The best exercises to gain triceps mass.

If you want to build muscle mass in your triceps, you'll need to adjust your exercises and weights accordingly. In this article, we present various compound exercises to help you achieve this !

In practice, muscle growth doesn't come from high repetitions, but from increasing the weights you work with. Your body, in turn, will ensure that muscles can better respond to future demands and adapt muscle volume to the required effort.

Now, you need to work with heavier weights by choosing exercises that allow it; exercises that will further engage the muscle deeply.

Exercises that require the most effort are generally compound exercises. The biceps and triceps are two muscles that span two joints and therefore are involved in many arm movements as well as shoulder, chest, and back exercises.

Also, remember that certain dietary supplements can help you gain mass, especially those containing carbohydrates. You will then develop your muscle mass through physical effort. The QNT Mass Gain pack is an excellent ally in this regard; it includes creatine to enhance your performance, Enerjack bars to boost your energy, and our excellent Metapure which is rich in proteins and carbohydrates.

Here are exercises that meet the essential criteria for optimal muscular development of the triceps !

Close-Grip Bench Press

This exercise allows you to handle a substantial load, facilitating continuous progression. It effectively targets the outer and short heads of the triceps deeply. However, be mindful to focus on the specific muscle you want to work on, as shoulders and chest muscles will also be engaged. Concentrate solely on contracting your triceps while relaxing other muscles. Avoid squeezing your wrists too tightly together to prevent excessive stress on the joints. Maintaining a gap about the width of your torso seems to be a good compromise.

The dips

In this specific case, if you want to avoid working your chest muscles, opt for an upright position without leaning forward and keep your elbows close. Dips can be highly progressive—you can start with two benches, then progress to parallel bars, and eventually add weight.

The triceps pushdown

Keep the bar slightly inclined. This is where you'll exert the most push. Also, ensure you stay upright and avoid leaning your head next to the cable... in other words, maintain impeccable form !

These four exercises are the most effective for significant triceps mass gain, provided you also adhere to principles that apply to all muscles: a diet tailored to your goal, including both basic nutrition and supplements, and adequate rest, as muscle growth occurs during sleep.

French press or barbell skull crusher

You can perform this exercise with the bar descending towards the forehead, or you can shift the bar further back. By doing so, the further back you move the bar, the more you target the long head of the triceps. You can do this exercise with a straight barbell, a "Z" barbell, which reduces wrist stress, or even with a dumbbell.

Yves Bondroit coach pour QNT