The Best Tricep Workouts for Mass: Build Bigger, Stronger Arms That Demand Respect

When it comes to building a powerful upper body, most people focus too much on the biceps and neglect a muscle group that actually makes up the majority of your arm size: the triceps. If you want bigger arms and improved pushing strength, prioritizing the right tricep workouts for mass is non-negotiable.

Below is a deep-dive into the most effective triceps exercises for mass, how to structure a proper routine, and why strategic variation—combined with progressive overload—is the key to unlocking serious gains.

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Why Training Triceps for Mass Matters

The triceps brachii, consisting of the long, lateral, and medial heads, plays a dominant role in pressing power, arm aesthetics, and overall upper-body strength. Building tricep size isn’t just about pumping out endless cable pushdowns. You need a mix of heavy, compound tricep mass builders and targeted isolation work that hits all three heads.

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Top Tricep Mass Exercises That Deliver Real Growth

Here are the best triceps exercises for mass—proven by science, experience, and consistent real-world results:

1. Close-Grip Bench Press

The king of compound tricep lifts. It overloads the triceps with heavy weight while keeping the chest and shoulders in check. Go heavy here—think 4–6 reps per set.

2. Weighted Dips (Chest Slightly Upright)

A mass-builder that hits all three heads, especially the lateral. Use a dipping belt and lean slightly forward. If you're not ready for weight, focus on controlled bodyweight reps.

3. Skull Crushers (EZ Bar or Dumbbells)

This movement is brutal in the best way. Focus on the stretch and extension—don’t rush. It primarily targets the long head, which gives that horseshoe shape.

4. Overhead Tricep Extension

Whether using a dumbbell, EZ bar, or rope, the overhead position fully stretches the long head of the triceps. This is essential for maximizing size.

5. Tricep Rope Pushdown (Slow & Controlled)

This is your finisher—high reps, clean form, and a full range of motion. Focus on peak contraction and that slow, controlled negative.

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Sample Tricep Mass Routine (Twice Weekly Split)

Here’s a high-volume, hypertrophy-focused routine designed specifically for tricep growth:

Day 1 – Heavy Focus

• Close-Grip Bench Press: 4x6

• Weighted Dips: 4x8

• Skull Crushers: 3x10

• Rope Pushdowns: 3x12-15

Day 2 – Isolation & Volume Focus

• Overhead Dumbbell Extensions: 4x10-12

• Cable Kickbacks (slow tempo): 3x15

• Bodyweight Dips (AMRAP): 3 sets

• Tricep Pushdowns (Drop Set): 3x12 + drop x2

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Personal Insight: From Flat to Full Triceps

I remember when I hit a plateau in arm growth despite hammering biceps every other day. My mistake? I was neglecting triceps. Once I started prioritizing heavy close-grip bench presses and focused on the long head of the triceps with overhead work, my arm size and pressing strength took off. It wasn’t about doing more—it was about doing smarter. Training triceps with intention, range of motion, and variety made all the difference.

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Tips for Building Bigger Triceps

• Use progressive overload: Don’t stay at the same weight for weeks. Add weight or reps consistently.

• Train with both volume and intensity: Mix low-rep heavy sets with high-rep burnout work.

• Focus on form: Avoid flaring elbows and half-repping—feel the muscle stretch and contract fully.

• Recovery matters: Like any other muscle, triceps grow when you rest and fuel them properly.

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Final Thoughts

If you're serious about getting jacked arms, don’t sleep on your triceps. The best tricep workouts for mass combine heavy presses, deep-stretching extensions, and high-rep finishers. Build your routine around the core lifts above, and keep pushing for small improvements every week.

Train smart, stay consistent, and you'll earn those sleeve-busting triceps.