21 Best Triceps Exercises for Muscle Mass and Strength

You are at the right place if you are looking for the best triceps exercises for gaining muscle mass and toning your arms.

Don’t think just biceps that make for bigger, more defined arms. When it comes to arms, the greatest portion of the upper arm is the triceps.

You might not be able to see them, but the triceps actually make up around two-thirds of your upper arm!

So, if you’re looking to fill out those sleeves, with well-developed arms, it’s important to activate all three tricep heads.

In this blog, we’ll discuss the best exercises for tricep mass, how to perform each exercise correctly.

We also provide a sample workout routine to help you get started on your journey to building bigger and stronger triceps.

Triceps Brachii Anatomy and It Functions

Triceps brachii, or simply triceps, are a three-headed muscle opposite of the biceps and are responsible for 2/3 of upper arm mass.

It consists of 3 parts, the medial, lateral, and long head.

• The long head of the triceps originates from the scapula (shoulder blade) and inserts into the olecranon process of the ulna (one of the bones in the forearm).
• The lateral head originates from the humerus and inserts into the same place as the long head.
• The medial head originates from the humerus as well, but inserts into a different part of the ulna.

So, it’s essential to focus on and work the three tricep head muscles for maximum muscle gains.

When we know about the anatomy of the triceps, then we can easily and effectively train with these triceps exercises.

The main function of the triceps brachii is elbow extension, which means straightening the arm at the elbow joint.

Additionally, the triceps brachii works to stabilize the shoulder joint during upper body movements and can also assist in pushing movements such as push-ups, bench press, and overhead press.

Benefits of Training and Building Strong Triceps

Incorporating tricep exercises into your workout routine is important for several reasons:

1. Aesthetic appeal

A well-developed triceps muscle can make a significant difference in the appearance of your upper arms, giving them a more defined and sculpted look.

2. Functional strength

Strong triceps are essential for performing many everyday activities such as pushing, pulling, and lifting objects.

3. Improved performance

Tricep strength is essential for several sports, including basketball, tennis, and football, among others.

In addition to sports performance, building tricep mass can also improve your performance during weight lifting exercises.

Strong triceps are essential for several upper body compound movements such as bench press, overhead press, and dips.

4. Balanced development

If you neglect to work your triceps, it can result in imbalances in your upper body, leading to poor posture, muscle imbalances, and an increased risk of injury.

5. Increased metabolism

Building muscle mass in your triceps (and other muscle groups) can help increase your metabolism, which in turn can help you burn more calories and fat.

21 Best Tricep Exercises to Add Mass

These best tricep exercises for mass and strength are divided into:

• Bodyweight Tricep exercises
• Dumbbell tricep exercises,
• Best Cable Tricep Exercises
• Barbell Tricep Workout

Which then further divided into pressing, dip, and push-up exercises; press down and kickback exercises; lying and machine triceps extension exercises; and overhead triceps extension exercises.

Bodyweight Tricep Exercises for Mass

Use can simply and effectively train your arms muscle by using this best bodyweight triceps exercises at home, and you do not need any pieces of equipment for this as well.

There are many other benefits of training tricep at home without equipments, such as:

• No gym members required,
• Provide more flexibility as you can train as per your schedule,
• Required limited space.

1. Diamond Push-Ups

If you’re looking for straightforward bodyweight tricep exercises to add to your routine, diamond push-ups are a great staple exercise to get you started.

Diamond push-ups are a more advanced variation of the classic push-up. Practice It by bringing your hands too close together to form a diamond or triangle shape below your chest.

This is a unique movement because it does a great job of developing the lateral (outermost) tricep head.

Muscles Worked

Primary: Triceps.

Secondary: Lower Pectoralis Major, Upper Pectoralis Major, Anterior Deltoid.

How To Do Diamond Push-Ups

1. Get on the floor with your hands together under your chest. Position your index fingers and thumbs, so they’re touching, forming a diamond shape.
2. Now extend your arms so that your body is elevated and forms a straight line from your head to your feet.
3. Lower your chest towards your hands, ensuring you don’t flare your elbows out to the sides and keeping your back flat.
4. Stop just before your chest touches the floor, then push back up to the starting position.

Tips

• Keep your body straight and rigid.
• To make the diamond push-up easier, do it on your knees.

2. Kneeling Bodyweight Triceps Extension

Kneeling bodyweight triceps extension is one of the best triceps exercises to isolate your triceps brachii in the absence of dumbbells, barbells, and weight machines.

