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The Best Tricep Exercises For Building Massive Arms

The exercises for the triceps are the ones that involve the straightening of your arm under resistance. Latin for 3 headed muscle of the arm, it is called a three headed muscle because there are three muscles which make up the triceps, hence the word 'tri'. The triceps are the large muscles at the back of the arm and are made up of three heads:

Long head

Lateral head

Medial head

The best tricep exercises are the ones that hit the triceps from as many angles as possible. The first exercise you should be adding to your routine is the bench dip.

This exercise is fantastic at building mass on your triceps and can be performed anywhere as requires only a bench or a chair to perform.

1. Start by placing your hands on the bench and your feet are on the ground with your legs semi straight.

2. Proceed to bend your arms until they are bent to about 90 degrees.

3. Return to the starting position and repeat for the desired repetitions.

To get even lower you could do this exercise between two chairs and dip down in the middle. Be careful not to put extra strain on your shoulder muscles.

The overhead triceps press

1. Sit in upright position.

2. Start position: Grasp DB and place palms on inner side of weight plate as shown. Press DB directly overhead (now palms are up).

3. Stabilize shoulders and lower weight moving only at the elbow joint until forearm is parallel to floor. Keep elbows pointing forward throughout movement.

4. Return to start position.

5. Remember to keep back and head straight - hyperextension or flexion may cause injury.

Skull Crushers

This is one of the best triceps exercises for hitting the triceps muscles from the elbow downwards. The exercise is best performed slowly with less weight and going for the burn feeling.

Be careful not to injury your elbows as this can put some strain on those joints so warm up fully and have a spotter on hand or you will know why these are called skull crushers.

1. Start by lying on a bench and holding a bar above your chest.

2. Keeping your elbows stationary bend your elbows so that the bar comes down to your forehead level.

3. Stop the bar just short of your forehead and then extend your arms to the extended position.

4. Repeat for the suggested repetitions.

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