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Best Triceps Exercises For Mass & Definition

    best triceps exercises

    Best exercises for triceps

    One of the reasons why guys start going to the gym is to build massive arms. But, they usually make a mistake. That is they focus on their biceps training and do not pay attention to their triceps.

    Why is this a problem? Because the triceps are the larger and more complex muscle group. About 2/3 of your upper arms is the triceps and just 1/3 the biceps. Hence, even if you have big bulky biceps, you will never have huge guns.

    So, keep in mind that if you want perfectly-portioned and big arms, you should pay attention to your tricep workout routine.

    To get the best results your should shock your muscles with various triceps exercises at maximum intensity. Also, use the maximum amount of weight as possible. However, you should always perform the moves correctly to avoid injuries and get the maximum stimulation. So, pick the weights wisely.

    As with any other exercises if you use too heavy weights you will not be able to focus on your triceps and other muscle groups will be used to do the movement.

    So, stay focused!

    Below you can check out the most beneficial exercises for triceps.

    Best Tricep Exercises for Size

    1. Lying Triceps Press

    I believe there is no triceps routine without this exercise. This advanced movement lets you overload your muscles. But, it is recommended to have a helper.

    Don’t let your elbows flare out. It is important to keep them straight up and in.

    From the video below you can learn, how to perform it correctly.


    2. Triceps Pushdown

    This exercise is recommended since it works the muscles throughout the entire range of motion. This way you can stimulate muscles very efficiently.

    While doing this move do not let your elbows moving and keep them close to your sides.


    3. Seated Overhead Triceps Press

    This move is excellent to work the three separate heads of the triceps at once. But it only works if you do it properly.

    Keep your elbows close to your head and do not let them creep out to the sides. Also, your elbows must be pointed straight up. This way your triceps muscles are engaged and not your shoulders.

    You can also do this dumbbells exercise in standing position, or you can work out just one of your arms at a time.


    Related: Tricep workouts with dumbbells


    4. Triceps Extension

    This cable machine exercise is great to tone your triceps. You can make more reps with lighter weights to be able to focus better on the move.

    Keep your elbows tightly to the side of your body and do not move them behind your back when pulling the handle down.


    5. Dips

    This is an important bodyweight exercise that has helped me to maximize the strength and size of my upper arm. Instead of using weight, you use your own bodyweight as resistance. This way, in most of the cases, it is harder to perform but gives a big boost to your arms.

    Do not lean forward too much as with that there will be more pressure on your shoulders and chest muscles. If you do not yet have the strength do it correctly and at least 5-6 reps, start with bench dips.


    6. Triceps Kickback

    If you want to train the upper part of your triceps, this exercise is a must have. Although, it is important to do it at high intensity but with serious control.

    While you kickback, look straight ahead during the entire motion. This helps to keep your back straight.

    Also, you should not move your upper arm and elbow. They must be tight to your sides. Only your lower arm moves.


    I believe these are the best triceps exercises that should be in your workout routine. By doing these moves, you can not only increase the size, but the definition of your upper arms.

    Did you find this guide useful? Share with your friends!


    James Wright

    James (36) has been working out since he was 15 years old. He has a home gym where he pumps iron, does bodyweight workouts and boxing. He likes sharing his experiences with others who want to build a better physique.

    1 thought on “Best Triceps Exercises For Mass & Definition”

    1. I’m new to bodybuilding, and I have made the mistake of focusing only on my biceps. Thanks for the tips. I hope for the summer I have better-looking arms. 🙂

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