The 5 Best Tricep Workouts Mass

The best tricep workouts mass to train the triceps brachii muscle is a matter of intensity combined with variation. The triceps are a large three-headed skeletal muscle in humans. The muscle lies along the back of the upper arm and consists of the following heads:

• The long head (caput longum)
• The lateral head (caput lateral)
• The middle cup (caput mediale)

Musculus triceps brachii
The musculus triceps brachii, as this muscle group is called completely, is a skeletal muscle that is responsible for 60 percent of the mass of the upper arm. The function of these muscles is to stretch the elbow. This is again the opposite function of the biceps, which again have the function of bending the elbow. The name triceps has its origin in Latin, where it literally means: three-headed. This stands for the three attachment points of the muscle.

Triceps Dips
The dip is an exercise that allows you to train the triceps, shoulders, chest and abdominal muscles with very few requirements. Often the dips are seen as a pure triceps exercise, but the function of the shoulders and chest muscles should not be underestimated. The primary muscle group that you address with this exercise is the triceps brachii. When the dips are too heavy for you, an alternative with which you can perform the same exercise is the assisted dips.



Skull Crushers
Skull crushers or the lying triceps extension are actually isolation exercises. This does not make them less effective and is certainly good to finish the triceps workout. The EZ Bar is recommended for the skull crushers than the straight barbell. If both are not available, you can still do this exercise with dumbbells. In both cases, the implementation is the same: lie on your back on a fitness bench. If you use dumbbells, take 1 dumbbell in each hand. Bend your elbows so that the dumbbells or EZ bar/barbell comes to your hairline. Bring your arms back to the starting position.

Cable Tricep Pushdown
The cable tricep pushdown is an isolation exercise with which you train the triceps with the aid of a rope and a pulley station. The exercise is standard with a horizontal narrow bar, but can also be varied with a rope. The rope is grabbed with an overhand grip and pushed down. This causes the tension to lie on the muscles of the upper arm. The variation with the bar can provide extra pressure on the wrist. If you suffer from this, the cable variant is a good change. On the other hand, the cable tricep pushdown for beginners can feel slightly uncomfortable because it requires a strong grip.

Narrow bench presses
Bench press is perhaps the best-known exercises in bodybuilding. The narrow bench press is a variation on the exercise whereby the emphasis is placed more on the triceps from the chest. Narrow bench presses can be performed on a regular bench, but can also be done incline or decline. With this exercise, you burden the middle part of the chest muscle and also the triceps, the front shoulders, and the back.

French Press
The French Press is a fitness exercise that allows you to train the triceps using dumbbells, barbells or a cable machine. In contrast to the lying triceps extension, or skull crushers, the French press is performed sitting down. This not only plays the triceps an important role, but also the shoulders are involved in the exercise. The exercise of this exercise is done by grabbing a barbell, or EZ Bar with the weight you want to train with.