10 Killer Exercises for Massive Triceps Growth!

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10 Killer Exercises for Massive Triceps Growth

When it comes to building impressive arms, triceps play a crucial role in adding size and definition to your overall muscle mass. While biceps often steal the spotlight, focusing on your triceps can make a significant difference in achieving that enviable arm size and strength. In this comprehensive guide, we will delve into 10 killer exercises that will help you achieve massive triceps growth.

1. Close-Grip Bench Press

The close-grip bench press is a staple exercise for developing the triceps, specifically targeting the triceps’ medial head. To perform this exercise, lie on a flat bench and grasp the barbell with your hands shoulder-width apart. Lower the barbell down to your chest and push it back up, focusing on contracting your triceps throughout the movement.

2. Tricep Dips

Tricep dips are an effective bodyweight exercise that targets all three heads of the triceps. To perform tricep dips, grip parallel bars with your arms fully extended and lower your body by bending your elbows until your upper arms are parallel to the ground. Push yourself back up to the starting position using your triceps.

3. Skull Crushers

Skull crushers, also known as lying triceps extensions, target the long head of the triceps. Lie on a bench and hold a barbell or dumbbells above your head with your arms extended. Lower the weight towards your forehead by bending your elbows and then extend your arms back up to the starting position.

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4. Tricep Kickbacks

Tricep kickbacks isolate the triceps and are great for sculpting the horseshoe shape of the muscle. Hold a dumbbell in each hand, hinge at the waist, and extend your arms back while keeping your elbows stationary. Contract your triceps at the top of the movement before lowering the weights back down.

5. Overhead Tricep Extension

The overhead tricep extension is a powerful exercise for targeting the long head of the triceps. Stand or sit with a dumbbell or a single weight overhead, and lower it behind your head by bending your elbows. Extend your arms back up towards the ceiling, feeling the stretch and contraction in your triceps.

6. Tricep Rope Pushdown

The tricep rope pushdown is a popular cable exercise that targets the lateral head of the triceps. Attach a rope to a high cable pulley, grasp the ends of the rope, and extend your arms downward while keeping your elbows tucked in. Squeeze your triceps at the bottom of the movement before releasing.

7. Diamond Push-Ups

Diamond push-ups are a challenging variation of the traditional push-up that places more emphasis on the triceps. Get into a push-up position with your hands close together in a diamond shape beneath your chest. Lower your body down by bending your elbows and push yourself back up, engaging your triceps throughout.

8. Close-Grip Push-Ups

Close-grip push-ups are another effective bodyweight exercise for targeting the triceps. Perform a standard push-up with your hands positioned close together directly under your shoulders. Keep your elbows close to your body as you lower yourself down and push back up, focusing on squeezing your triceps.

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9. Tricep Overhead Cable Extension

The tricep overhead cable extension is a variation of the overhead extension that adds constant tension to the triceps. Stand facing away from a cable machine with a rope attachment overhead and extend your arms straight down, feeling the resistance in your triceps. Extend your arms back up to complete the repetition.

10. Single-Arm Tricep Pushdown

The single-arm tricep pushdown is an isolation exercise that hones in on each tricep individually. Attach a handle to a high cable pulley, grasp it with one hand, and extend your arm downward, focusing on the contraction in your triceps. Alternate between arms for a balanced workout.

Frequently Asked Questions (FAQs)

1. How often should I train my triceps for optimal growth?

To see significant triceps growth, it is recommended to train your triceps 2-3 times per week with adequate rest between sessions to promote muscle recovery and growth.

2. Is it necessary to use heavy weights for triceps exercises?

While using heavy weights can stimulate muscle growth, it is important to focus on proper form and technique to target the triceps effectively. It is recommended to use a weight that allows you to complete the desired repetitions with good form.

3. Should I incorporate triceps exercises into my arm workout routine?

Yes, including specific triceps exercises in your arm workout routine is essential for balanced arm development and achieving overall arm size and strength. Focus on varying exercises to target all three heads of the triceps.

4. How can I prevent injuries while performing triceps exercises?

To prevent injuries, ensure you warm up properly before starting your workout, maintain proper form throughout each exercise, and avoid overloading your muscles with excessive weight. Listen to your body and stop if you experience any pain or discomfort.

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5. Can beginners incorporate these triceps exercises into their workout routine?

Yes, beginners can start incorporating these triceps exercises into their workout routine, starting with lighter weights and focusing on proper technique. Gradually increase the weight and intensity as you become more comfortable with the exercises.


Building massive triceps requires a combination of targeted exercises, proper technique, and consistency in your workout routine. By incorporating these 10 killer exercises into your triceps training, you can effectively stimulate muscle growth and achieve impressive arm size and definition. Remember to focus on progressive overload, proper form, and adequate rest to maximize your triceps development. Keep pushing your limits and watch your triceps grow stronger and larger with each workout session.