It’s an ideal beginner’s tricep workout for those who have limited upper body strength, and it can be used to build both muscle and strength progressively.

To make the kneeling bodyweight triceps extension exercise more difficult, either move your knees backward or lean forward so that more of your body weight is over your hands.

Muscles Worked

Primary: Triceps.

Secondary: Lower Pectoralis Major, Upper Pectoralis Major, Anterior Deltoid

How To Do Kneeling Bodyweight Triceps Extension

1. Get on all fours with your hands together under your chest
2. Lower your elbows to the floor, shoulder-width apart.
3. Lean forward so that your body weight is supported by your elbows. Exhale as you push your body off the floor by extending your elbows.
4. Inhale as you lower your elbows to the starting position by flexing your elbows. Repeat the desired number of repetitions.

Tips

• Keep your elbows tucked in to your body. Do not flare them out.
• Stop the exercise if you feel pain in your wrists

3. Bench Dip

A bench dip is a medium-intensity exercise that uses your own bodyweight to strengthen your triceps but also engages the chest, shoulders, and core muscles.

It is a simple yet effective exercise that can be performed anywhere with a stable bench, chair, or step.

Bench dips are fairly simple to learn and can be done almost anywhere, making them a great tricep exercise for home-workout.

Muscles Worked

Primary: Triceps.

Secondary: Anterior Deltoid, Pectoralis Major, Latissimus Dorsi, Pectoralis Minor, Rhomboids.

How To Do Bench Dip

1. Place your hands on the side of a flat bench. So that your body is perpendicular to the bench when you place your feet out in front of you.
2. Only your heels should be on the floor and your legs should be straight. Keep your knees and hips bent.
3. Your arms should be fully extended, with just your palms on the bench.
4. Bend your elbows to lower your body down until your elbows reach 90 degrees.
5. Now, extend your arms to lift your body back to the starting position, flexing your triceps hard at the top.

Tips

• Really squeeze the triceps at the top of the movement to get the most out of this exercise.
• Do not dip down too low as it places unnecessary strain on the shoulder joints.

4. One Arm Bench Dip

The one-arm bench dip is a challenging and very effective workout that primarily targets your triceps, but your glutes and quads also get worked secondarily.

Now, this is not a beginner’s tricep exercise or for someone who does not have adequate upper body strength.

For an easier variation, you can do bench dip.

Muscles Worked

Primary: Triceps, Gluteus Maximus, Quadriceps

Secondary: Anterior Deltoid, chest, Latissimus Dorsi,

How To Do One Arm Bench Dip

1. Place your hands (palms) on the side of a flat bench with your back straight, knees bent, and feet flat on the floor
2. Slide your buttocks off the bench. Raise your left arm and right leg straight out in front of you. Your bodyweight should be being supported by your right arm and left leg.
3. Inhale as you flex your elbow to lower your body until you feel a mild stretch in your shoulder.
4. Exhale as you extend your elbow to push your body back up to the starting position.
5. Repeat for the desired number of repetitions and repeat the exercise with your left arm.

Tips

• Keep your body upright and your back straight.
• Keep your elbow close to your body and do not flare out.
• To make the one-arm bench dip easier, keep both feet on the floor.

5. Parallel Bar Triceps Dip

Parallel Bar Triceps Dip is another great exercise for tricep workout.

It is one of the most effective compound movements for the upper body pushing muscles – the chest and triceps especially.

When performed on a narrow parallel bar with elbows back and your torso upright, the dip becomes one of the best exercises for building triceps mass.

Muscles Worked

Primary: Triceps

Secondary: Anterior Deltoid, Chest, Lats

How To Do Parallel Bar Triceps Dip

1. Grasp the dip bars with your arms extended and locked. Keep your body as vertical as possible to keep the emphasis on the triceps and away from the chest.
2. Keep your elbows as close to your sides as possible as you bend them to lower your body down until your upper arms are about parallel to the floor.
3. Press your hands forcefully into the bars to extend your arms and raise your body back up.
4. Repeat for the desired number of repetitions.

Tips

• Do not lock out your elbows at the top of the movement.
• To focus effort on the triceps, keep your body upright and elbows tucked in.

6. Stability Ball Push Up

If you’re looking for a way to get more creative with your tricep workout, why not try a Stability Ball Push Up?

