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.
How many reps should you do for Tricep size?
This is a great question and it’s important utilize lower and higher reps ranges for optimal results.
Here is a routine I recently developed and had excellent success with. On day one, perform a big compound triceps exercise using heavy weight for the 5×5 technique. on day 2, perform each one of the exercises listed in a row with about 15 seconds of rest between each one. Then rest about 3 minutes and complete the circuit 2 or 3 more times.
Weighted Dips or Close Grip Barbell Bench Press
Perform classic 5 sets of 5 reps routine
Day 2 (2-3 days later)
1) Overhead Dumbbell Triceps Extension
Rep goal: 6 – 8
2) Close neutral grip dumbbell presses (elbows at your side)
Rep goal: 6 – 8
3) Lying barbell triceps extension (aka skull crushers)
w/ reverse grip.
Rep goal: 10 – 12
It’s worth mentioning that the best routine in the world won’t do jack shit if everything else isn’t taken care of…. you know, the other 23 hours of the day!
Make sure to have a high quality post workout shake about 30 minutes after you finish (don’t sweat the details here). Make sure you have carbs and protein in this shake. If you are in a pinch, just pick up a Muscle Milk at the nearest gas station or a chocolate milk for that matter. It’s better than nothing!
Continue to feed your body with high quality sources of lean protein, healthy fats and low glycemic carbohydrates 4 to 6 times per day.
…. and for God’s sake, get your rest! 4 hours of sleep per night and 3 Red Bull’s per day will destroy your hormonal balance!