Top 5 Muscle-Building Triceps Exercises

Every lifter wants to have bigger arms. That is one hundred percent sure and that is probably the biggest reason many guys started lifting weights. 

MANY NOVICE LIFTERS THAT WANT TO BUILD BIGGER ARMS ARE DOING IT WRONG!

They are making many mistakes like training their arms too often and doing many useless exercises that they saw in modern bodybuilding magazines. Many novice lifters avoid big compound lifts and bodyweight exercises like chin ups and dips, that is a big loss for those that want to build muscle.

There is also a group of lifters who focus too much on their biceps and when they succeed to get that big biceps peak their arms still look small. Triceps is three-headed muscle and it is bigger than biceps. Big triceps is more important for that big arms look than biceps, but the best option is to train all arms muscles equally.

You won't build bigger triceps if you lose your time by making poor exercises choice. Isolation and cable exercises will not make your triceps to grow. To build any muscle you have to do more free weight movements.

Best Exercises to Build Muscle Mass Fast

It is not only the choice of exercises that you make, you also need to follow a muscle-building diet plan. Without consuming enough calories and macronutrients your muscles won't grow. 

20 Foods You Should Eat to Gain Muscle Mass

You don't need to do three or more triceps workouts for a week, doing that will only overtrain your triceps. One heavy triceps workout per one week will build your triceps. Triceps is already involved in all pushing movements, you need only one workout per week to directly train your triceps. 

1. Close-Grip Bench Press

This is the best mass-building triceps exercise. That is because compound (multi-joint) exercises are the best for muscle growth. This exercise will target all three heads of your triceps.

2. Skull Crusher

This exercise is also known as lying triceps extension. Skull Crusher exercise mostly work long and medial triceps head and it is very good for building bigger triceps. 

3. Weighted Dips

Performing weighted dips on the parallel bar is better than weighted bench dips for building bigger triceps. But both exercises are great. When performing parallel-bar dips be sure not to lean forward, so you won't activate chest more than triceps, and keep elbows tight to sides.

4. Dumbbell Overhead Triceps Press

When performing overhead triceps presses, standing or seated, with dumbbell or barbell, it works the long head of your triceps. This exercise allows you to safely press heavy weight and make your triceps grow.

5. One-Arm Dumbell Triceps Extension

You can perform this exercise from seating or standing position. It is a great isolation exercise to finish your triceps workout. 

Best Workout for Bigger Triceps - Build Big Triceps Fast

If you want to build powerful and big arms, building a big triceps is most important. Triceps size is more important that size of your biceps because triceps make about 2/3 of arms size. Also, having a strong triceps is also very important for many compound movements for bigger muscle groups like Bench Press and Military Press. 

Triceps isn't one muscle, it is three-headed muscle and it is composed of three heads - long, medial, and lateral. To build bigger triceps you need to perform a workout that targets all three heads for bigger and stronger triceps. An ideal rep range for muscle hypertrophy is 8 - 12 and as your triceps becoming bigger and stronger you should put heavier weights to activate your triceps to grow more.

Tip: If you triceps is lagging behind other muscles then you should work more on training your triceps and separate it from classic Chest/Triceps workout, or start a workout with triceps exercises first. It is right that chest exercises also hits triceps but this is only if your triceps is really your weak point and you need to build it faster for better body proportion. 

Which exercises to perform for bigger triceps:

1. Narrow Grip Bench Press

This is the ultimate exercises to build triceps size and strength. Performing close grip bench press allows you to lift more weight which results in faster muscle and strength gains. Remember to keep elbows close to your body and hold the bar at the middle, no further than shoulders width. 

2. Dips 

Dips are also great for building bigger triceps and they hit all three triceps heads. You can do weighted dips by sitting on one bench while putting your heels on other bench and weights in your lap. If you are a begginer in a gym then just do regular dips, they are great for starters to build their triceps size, and when you get stronger start adding weights or wear weighted bell. Apart from bench dip, tradiotional dip is also a great exercise for triceps building.

3. Skull Crusher

Skull crushers mostly work the long and medial head of triceps and it is a very good exercise for building massive triceps. Lay down on a bench and hold a EZ-bar and keep your elbows tight as possible to better activate the triceps.

4. One-Arm Triceps Extension

Overhead triceps extension with dumbbell mostly target lateral head of the triceps. Training lateral triceps head is very important for building well-shaped and big triceps. 

5. Triceps Rope Pushdown

This is a machine exercise and that is why I would leave it for a last exercise of triceps workout routine. It is very important to keep your upper arms locked at your sides and your back straigth while performing rope pushdown exercise.

6. Diamond Push Up

Diamond or Triangle Push Up is very good exercise for triceps development. I personally like to perform this bodyweight exercise after these first 5 exercise from the list. It can be a great finish for triceps building. Diamond Push Ups is the best bodyweight exercise after Dips when it comes to building bigger triceps and it is great for beginners. If you do first 5 exercise you can add Diamond Push Ups for more triceps pump and perform only two sets of how many reps you are available to do after all these 5 exercises.