Using a Swiss ball (or exercise ball) can bring an extra element to pushups, giving you an uneven surface to increase the difficulty.

You’ll have to focus on maintaining your balance on the ball, which allows you to work more than you would be performing the standard, floor-bound version of the classic move.

How To Do Stability Ball Push Up

1. Lay with your chest on the stability ball. Place your hands on the ball at the sides of your chest. They will be shoulder-width apart.
2. Place feet back and lean forward so that your chest is directly over the ball, and you are supported on your toes.
3. Push your body until your arms are almost straight (do not lock your elbows). Pause here for a second.
4. Breathe out and extend your arms to bring your upper body back to starting position. Repeat for the desired number of repetitions.

Tips

• Do not let your lower back sag or your butt rise. Ensure your body is straight and rigid.
• Keep your glutes and core muscles contracted.
• Your neck should be in line with your body, not tilted up, which could strain the neck.

Best Dumbbell Triceps Exercises for Mass

There are many advantages of doing triceps exercises using dumbbells, such as:

• Dumbbell tricep exercises require more balance than barbells or machines that can lead to greater muscle fiber recruitment.
• DB tricep workout allows unilateral training (training one limb at a time), increase core stability, and improve muscular imbalances.
• It affords a greater level of variety, which prevents physical and mental burnout.
• Dumbbell tricep exercises provide variations to allow for a greater range of movement (ROM).

7. One-Arm Overhead Dumbbell Tricep Extension

The One-arm dumbbell overhead tricep extension is single-joint tricep exercises that target the triceps while increasing stability throughout the core and the shoulder regions.

By using dumbbell tricep exercises instead of an EZ bar for the overhead extension, you work each arm separately and ensure one stronger side isn’t carrying the weaker one.

It is also worth doing the exercise with one arm at a time, this focuses on perfect form in that one arm and allows for a greater range of motion.

How To Do One-Arm Overhead Dumbbell Tricep Extension

1. Stand shoulder-width apart and lift a dumbbell overhead with your right hand.
2. Hold it straight overhead with an overhand grip (palm facing forward).
3. Keeping your upper arm right beside your head, lower the dumbbell behind your head and toward your left shoulder until your elbow forms a 90-degree angle.
4. Then lift it back to full arm extension.
5. Repeat for as many reps and sets as desired.

Tips

• Weight should move in a controlled manner.
• The chin should remain parallel to the floor and core braced throughout the duration of the exercise.
• Keep your upper arms as still as possible, allowing your forearms to drive the movement

8. Dumbbell Kickback

When doing a tricep workout with a dumbbell, there are plenty of single tricep exercises you can add to correct potential imbalances.

The dumbbell tricep kickback is one of the versatile and effective exercises that target the triceps muscles.

It is an isolation exercise, which means that unlike other exercises such as the push-up or bench press, the tricep kickback specifically targets the triceps muscle.

How To Do Dumbbell Kickback

1. Place your right knee and palm on a flat bench so that your torso is parallel with the floor.
2. Hold a dumbbell in the left hand and keeping the left foot flat on the floor, press your left arm tight against your side with the upper arms parallel to the floor.
3. Extend at the elbow until your arm is straight back and fully extended.
4. Flex the triceps hard for a second, then return to the starting position.
5. Complete all reps on the left arm and then repeat on the right arm.

Tips

• Keep your body as still as possible, move only your forearms.  
• Keep control of the weight as you slowly lower down the dumbbells back to the starting position.

9. Two Arm Overhead Dumbbell Triceps Extensions

The seated dumbbell overhead tricep extension is one of the fantastic exercises that build optimal muscle and strength in all three heads of the tricep muscle.

This is one of the best dumbbell tricep exercises for making gaining mass, but you must use proper form and take precautions for optimal safety and effectiveness.

How To Do Two Arm Overhead Triceps Extensions

1. Hold one side of the dumbbell with both hands while seated on the bench.
2. Keeping your upper arms beside your head, raise the dumbbell above your head such that the arms are fully extended and the weight of the dumbbells sits in the palms
3. The upper arms should remain stationary, and the movement comes only from the forearms. You should feel a large stretch through the triceps.
4. When the elbows have to reach their maximum range of motion, reverse the movement by pushing up through the triceps and extending the arms back to the starting position. Repeat for as many reps and sets as desired.

