When I first started lifting weights, I was eager to build muscle and achieve that well-defined look. Like many others, I initially focused on bicep curls, thinking they were the key to bigger arms.
However, I quickly learned that the triceps make up a significant portion of the upper arm and are crucial for adding mass.
Through trial and error, I discovered the best triceps exercises for mass that have helped me transform my arms.
In this article, I’ll share these exercises along with some supplement tips that have supported my muscle-building journey.
Best Triceps Exercises for Mass: Why Focus on Triceps for Mass?
My Personal Experience
I remember the moment I realized my training was missing something. Despite countless bicep workouts, my arms weren’t growing as I’d hoped. That’s when I shifted my focus to the triceps. By incorporating targeted triceps exercises, I started noticing significant gains in both size and strength. The triceps are involved in every pushing movement, and building them up contributes to overall arm mass and definition.
Benefits of Strong Triceps
Strong triceps are essential for pushing exercises like bench presses and overhead presses. They stabilize your shoulder joints and enhance your performance in various upper body workouts. Well-developed triceps not only improve your arm aesthetics but also contribute to functional strength, making everyday tasks easier.
Best Triceps Exercises for Mass
1. Close-Grip Bench Press
Why I Love It: This compound exercise targets the triceps while also engaging the chest and shoulders, making it a powerhouse move for building mass.
How to Do It: Lie on a bench with your feet flat on the floor. Grip the barbell with hands shoulder-width apart, lower it to your chest, and press back up. Perform 3-4 sets of 6-8 reps.
My Tip: Keep your elbows close to your body throughout the movement to maximize triceps activation.
2. Skull Crushers
Why I Love Them: Skull crushers isolate the triceps and are highly effective for building the long head of the muscle, which is crucial for adding mass.
How to Do Them: Lie on a bench with a barbell or EZ curl bar. Extend your arms above your chest, then lower the bar towards your forehead by bending your elbows. Extend your arms back to the starting position. Aim for 3 sets of 8-10 reps.
My Tip: Control the movement to avoid straining your elbows and keep the tension on your triceps.
3. Tricep Dips
Why I Love Them: Dips are a versatile bodyweight exercise that can be performed almost anywhere, effectively targeting the triceps.
How to Do Them: Use parallel bars or a sturdy bench. Lower your body by bending your elbows until they form a 90-degree angle, then push back up. Aim for 3 sets of 10-12 reps.
My Tip: Lean slightly forward to engage the triceps more and keep your shoulders safe.
4. Overhead Tricep Extension
Why I Love It: This exercise targets the long head of the triceps, contributing to overall muscle development and mass.
How to Do It: Stand or sit with a dumbbell in both hands, arms extended overhead. Lower the dumbbell behind your head by bending your elbows, then extend your arms back to the starting position. Perform 3 sets of 8-12 reps.
My Tip: Keep your elbows close to your head to focus the movement on your triceps.
5. Cable Tricep Pushdowns
Why I Love It: Pushdowns offer excellent isolation of the triceps and can be easily adjusted for different resistance levels.
How to Do It: Using a cable machine with a straight or V-bar attachment, stand with your feet shoulder-width apart. Grip the bar, pull it down to your thighs, and slowly return to the starting position. Aim for 3 sets of 10-15 reps.
My Tip: Focus on keeping your elbows tucked in and avoid using your shoulders to ensure the triceps are doing the work.
Supplements to Aid Muscle Mass Gain
My Experience with Supplements
When I first started focusing on muscle mass, I was skeptical about supplements. However, after researching and consulting with nutrition experts, I decided to incorporate a few into my routine to support muscle growth and recovery. Here are the supplements that have worked for me:
Protein Powder
Why I Use It: Protein is essential for muscle repair and growth. After a triceps workout, I often reach for a protein shake to ensure my muscles get the nutrients they need to recover and grow.
My Tip: Choose a high-quality protein powder, such as whey or plant-based options, and consume it within 30 minutes post-workout for optimal results.
Creatine
Why I Use It: Creatine is one of the most researched supplements and is known to enhance strength and muscle mass. It helps increase the energy available for short bursts of intense exercise, like those required in triceps workouts.
My Tip: Take 3-5 grams of creatine monohydrate daily, whether on workout days or rest days, to maintain elevated muscle creatine levels.
Branched-Chain Amino Acids (BCAAs)
Why I Use Them: BCAAs help reduce muscle soreness and improve recovery times, allowing me to train my triceps more frequently without overtraining.
My Tip: Sip on BCAAs during your workout to keep your muscles fueled and to aid in recovery post-exercise.
Incorporating These Exercises and Supplements into Your Routine
My Weekly Routine
I typically incorporate triceps exercises into my upper body workouts twice a week. This frequency allows for adequate recovery while ensuring consistent progress. I like to mix and match these exercises to keep my workouts varied and challenging.
Balancing with Other Exercises
While focusing on the best triceps exercises for mass, it’s essential to maintain a balanced workout routine. Include exercises for the biceps, shoulders, and chest to ensure overall upper body strength and prevent muscle imbalances.
Safety Tips
Always warm up before starting your workout to prepare your muscles and prevent injury. Listen to your body and adjust the weights or reps as needed. If you’re unsure about your form, consider consulting a fitness professional.
Conclusion
Incorporating the best triceps exercises for mass into your fitness routine can lead to stronger, more defined arms and improved overall strength. Whether you’re a beginner or an experienced lifter, these exercises can be adapted to suit your fitness level and goals. Remember, the key is consistency and proper form.
Additionally, supplements like protein powder, creatine, and BCAAs can support your muscle-building efforts when used correctly. I hope you find these exercises and supplement tips as beneficial as I have in my fitness journey.
I’d love to hear about your experiences with these exercises and supplements. Feel free to share your thoughts or questions in the comments below. If you found this article helpful, subscribe to my blog for more fitness tips and inspiration. Let’s continue to empower each other on our fitness journeys!
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