When it comes to achieving the beach body, the arms are a major factor. The bicep curl is one of the most popular exercises I see when I walk through the gym. Although the bicep muscle is necessary for getting great-looking muscles, the tricep muscle must be worked just as hard, if not more, than the bicep muscle. Since the triceps muscle covers a wider area of the arm than the biceps muscle, you'll want to make sure you're working your triceps adequately on arm day if you want bigger, more developed arms. Some of the best tricep exercises for mass will be discussed in this article.The lateral head, medial head, and long head of the tricep muscle will all be worked during these exercises. Let's talk about the variations between each head before we get into the best tricep exercises for mass.

↚

1. Lateral Head – The lateral head of the tricep is located on the outward-facing side of the humerus and is responsible for the arm's curvature when viewed from the front.

2. Long Head – The longest of the three heads, the long head of the tricep extends along the bottom of the humerus. When it comes to triceps mass training, this is a crucial muscle to strike.

3. Medial Head – The triceps' medial head runs along the inside of the humerus, providing definition closer to the elbow.

Let's get to the good stuff now that you know about the three heads of the tricep muscle: the best tricep exercises for mass! These exercises will target all three heads of the triceps, providing you with a toolkit of exercises that will help you build massive muscles while sculpting your triceps evenly. These three exercises are important for anyone looking to turn heads with a pair of badass weapons!

Tricep Dips – Tricep Dips are a must-do exercise for any arm workout. Dips reach all three heads of the tricep muscle, facilitating optimum development when performed correctly. Tricep Dips are simple to advance or regress. You can use a supported dip machine or bench to rep out high volumes, add extra weight with a belt to create strength, or turn it into a plyometric dip to train for speed, depending on your goals.

To do a perfect tricep dip, follow these steps:

1. Lie down on the Dip bars in a relaxed position.

2. Begin the exercise by slowly lowering your body with a slight forward tilt of the torso, moving your elbows back (not out to the sides, which causes more shoulder stress).

3. Bend the upper arm until it is parallel to the ground.

4. Push your hands down into the Dip bars to begin the climb back up.

5. Stop just shy of a locked-out arm position to maintain triceps muscle tension.

Tip: On the eccentric and concentric parts of the exercise, conduct the exercise in a balanced manner. The tricep muscle should be kept under tension the whole time. To put it another way, don't fall down without resisting gravity, and don't speed up through the lift.

2. Skullcrushers – Another great tricep exercise for reaching the three heads of the muscle is skullcrushers. They have a wide range of motion that can be slightly altered by using a flat or incline seat. You may also use a barbell, EZ Bar, or dumbbells to mix it up.

To perform the Perfect Skullcrusher, follow these steps:

1. Take a shoulder-width grip on the bar or DB and stretch your arms out in front of you.

2. Begin by slowly lowering the weight to the top of your head while keeping your elbows from flaring out to the sides.

3. Bring the weight up to just above your brow.

4. Begin the climb by pressing up on the bar with both hands while maintaining an equal amount of effort.

5. To maintain triceps tension, stop just shy of a locked out arm location.

Tip: On the eccentric and concentric parts of the exercise, conduct the exercise in a balanced manner. The tricep muscle should be kept under tension the whole time. To put it another way, don't fall down without resisting gravity, and don't speed up through the lift. Stop flaring out of the elbows by keeping the elbows in a close position. Get a spotter or reduce your weight if you can't hold your elbows in.

3. Close Grip Bench Press – The close grip bench press is a special triceps exercise in that it allows you to lift far more weight than most triceps exercises. Greater muscle development in the triceps would benefit from being able to transfer more weight.

To do a perfect close grip bench press, follow these steps:

1. Assume a starting position with your hands at around shoulder width or slightly wider than shoulder width.

2. Lower the bar (or DB) to your chest while holding your elbows close to your sides.

3. Push up with the triceps to begin the climb back up.

5. Come to a halt just shy of locking out your weapons.

Tip: Keep your elbows close to your neck. To put it another way, don't let your elbows flame out. Avoid overextension of the elbow, as in any barbell bench press. When the wrist is overextended, it is in a vulnerable location. With heavy weight, this can be risky.

There you have it! Three of the most successful triceps exercises. If you do these exercises with varying weights, reps, and order, you'll notice a difference in the size and definition of your arms. You'll get the most out of your arm exercises if you use all three heads of the tricep muscle.