Tips

• Keep the head in a fairly neutral position, don’t allow the neck to jut forward, as this may place excessive pressure on the cervical spine.
• Weight should move in a controlled manner.
• The chin should remain parallel to the floor and core braced throughout the duration of the exercise.

10. Dumbbell Lying Triceps Extension

The dumbbell lying tricep extension is an excellent tricep workout to begin your triceps routine.

It is isolation exercises, which means they use just one joint, and it can be beneficial for fixing imbalances in the triceps.

It put no pressure on the wrists, so they are an alternative for people with wrist strain or injury.

How To Do Lying Triceps Extension

1. Lie on a flat bench with your feet flat on the floor.
2. Grasp a dumbbell in each hand and hold them directly above you with your palms facing inward (neutral grip) and your arms extended.
3. Making sure that your upper arms and elbows are still, lower the dumbbell behind your head, feeling a stretch in your tricep muscles.
4. Pause and squeeze the triceps, and then raise the dumbbells back to the starting position.

Tips

• Concentrate on keeping your elbows stable.
• Do not allow your elbows to flare out to the sides.
• Slowly lower the weights and do not use momentum.

Best Cable Tricep Exercises To Build Mass And Strength

These best cable tricep exercises for mass offer an effective way to train the triceps, let’s have a look at some other benefits of triceps exercises with a cable machine.

• Cable triceps workout are more evenly distributed, and you have more of a constant load on your shoulder muscles throughout the whole range of motion.
• The cable machine triceps workout offers almost unmatched versatility because you can change up the load, angle, grip positioning and body positioning easily.
• The cable setup gives your muscles almost uninterrupted time under tension, and a massive pump — each of which can help optimize muscle growth.

11. Triceps Pushdown

If you’re looking for straightforward cable machine tricep exercises for mass to add to your routine, tricep pushdown is a great staple exercise to get you started.

Triceps Push down is also known as triceps Pressdown, is the best tricep exercise for mass.

The cable provides a uniform resistance throughout the movement, unlike barbell or dumbbell tricep exercises, where the resistance varies during the lift.

How To Do Triceps Pushdown

1. Stand facing a high-pulley cable with a short straight bar attached to it. Slight bend your knees and feet should be about shoulder-width apart.
2. Grasp the Short bar with a pronated grip (palm down) and hold the bar at chest level with your elbows tight against your sides.
3. Keeping your elbows stationary, straighten your arms until they are fully extended.
4. Pause at full arm extension, flex your triceps, and slowly return the bar to the starting position.

Tips

• You can do this exercise with a rope or EZ bar attachment.
• Standing upright with the spine straight is the standard position.

12. Reverse-Grip Triceps Pushdown

The reverse-grip tricep pushdown is a variation of the straight bar tricep pushdown workout.

A reverse underhand grip focuses effort on the inner long head of the triceps.

Taking an underhand grip can minimize the involvement of the forearms and help to place less stress on the elbows.

How To Do Reverse-Grip Triceps Pushdown

1. Stand facing a high-pulley cable with a short straight bar attached to it.
2. Slight bend your knees and feet should be about shoulder-width apart.
3. Grasp the short bar with a supinated grip (Palm up) and hold the bar at chest level with your elbows tight against your sides.
4. Keeping your elbows stationary, straighten your arms until they are fully extended.
5. Pause at full arm extension, flex your triceps, and slowly return the bar to the starting position.

Tips

• If you want to keep more tension in the triceps, don’t lock the elbows entirely.
• Prevent your elbows from flaring out to maintain proper form.
• Focus on keeping your back straight and your chest high.

13. Rope Triceps Extension

The rope tricep extension is a variation of the cable tricep extension exercises. This exercise is used to build the muscles of the triceps.

Well-built triceps also have countless positive carryovers into your pressing movements, such as bench press variations and shoulder press variations.

How To Do Rope Triceps Extension

1. Keep feet shoulder-width apart, face a high pulley machine enabled with a rope attachment.
2. Grasp the ends of the rope so that your palms are facing inward and your elbows are by your waist.
3. Keeping your body stationary, exhale as you lower the rope by completely extending your arms until they are straight down by your sides.
4. Hold for a moment and then inhale as you slowly return the rope to the starting position.

Tip

• Use only your forearms as you raise and lower the rope.
• Standing upright with the spine straight is the standard position.
• Contract your triceps as you lower the rope.

