For optimal mass gains, it is important to target all 3 heads of the triceps. The long head often gets neglected the most.
Work all 3 heads using the right triceps exercises
for maximum arm mass
Not all triceps exercises are created equal. The following is a list of the best triceps exercises that will work all 3 heads:
- Decline EZ Triceps Extension
- Bench Dips
- Parallel Bar Dips
- Rope Triceps Press down
- Dumbell Triceps Extension (Neutral grip)
The best triceps exercise routine for mass has variety. Think about the position of the upper arm!
The number one rule is to not perform multiple triceps exercises with the upper arm in the same position! Triceps push downs have the upper arm fixed with elbow pointing down. Lying triceps extensions have your upper arm positioned such that your elbow is pointing in front of your body and so on.
You need to move big loads to build triceps mass!
Now, if triceps mass is your primary goal you need to focus on exercises that allow for heavy loads (no triceps kick backs!!). You will do well sticking with dips. Don’t lean forward too much as this will place more emphasis on your pectoral (chest) muscles.
The narrow grip bench press (roughly 12″ spaced grip) is an excellent triceps exercises for building mass.
An example of an effective triceps routine would be closed grip bench press super-setted with the rope triceps press down.
