If your arms aren’t growing, it’s time to focus on the often-overlooked triceps! 💪 The triceps brachii makes up two-thirds of your upper arm mass, and ignoring them can halt your progress.
In this post, we break down the six most effective exercises to build mass in the long head, lateral head, and medial head of the triceps. These exercises include:
1. **Barbell Close Grip Bench Press** – This compound movement is key for building raw mass. Remember, keep your grip just inside shoulder width to protect your wrists, and bring the bar behind your head for optimal tension.
2. **Dumbbell Triceps Extension** – A classic isolation move for targeting all three heads of the triceps effectively.
3. **Lying Dumbbell Tricep Extension** – Keep control throughout the movement to maximize muscle engagement!
4. **Lying Cable Triceps Extension** – This variation utilizes cables for constant tension, which is essential in triceps training.
5. **Cable Pushdown** – A staple in any triceps workout, it allows you to focus on squeezing at the bottom.
6. **Cable Crossover Tricep Extension** – The unique angle helps achieve peak contraction for that desired horseshoe look. Cross the cables and push down and out to feel the effective stretch and contraction.
Stop wasting time with low-impact exercises and start training for thickness with these definitive mass builders! 💪🔥
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By GYM BODY MOTIVATION