14. Cable Overhead Triceps Extension

The overhead rope tricep extension is one of the best variations of the rope tricep extension exercises for mass and is used to build the muscles of the triceps.

It is especially good at targeting the long head of the triceps. The denser your long head muscle is, the overall larger the triceps appear.

How To Do Cable Overhead Triceps Extension

1. Attach a rope to the bottom pulley of the cable machine and face away from the pulley.
2. Hold the rope with both hands with palms facing each other (neutral grip), extend your arms until your hands are directly above your head.
3. Your elbows should be in close to your head and the arms should be perpendicular to the floor with the knuckles pointing to the ceiling.
4. Slowly lower the rope behind your head as you hold the upper arms stationary. Inhale as you perform this movement and pause when your triceps are fully stretched.
5. Slowly return to starting position and repeat the desired number of sets and reps.

Tips

• Never load up to where you cannot maintain a stable body position. This is an isolation exercise that does not require maximum loads.
• Keep your arms close to your head for maximum triceps engagement.
• Perform the exercise using a slow and controlled movement from start to finish.

15. Cable One Arm Reverse Grip Triceps Push-down

The cable one-arm reverse-grip tricep push-down is an isolation exercise that builds muscle and strength in all three tricep heads.

Now, push-downs are excellent regardless of the variation used, but the reverse grip may allow you to emphasize more of the outer tricep head. Must add these best tricep exercises for mass in your triceps workout arsenal.

How To Do Cable One Arm Reverse Grip Triceps Push-down

1. Stand near the cable apparatus and grasp the single-grip attachment, with an underhand grip.
2. Keeping your elbows at your body’s sides, press the weight downward, while exhaling throughout the movement. If desired, you may self-spot with your free hand.
3. Slowly allow the weight to rise until your forearms are parallel to the ground, inhaling throughout the negative motion.
4. Repeat steps 3-4 for as many sets as are desired.

Tips

• Your elbow must remain fixed during the set. Keep your upper arm as still as possible, only allowing your forearm to move.
• Squeeze the tricep hard at the top of the exercise to get that extra pump!

Barbell Tricep Exercises for Mass

Barbells are a valuable tool in the arsenal of a person who wants to gain strength efficiently. Exercise experts also point to several other benefits of barbells.

• Triceps Barbells exercises provide versatility, can help you strengthen virtually every muscle in the body with a wider range of resistance.
• The barbell is a very simple tool, so it is easy to learn the basic lifts quickly.

16. Lying Barbell Triceps Extension

The lying tricep extension (AKA skull crusher) is one of the best tricep-building exercises.

This is an isolation exercise to build the triceps muscle group in the upper arm.

A wide grip emphasizes the inner tricep (long head), whereas a narrow grip targets the outer tricep (lateral head).

How To Do Lying Triceps Extension

1. Lie on a flat bench with your feet on the floor .
2. Hold a barbell at full arm extension over your chest.
3. Keeping your upper arms stationary, slowly lower your lower arms to bring the bar down to your forehead, then push it back up.
4. Do not lock your elbows out, and repeat for desired reps.

Tips

• Keep the movement in your shoulders to a minimum. Most of the movement should be in your elbows.
• This exercise should be done slowly and carefully under good control.

17. Overhead Barbell Triceps Extension

The overhead triceps extension, or the triceps press, is a relatively simple yet effective exercise for the development of the triceps.

It works all three heads of the muscle, it especially targets the long head of the triceps.

How To Do Overhead Barbell Triceps Extension

1. Sit on a low-back bench and extend a barbell overhead, holding it with a shoulder-width grip.
2. Keep your upper arms right beside your head.
3. Slowly lower the bar behind your head until your elbows form 90-degree angles, then lift it back to full arm extension.
4. Repeat for as many reps and sets as desired.

Tips

• Keep your body and upper arms still. Only your forearms should move.
• Using the EZ bar instead of a standard barbell can be easier on your wrists.

18. Close-Grip Bench Press

The close grip bench press is a variation of the bench press and an exercise used to build muscle and strength in the triceps.

This position places emphasis on building strength and size of the triceps muscles, as well as the chest.

It is a superior movement when talking about exercises that will pack mass onto your triceps.

How To Do Close-Grip Bench Press

1. Lie flat on a bench-press bench with your feet flat on the floor. With your hands shoulder-width apart, grasp the barbell with an overhand grip.
2. Unrack the bar and slowly lower it to your lower chest, keeping your elbows as close to your sides as possible.
3. At the bottom of the movement, your elbows should be a little lower than your shoulders.
4. Press the bar back up to the starting position.

