Best Tricep Workout for MaSS

Dumbbell Extension

The dumbbell extension is one of the simple tricep exercises that is best performed at a low weight. Dumbbell extensions work the whole triceps muscle, though they are especially effective at training the upper triceps. Due to the position of the elbow during the movement, using too high a weight or using improper form can result in an elbow injury. Because dumbbell extensions are a shaping exercise, they should be performed slowly and deliberately, making sure to go through the full range of motion. An advantage of performing this exercise with dumbbells rather than an EZ bar is that each arm is able to work independently.

Dumbbell Tricep Press

The dumbbell tricep press is one of the fundamental tricep exercises for building mass. It can  be performed
either seated or standing. Seated is preferable to standing for those with lower back problems. This exercise works the entire tricep. By performing the press with a dumbbell, you are forced to use a close-grip and isolate the tricep. If this exercise can not be performed without the flaring of the elbows, lower the weight and perform the exercise again.

Tricep Pressdown with Cable

The tricep pressdown with cable is one of the primary mass-building tricep exercises. This exercise can be performed using a variety of bars attached to the cable. If using a straight bar, the wider the grip, the more the outside of the tricep is exercised. Going with too close of a grip may cause wrist or forearm pain. If this occurs, widen the grip. Tricep cable pressdowns can also be performed using a v-bar. The v-bar angles the hands, allowing for a close grip, while limiting wrist or forearm discomfort.

Dip

The dip exercise is one of the combination tricep exercises that works both the chest and the triceps depending on the position of the hands and legs. The closer the hands are together, the more the exercise works the triceps; therefore, a wider grip works the lower chest. Leaning forward (and pulling your legs back slightly) will shift the weight over your chest more, making it a low chest workout. The dip exercise is also one of the great tricep exercises because it can be performed using just your body weight, allowing you to see the progress as the amount of repetitions you can do.

Back Dips

Back dips are one of the more versatile tricep exercises for size and strength. Back dips are a body weight exercise that develops the triceps in the same manner as a close grip press. Back dips can be preferred because they can be done almost anywhere in the gym (or out of the gym). A shoulder-width or slightly-less-than-shoulder-width grip should be used. Putting the hands too close together behind the back will put stress on the wrists and elbows without any added triceps benefit. There is much less of a secondary chest workout on back dips as compared to a regular dip.

Tricep Press with EZ Bar

The tricep press is a good mass building exercise that can be performed either seated or standing. Seated is preferable to standing for those with lower back problems. The tricep press works the entire tricep. This exercise is usually performed with an EZ bar, but it can be performed with a straight bar if that is preferred. A close-to-medium grip should be used for maximum isolation of the tricep. Be certain not to use too close of a grip as they may cause pressure on your elbow. If the tricep press can not be performed without the flaring of the elbows, lower the weight.

EZ Bar Tricep Extension

The EZ bar tricep extension is one of the simple tricep exercises that builds size and strength. Tricep extensions work the whole triceps muscle though they are especially effective at training the upper triceps. Due to the position of the elbow during the movement, using too high a weight or using improper form can result in an elbow injury. If the user experiences elbow pain when performing a tricep extension, the upper arms should be angled away from the upper body, rather than perpendicular to it. Another way to limit elbow problems is to not let them flare during the exercise. A little elbow movement is normal and acceptable.

Close Grip Bench Press

The close grip bench press is one of the fundamental tricep exercises for building tricep size. The chest also receives a secondary workout and this should be factored in when adding this exercise to any routine. This exercise should be performed with your hands as close together as possible, but this can be an uncomfortable position. Any grip position with the hands less than shoulder-width apart will be sufficient. The closer the hands are together, the more the exercise hits the triceps and not the chest.