Best Tricep Workout

As a strength coach, I’m not typically worried about developing the aesthetics of a bodybuilder with my athletes. I want them to train hard, get stronger and potentially improve their performance in their sport. But, whether their ultimate goal is to do best tricep workout for muscle mass or not, it happens when you train hard and you train smart.

Training hard means you’re forcing the weights every workout and you get after it. Training smart is sometimes a little more difficult to accept. It also means you’re picking the right exercises for YOU and you’re not being limited to what everyone else is doing.

A good coach is going to take you off benching with a barbell if your technique is bad or it’s causing some pain in your shoulders. While your boys are hitting bench, you’re hitting unbiased grip bench or dumbbells or a Swiss bar. That is absolutely fine.

Mass Building for Triceps

It goes without saying that the size of your best tricep workout make up a large portion of your overall arm mass. Unfortunately, however, many lifters consider training their triceps an afterthought at the end of their workout or they pick workouts that wreck their elbows. To put muscle mass on your triceps (3 heads) and to improve your horizontal pressing power, you have to train them heavy and with a variety of exercises.

Best Tricep Workout

The Moves

1. Close Grip Barbell Bench

It goes without saying that the close grip best tricep workout press is always a beast exercise; particularly if you have shoulder issues. Pulling your hands in – naturally with the middle finger on the line between the knurling and smooth spot on the bar – will distribute the load more on your triceps and help you dial-in your bench press form.


2. Crush Grip Bench

This exercise is currency. It will not only keep you in a good shoulder position and target your best tricep workout, it will create tension across your entire upper torso. The focus during every rep should be to drive the dumbbells together as hard as you can. Also, more time under tension should be used by making sure you lower slower than you press, i.e., lower under control and drive as hard as you can.

3. Crush Grip Incline Bench

Here is the same crush grip exercise as now we’re on an incline bench. Increasing the height on the bench will crush your triceps and pull in more front delts. Keep your chest high, especially in the bottom of the lift, to ensure you don’t lose tension in the upper back.

4. Dips with Chains

Very few exercises will pack mass on your best tricep workout like dips. But, here is the problem. Dips can be very difficult for many lifters who have had a previous shoulder injury, shoulder that isn’t working quite right. So here is what we do; use chains. We’ve used chains for everything from deadlifts, to curls, to pressing exercises; and we can use them here.  Using chains for dips proposals of unique solution for beat up shoulders.

At the weakest part of the lift – at the bottom – there is more of the chains on the ground and the total weight is lighter. As you push to lockout, the chains deload off the floor and jump on, increasing the total load; this is the essence of accommodating resistance. And dependent on how you hook up the chains, the deload is more or less significant.

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