Tips

• Using anything closer than a shoulder-width grip increase triceps involvement, but can increase stress on the wrists.
• If you’re new to weight lifting and this exercise, use a spotter.
• Perform the exercise using a slow and controlled movement

Resistance Band Tricep Exercises

Best tricep exercises for mass using resistance bands have all sorts of uses. And there are numerous benefits to including resistance band work in your training:

• Whether you buy them individually or as a set, resistance bands are inexpensive.
• When you don’t have a lot of room for a home gym, resistance bands are a great option that store in very little space.
• Resistance bands offer strength-training without the risk of dropping a heavy weight on your foot or crushing your fingers between weight plates.
• Resistance bands come in multiple resistance levels, usually light, medium, or heavy. You can use any of them as per your fitness level.

19. Resistance Band Tricep Extensions

It is an upper body exercise that focuses mainly on the triceps.

Tricep extensions with the resistance band help to isolate the tricep muscle and avoid cheating with different areas of the body.

You can perform this tricep workout with resistance band at home, at the gym.

How To Do Resistance Band Tricep Extensions

1. Secure the band with an object, or place one foot in the middle of the band to secure it to the floor.
2. Hold both handles, Bring your hands behind your head.
3. Your elbows should be pointing forwards on either side of your head. Keeping your elbows as close to your head as possible, extend your arms to raise your hands, stopping just before your elbows lock out.
4. Shorten the length of the band between your foot and hand if there’s not enough resistance. Bring back down and repeat.

Tips

• Keep your upper arms as still as possible, allowing your forearms to drive the movement.
• The chin should remain parallel to the floor and the core should brace during the exercise.

20. Resistance Band Tricep Pushdown

The bands are a great way to keep joints feeling healthy, as they are low impact when it comes to your elbows and shoulders.

It is also easy to add or remove the amount of tension just by changing hand position, making these a beneficial option in numerous regards.

How To Do Resistance Band Tricep Pushdown

1. Place a resistance band around a hook above your head.
2. Grab the resistance band with both hands (palms facing in) just below chest height.
3. Keep your elbows tight into your side and drive your hands down towards your waist. Lock your arms out and rotate your hands slightly outward as you do.
4. Hold for a second and then bring your hands back up to just below chest height.

Tip

• Use only your forearms as you raise and lower the rope. The higher your hands start up on the resistance band, the more resistance you will have and the harder the exercise will be.
• Control the band speed when your hands come back up.

21. Resistance Band Kickbacks

The bands are a great way to keep joints feeling healthy, as they are low impact when it comes to your elbows and shoulders.

It is also easy to add or remove the amount of tension just by changing hand position, making these a beneficial option in many regards.

How To Do Resistance Band Kickbacks

1. Grab the handles with your palms facing towards you. Step on the resistance band with feet.
2. Keeping your back straight, hinge at the waist so that your back is nearly parallel to the ground.
3. Contact your triceps to straighten your arms and press the handles backwards.
4. Squeeze your triceps at the top of each rep and slowly return to the starting position. Repeat!

Tips

• Make sure to keep your elbows tucked in to practice proper form and maximize your gains.

Training Volume (Sets And Reps)

Of course, the number of sets and reps will be determined based on your fitness journey, but here is a great starting point:

Sets

• Beginners: ~10 sets per week.
• Intermediate: ~15 sets per week.
• Advanced: ~20 sets per week.

When a certain amount of volume stops being effective and your progress stalls, you can add sets to increase volume and use that as a driver of renewed progress. 

Reps

The best rep ranges and loads to work with.

• 6-8 reps with heavy load
• 8-15 reps with moderate load
• 15-20+ with light load

The load should bring your to or near failure within the given rep ranges to be effective. 

Training Plan As Per Your Goal

1. For muscle endurance: Aim for 3-4 sets of 12-15 reps, with a moderate amount of resistance.
2. For muscle strength: Aim for 3-5 sets of 6-10 reps, with a heavier amount of resistance.
3. For muscle hypertrophy (increased muscle size): Aim for 3-4 sets of 8-12 reps, with a moderate to heavy amount of resistance.

It is always best to start with a lower number of reps and sets, and then gradually increase as your strength improves.

Furthermore, it is important to allow for adequate rest between sets, typically 60-90 seconds.

