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If you want to build strong and firm triceps, then you should choose effective exercises that put pressure on all angles of each muscle fibres on your triceps.

Here are some great tricep exercises for mass you should start doing today:

1. Skull Crushers

The skull crusher routine is one of the most effective ways to add mass and strength to your triceps. The exercise involves all three heads of the triceps, that is, the long, lateral and medial head. This forces a muscle build in your arms.

To get the most of the skull crusher exercise, use the hammer curl bar because it keeps your elbows parallel, ensures you maintain a close grip and prevents your arms from flaring out.

How to Perform the Workout

Start by lying on the bench with your back tightly against it. Press the weight above your head while keeping your upper arms perpendicularly to the floor. You can then bring the weight down as you bend your elbows. At the same time, you should be moving the weight just below your forehead. Ensure your shoulders are pressed firmly against the bench with minimal movement. You should then flex your elbow to extend the weight back to your starting position. Repeat the move several times to complete your set.

2. Close Grip Bench Press

As the name suggests, this exercise involves placing your hands close together (shoulder width) on the bar. Unlike the standard bench press that works your shoulders, chest, and triceps, this variation mostly targets your upper arm.

How to Perform the Workout

In the starting position, you should be lying firmly on the bench with your feet flat on the floor. Your hands should be placed close to each other on the bar. You can then lift and hold the weight straight over your chest with your arms locked. Take a deep breath as you slowly move the weight towards the middle of your chest. Make sure you keep your elbows tucked in at all times. As you breathe out, lift the bar using your triceps muscles back to the starting position.

3. Tricep Rope Pushdown

Rope pushdowns is one of the best tricep exercises for mass. This exercise engages the brachii muscle which is located at the rear of your triceps. As you repeat the movement your triceps become bigger and stronger.

How to Perform the Workout

Stand in front of the pushdown cable machine with your feet flat on the ground, knees slightly bent and elbows tucked in. Grasp the rope with a standard overhand grip just at your chest level. Using your triceps, pull the rope down while splitting the ends and extending it to the side of your thighs. Hold the position for some time then bring the rope back to the starting position which is the chest level.

4. Triceps Dips

The dip exercise engages all three heads of the triceps thus ensuring an even mass build on your upper arms.

How to Perform the Workout

While standing between the parallel bars, place your hands on the narrow area of the bar. You can then jump slightly and hold your body such that your feet are above the ground. As you do this, you should lock your arms out of your torso. That should be your starting position.

To begin the movement, flex your elbow while lowering your body until your elbows are at a 90-degree angle. Lift your body and hold at the starting position, and then repeat for the number of reps you want.


These are four of the best triceps exercises for mass. Do these workouts consistently in order to grow your triceps.

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