Triceps Workouts: 5 Routines for Maximum Muscle Growth


here are a few effective exercises that can help you build mass in your triceps:

  1. Close-Grip Bench Press: This exercise targets the triceps by placing more emphasis on the triceps than the chest, as compared to a regular bench press. Using a narrow grip, lower the barbell to your chest and then press it back up.

  2. Triceps Dips: Dips are a bodyweight exercise that targets the triceps, chest, and shoulders. You can perform dips using parallel bars, a dip station, or even the edge of a sturdy chair or bench.

  3. Skull Crushers: This exercise involves lying on a bench and lowering a barbell or dumbbells towards your forehead, then extending your arms back up to the starting position. It's important to keep your elbows tucked in during this exercise to maximize triceps engagement.

  4. Overhead Triceps Extension: Hold a dumbbell or a kettlebell with both hands and extend your arms up overhead, then slowly lower the weight behind your head, bending your elbows. Extend your arms back up to the starting position to complete the exercise.

Remember to always start with lighter weights and focus on proper form before increasing weight. Additionally, make sure to vary your triceps workout routine and include other exercises that target the triceps to avoid plateauing and keep making progress.

Location: Delhi, India

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