You may not believe this but the easiest way to build massive arms begins with the triceps. The real reason for this really is simple, the triceps constitute of 65 percent of your arm. Now that you know this, let me show you how to build bigger, better triceps. Not only will these workouts target every muscle head that makes up the triceps, but they are also compound workouts that target your chest as well.
I personally feel that isolating each muscle group is very important. However, I do recommend activating and recruiting more muscle fibers before isolating the smaller muscle groups. You see, the triceps are such a small muscle group that isolating them immediately will only recruit so many muscle fibers. On the other hand, if you start off with a big compound workout that activates the triceps and also recruits other muscle fibers for assistance, you can then take advantage of breaking down more muscle fibers and building more muscle in the end. Look at it as tricking your body into believing that it is lifting more than it actually is.
Dips are my personal favorite when it comes to triceps workouts for mass. They not merely build bigger chest muscles but they also work the triceps muscles and get the fiber breakdown started fast. Using stabilizing muscles will guarantee that you’re not only lifting your own weight freely, but you are also maintaining good balance in the mean time. This will permit you to progressively overload for continuous growth.
Close Grip Bench Press
|Close Grip Bench Press
You are able to lift even bigger while bench pressing if you use a close grip. Going heavy on a close grip bench press will not only activate the triceps but it will also recruit more muscle fibers. This is simply because the close grip bench press targets not only the triceps but the chest and shoulders as well. Make sure you are keeping your elbows tucked to avoid putting too much pressure on your shoulders.
Even though I wouldn’t consider this workout THE best triceps workout for mass, it definitely makes top 3. This particular lift is used by tons of bodybuilders and can be done with either a barbell or dumbbells. The reason this workout works so well is because it targets more than one of the triceps muscle heads. It also requires some stabilizers and allows you to lift fairly heavy which will also require assistance from extra muscle fibers. With this exercise, keep your elbows tucked and make sure to perform it slowly and concentrated.
I recommend performing 1-2 of these exercises before isolating the triceps for best results. 3-4 sets of each with 8-10 reps should do the trick. Remember to progressively add weight and/or increase the volume of the workout for continuous growth. Remember, without building big triceps it will become nearly impossible to add inches to your arms. Also, this is just my opinion on the 3 best triceps exercises for mass.