In this blog, we will dive deep into how the tricep muscle works, its role in arm movements, and why building tricep bodybuilding exercises are important for overall arm size. We have also compiled a list of top exercises for tricep mass gain that you can incorporate into your workout routine, along with beginner and advanced training techniques. But with great power comes great responsibility, and we’ll also cover how to ensure safety and prevent injury while training triceps.
So get ready to pump up those guns!
The Three Heads of the Tricep Muscle
The tricep muscle consists of three heads:
- The long head
- Lateral head
- Medial head
The long head is the largest and most visible, while the lateral head contributes to width and thickness. The medial head adds depth and definition to the back of the arm. Training all three heads is important for balanced muscle development. Different exercises target specific heads for optimal growth. Including these exercises in your triceps routine can help you achieve big, well-defined arms.
Importance of Building Tricep Mass
The triceps are the muscles on the back of the upper arm. They are responsible for straightening the arm at the elbow, and they make up about two-thirds of the muscle mass in the upper arm.
There are three heads of the triceps: the long head, the lateral head, and the medial head. The long head is the largest head, and it runs down the back of the arm from the shoulder to the elbow. The lateral head is located on the outside of the arm, and the medial head is located on the inside of the arm.
Building tricep mass is important for a number of reasons:
- It will give you bigger arms. The triceps make up about two-thirds of the muscle mass in the upper arm, so if you want to have big arms, you need to focus on building your triceps.
- It will improve your strength. The triceps are involved in a number of exercises, including push-ups, bench presses, and dips. Building strong triceps will help you to improve your performance in these exercises.
- It will help to prevent injuries. Strong triceps can help to stabilize the elbow joint, which can help to prevent injuries such as tennis elbow and golfer’s elbow.
- It will improve your overall appearance. Strong, defined triceps can make your arms look more muscular and athletic.
How Tricep Mass Contributes to Overall Arm Size?
Tricep mass plays a crucial role in determining the overall size and shape of the arms. Well-developed triceps add thickness and definition to the back of the arms, creating a more aesthetic and balanced appearance when combined with bicep development. Increasing tricep mass can make the arms look larger and more impressive. Additionally, well-proportioned triceps enhance the visual impact of other arm muscles, such as the biceps and forearms. So, building tricep mass is essential for achieving big, strong, and proportionate arms.
Best Tricep Bodybuilding Exercises
· Close-Grip Bench Press and its Benefits
The Close-Grip Bench Press is a highly effective exercise for building tricep mass. Unlike a regular bench press, it places more emphasis on the triceps. By targeting all three heads of the triceps, this compound exercise helps to increase tricep strength and size. The Close-Grip Bench Press can be performed with a barbell or dumbbells, providing added variation to your triceps routine. Additionally, it engages the chest and shoulders, making it a great addition to any upper body workout. Incorporating this exercise into your routine will lead to bigger and stronger triceps, giving you well-developed arms that are sure to impress.
· Skullcrusher: The Ultimate Tricep Builder
Skullcrusher, a popular isolation exercise, targets the triceps and can be performed with a barbell or an EZ-bar. It effectively works all three heads of the triceps and is known for its versatility in targeting different areas. Controlled movements and proper form are crucial to avoid injury. Incorporating skullcrushers into your tricep routine is a great way to build mass and achieve big arms.
· Triceps Dip: Why it’s a Must
Triceps Dip is a must-do exercise for anyone looking to build tricep mass and increase upper body strength. This bodyweight exercise primarily targets the triceps, engaging all three heads of the muscle. Whether using parallel bars or a bench, Triceps Dips not only work the triceps but also engage the chest and shoulders, providing a comprehensive upper body workout. Incorporating Triceps Dip into your routine is a great way to add variety and stress your triceps muscles, resulting in stronger, more defined arms.
· Overhead Tricep Extension: Maximizing Muscle Activation
To maximize muscle activation in your triceps, incorporate overhead extensions into your routine. Whether you choose to use dumbbells or a barbell, this exercise targets the long head of the triceps. It is essential to maintain proper form and range of motion for optimal results. By adding overhead extensions to your tricep workout regimen, you can increase triceps activation and build mass in this important muscle group.
· Push-up Variations for Tricep Growth
Enhance tricep growth by incorporating different push-up variations into your workout routine. Try close-grip push-ups to specifically target the triceps, providing a focused and intense workout. Challenge yourself with diamond push-ups, which require more strength and stability. Increase triceps activation by incorporating feet-elevated push-ups into your routine. Varying push-up hand positions engages different tricep muscles, ensuring overall development. Push-up variations are a great way to build tricep muscle mass and achieve bigger, stronger arms.
Tricep Workouts for Beginners
Here is a tricep workout routine for beginners:
- Warm-up: Start with 5-10 minutes of light cardio to get your blood flowing. Then, do some dynamic stretches for your shoulders, arms, and chest.
- Close-grip bench press: Lie on a bench with your feet flat on the floor and your knees bent. Place your hands shoulder-width apart on the bar, with your thumbs on top of the bar. Lower the bar until it touches your chest, then press it back up to the starting position.
