For many weightlifters, particularly those seeking more balanced muscle development, gaining arm mass becomes a prevalent goal. Understanding how and why to increase arm mass not only contributes to aesthetics but also plays a vital role in weight training enthusiasts’ overall knowledge.
Contrary to common belief, focusing solely on bicep training isn’t the most effective strategy for bulking up arms. While biceps receive significant attention, comprising just one-third of upper arm muscle tissue, the triceps make up the remaining two-thirds. Prioritizing the top five exercises aimed at enhancing triceps strength and size is essential for achieving larger arms.
Anatomy of the Tricep
Before delving into workout routines, comprehending the human body’s nature and muscle interplay is crucial. The triceps consist of three heads running from the shoulder blade to the forearm bone, each contributing uniquely to various movements:
- Lateral Head: Positioned on the outer side of the upper arm bone, it facilitates high-intensity force movements.
- Medial Head: Situated inwardly, mostly concealed by the lateral and long heads, it handles slower, low-intensity movements.
- Long Head: The largest of the three, running along the lower part of the upper arm bone, it functions during sustained force requirements and coordinated control of shoulder and elbow joints.
Top 5 Exercises for Increasing Tricep Mass
Several exercises effectively engage the triceps, but specific movements target these muscles, delivering optimal results. The focus here is on exercises primarily isolating and strengthening the triceps:
- Weighted Dips: These capitalize on resistance to enhance muscle. By adding weight in your lap while performing the dip motion—supporting your body weight between two benches—increases the muscles’ challenge.
- Close Grip Bench Press: This bench press variant concentrates on the triceps by keeping elbows close to the body, emphasizing the tricep muscles’ activation while providing some workout to pectorals and biceps.
- Seated Triceps Extension: Using a seat or weight bench for back support, holding a dumbbell with both hands overhead, then lowering it behind your head and raising it overhead helps equally engage the triceps.
- Clapping Diamond Pushups: This unconventional method targets triceps intensely by forming a diamond shape with hands under the chest, performing pushups, and adding a clap between each repetition.
- Rope Pushdowns: An exercise done with various machines, focusing on triceps. Maintaining proper form—locked upper arms at sides and a straight back—ensures tricep isolation.
For beginners, intermediate, and advanced levels, suggested exercises, sets, and reps help structure tricep-focused workouts, providing a guide for systematic progression.
To optimize results, supplement your exercise routine with adequate nutrient intake, especially protein, crucial for sustaining muscle growth and recovery. Integrating these top tricep exercises into your regimen enhances arm mass and strength over time.