Best exercise for triceps.
Best triceps exercises for mass gain.
If you want to build muscle mass in your triceps, it's essential to adapt your exercises and weights. This article presents various compound exercises to help you achieve that!
Why Heavy Weights are Essential
To increase muscle size, it's not enough to just do high-rep sets. You need to increase the weights you're lifting. This way, your body will adapt its muscle volume in response to future demands.
Compound Exercises for Deep Muscle Engagement
Compound exercises require the most effort and deeply engage muscles. The biceps and triceps, spanning two joints, are involved in numerous arm, shoulder, chest, and back movements.
Dietary Supplements to Support Your Muscle Mass Gain
Some dietary supplements can help you gain mass thanks to their carbohydrate content. The Mass Gain pack from QNT is an excellent ally: creatine to enhance your performance, energy bars to boost your energy, and Metapure rich in proteins.
Exercises for Optimal Triceps Development
Close Grip Bench Press.
This exercise allows for handling a significant load, deeply engaging the outer and short portions of the triceps. Remember to contract your triceps fully while relaxing other muscles. Avoid excessive joint stress by keeping a space about the width of your torso between your wrists.
Dips.
To avoid working the chest, prefer a straight, non-leaning position and keep your elbows close. Dips can be very progressive: start between two benches, then progress to using parallel bars, and gradually add weight.
French Press or Overhead Barbell Press.
This exercise can be performed with the bar descending towards the forehead or shifted backward to target the long head of the triceps. Therefore, the further you shift the bar backward, the more you work the long head. Use a straight barbell, an EZ bar to reduce wrist stress, or even a dumbbell.
Triceps Pushdown.
Use a slightly inclined bar and push while maintaining a straight posture. Keep impeccable form to avoid bringing your head close to the cable and to prevent jerking the movement. This exercise can be performed with several different bars.
These four exercises are the most effective for significant triceps mass gain, provided you adhere to principles applicable to all muscles: proper nutrition, suitable supplements, and adequate rest, as muscles build during sleep.
Other interesting exercises.
Triceps Cable Pushdown
Technique.
- Starting Position: Hold a rope attached to the high pulley with hands at chest height, elbows close to the body.
- Movement: Extend your arms downward until fully extended, then slowly bring the rope back to the starting position.
Tips.
- Keep the elbows stable and close to the body.
- Control the movement to avoid swinging the body.
Dumbbell Kickbacks
Technique.
- Starting Position: Lean forward with a dumbbell in each hand, elbows at 90 degrees.
- Movement: Extend your arms backward until they are straight, then slowly return the dumbbells to the starting position.
Tips.
- Keep the upper arms stationary and focus on contracting the triceps.
- Avoid excessive torso leaning to maintain good posture.
- Ensure good support from the bench to prevent back injuries.
Diamond Push-Ups
Technique.
- Starting Position: Assume a push-up position with hands close together, forming a diamond shape under your chest.
- Movement: Lower your body while keeping elbows close to your sides, then push back up to the starting position.
Tips.
- Maintain a straight posture throughout the exercise.
- Focus on contracting your triceps as you push.
Overhead Tricep Extensions with Dumbbell or Rope
Technique.
- Starting Position: Sit or stand holding a dumbbell with both hands above your head, arms fully extended, or with the rope attached to a low pulley.
- Movement: Slowly lower the dumbbell behind your head by bending your elbows, then return to the starting position by extending your arms.
Tips.
- Keep the elbows close to the head.
- Perform the movement slowly to avoid injuries.
Bench Dips
Technique.
- Starting Position: Place your hands on the edge of a bench behind you, with your feet on another bench in front of you.
- Movement: Lower your body by bending your elbows until they form a 90-degree angle, then push back to the starting position.
Tips.
- Keep your back close to the bench to target the triceps.
- Avoid lowering too much to prevent shoulder injuries.
- The closer your hands are together, the more challenging the movement.
Coach's tips.
- Although compound exercises are more effective for building muscle mass, it's interesting to vary the order or the exercises themselves to prevent the muscle from getting used to a too similar routine.
- Never forget that to increase muscle mass, muscular work must be accompanied by a suitable diet.
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