- Triceps pushdowns: Attach a rope to a cable machine and grab the ends of the rope with both hands. Stand with your feet shoulder-width apart and your back straight. Bend your elbows and lower the ropes down until they are in line with your shoulders. Then, straighten your arms and push the ropes back up to the starting position.
- Overhead triceps extensions: Sit on a bench with your back straight and your feet flat on the floor. Hold a dumbbell in each hand with your palms facing up. Raise the dumbbells overhead until they are in line with your ears. Then, bend your elbows and lower the dumbbells behind your head. Keep your elbows close to your sides throughout the movement.
- Tricep dips: Find a sturdy bench or chair that is about waist-height. Place your hands shoulder-width apart on the edge of the bench, with your fingers facing forward. Lower your body down until your elbows are bent at a 90-degree angle. Then, push yourself back up to the starting position.
- Cool-down: Finish your workout with 5-10 minutes of light cardio and some static stretches for your shoulders, arms, and chest.
This is just a sample workout routine. You can adjust the number of sets and reps to fit your fitness level. Be sure to listen to your body and take breaks when needed. And don’t forget to warm up and cool down before and after your workout.
Here are some additional tips for beginners:
- Start with light weights and gradually increase the weight as you get stronger.
- Focus on form over weight. It’s better to do fewer reps with good form than to do more reps with bad form.
- Don’t be afraid to ask for help from a trainer or experienced lifter.
- Be patient. It takes time and effort to build muscle.
With hard work and dedication, you’ll be seeing results in no time!
Advanced Tricep Training Techniques
Here are some advanced tricep training techniques that you can use to build bigger and stronger triceps:
- Close grip bench press. This is one of the best tricep exercises for building mass and strength. To do a close grip bench press, set the bar up on a bench with your hands shoulder-width apart or slightly closer. Lower the bar to your chest, keeping your elbows close to your sides. Press the bar back up to the starting position, again keeping your elbows close to your sides.
- Triceps pushdowns. This is another great exercise for building mass and strength in the triceps. To do triceps pushdowns, attach a rope attachment to a cable machine. Grab the rope with both hands, palms facing down. Lower the rope down to your sides, keeping your elbows close to your sides. Press the rope back up to the starting position, again keeping your elbows close to your sides.
- Overhead triceps extensions. This exercise is great for targeting the long head of the triceps. To do overhead triceps extensions, hold a dumbbell in each hand with your arms extended overhead. Bend your elbows and lower the dumbbells behind your head, keeping your elbows close to your sides. Extend your elbows and raise the dumbbells back to the starting position.
- Triceps kickbacks. This exercise is great for isolating the triceps. To do triceps kickbacks, stand with your feet shoulder-width apart and bend at the waist so that your upper body is parallel to the floor. Hold a dumbbell in each hand with your arms extended behind you. Bend your elbows and raise the dumbbells up towards your butt, keeping your elbows close to your sides. Lower the dumbbells back to the starting position.
- Tricep dips. This is a great bodyweight exercise for building triceps strength and mass. To do tricep dips, stand in front of a bench and place your hands on the edge of the bench, shoulder-width apart. Lower your body down until your elbows are at a 90-degree angle. Push yourself back up to the starting position.
In addition to these exercises, you can also use advanced training techniques like:
- Drop sets. A drop set is when you do a set of an exercise to failure, then immediately reduce the weight and do another set to failure. This technique is great for stimulating muscle growth.
- Supersets. A superset is when you perform two exercises back-to-back with no rest in between. This technique is great for increasing muscle endurance and fat burning.
- Triset. A triset is when you perform three exercises back-to-back with no rest in between. This technique is even more challenging than a superset and is great for pushing your muscles to the limit.
By using these advanced tricep training techniques, you can build bigger, stronger, and more defined triceps.
How Often Should You Train Your Triceps for Optimal Growth?
Train your triceps 1-2 times per week for optimal growth. Allow 48-72 hours of rest between workouts and adjust frequency based on recovery capacity. Avoid overtraining and prioritize consistency in programming for maximum tricep gains.
Let’s Sum Up
To achieve well-developed triceps, it’s essential to understand the anatomy of this muscle group and its role in arm movements. Building tricep mass not only contributes to overall arm size but also offers several benefits, including increased strength and improved performance in other upper body exercises. Incorporating exercises like close-grip bench press, skullcrushers, triceps dips, overhead tricep extensions, and push-up variations can effectively target and stimulate tricep growth. Beginners should start with a basic tricep routine and follow essential tips for proper training. Advanced techniques like supersets, rest-pause sets, and drop sets can be employed to further challenge the triceps. It’s crucial to find a balance between tricep training and the overall workout routine and prioritize safety to prevent injuries. Remember, consistency and proper form are key to achieving optimal tricep growth.
You May Also Like
- The Ultimate Guide to Teen Bodybuilding
- Age is Just a Number: Senior Bodybuilding Tips and Tricks
- 8 Best Bodybuilding Routines to Help You Achieve Your Fitness Goals
- Maximizing Muscle Gains: The Ultimate Guide to Bodybuilding for Men