Workout Samples For Beginner, Intermediate & Advance

This workout plan is a starting point and can be adjusted based on individual fitness levels and goals.

Tricep Workout Routine For Beginner

Here is a beginner-friendly tricep workout routine to build mass.

Exercise	Sets	Reps
Diamond Push-Ups	3-4	8-10
One-Arm Overhead Dumbbell Tricep Extension	3-4	8
Triceps Pushdown	4	8-10

Tricep Workout Routine For Intermediate

Here is an intermediate tricep workout routine:

Exercise	Sets	Reps
Bench Dip	4	8-10
Reverse-Grip Triceps Pushdown	3-4	10-12
Dumbbell Kickback	4	10-12
Overhead Barbell Triceps Extension	3	8-10

Mass Building Tricep Workout Routine For Advance

Here’s a sample tricep workout plan for advanced individuals:

Exercise	Sets	Reps
Lying Barbell Triceps Extension	4	15-20
Rope Triceps Extension	3-4	10-12
Two Arm Overhead Dumbbell Triceps Extensions	4	8-10
Close-Grip Bench Press	3	10-12
Parallel Bar Triceps Dip	3	8-10

FAQs

How many triceps exercises per workout

It’s generally recommended to include 3-5 triceps exercises in a workout, with a range of 6–15 reps per set, depending on your fitness goals and overall program design.

However, the exact number of exercises will depend on various factors, including your fitness level, training experience, and workout goals.

The best triceps exercises for hitting all heads.

Here are some of the best triceps exercises to hit all three heads of the muscle,

1. Diamond Push Up
2. Close-grip bench press
3. Dips
4. Kickback
5. Skull crushers
6. Pushdowns with various grip options.

By including a combination of these exercises in your workout routine, you can target all three heads of the triceps muscle for maximum strength and hypertrophy gains.

How often should I train my triceps for maximum mass?

To achieve maximum triceps mass, you should train your triceps at least twice a week, allowing for adequate rest and recovery between workouts.

Are dips effective for building triceps mass?

Yes, dips are an effective exercise for building triceps mass.

Dips target the triceps, chest, and shoulders, and can be done with bodyweight or added weight.

When performed with proper form and progressive overload, dips can help increase triceps mass and strength.

What is the most effective rep range for triceps hypertrophy?

The most effective rep range for triceps hypertrophy (muscle growth) is typically in the range of 8–12 reps per set.

This rep range is often referred to as the hypertrophy range, as it places a moderate amount of stress on the muscle fibers, which can lead to muscle growth over time.

Should I do isolation exercises or compound exercises for triceps mass?

It’s a good idea to include a combination of both isolation and compound exercises in your training program to build triceps mass.

Compound exercises such as dips and close-grip bench press target multiple muscle groups, including the triceps, chest, and shoulders, and can be great for overall upper body strength and mass.

Isolation exercises such as triceps extensions and kickbacks specifically target the triceps, which can help to increase muscle activation and hypertrophy in that area.

How long does it take to see results in triceps mass with regular training?

The time it takes to see results in triceps mass with regular training can vary depending on several factors, such as your starting point, training intensity, nutrition, and genetics.

However, with consistent training and proper nutrition, you can typically expect to see noticeable improvements in triceps mass within 8–12 weeks.

This time frame can be longer or shorter depending on your individual circumstances, so it’s important to be patient and stay consistent with your training and nutrition over the long term to get the best results.

Takeaways

Exercises that target the triceps are essential for building tricep mass and improving overall upper body strength and performance.

For targeting the triceps, compound exercises such as bench press and dips can be effective, but isolation exercises such as tricep extensions and kickbacks can also be beneficial.

When performing these exercises, it’s important to use proper form and technique, as well as gradually increase weight and vary rep ranges to continue challenging the muscle for optimal growth and development

Thanks for reading, enjoy working best tricep exercises for mass!

Know More About Tricep Training

• 10 Best Tricep Compound Exercises for Mass and Strength
• 15 Best Triceps Cable Exercises for Building Bigger Arms
• 15 Bodyweight Triceps Exercises: Beginner to Advanced
• Long head Triceps Exercises for Bigger, Stronger Arms
• Medial head triceps exercises for Bigger, Stronger Arms
• Lateral head triceps exercises for Bigger, Stronger Arms

Best Triceps Exercises To Build Mass and Strength