Best Triceps exercises for mass and definition

Effective Triceps Exercises for Mass and Definition | Top Tricep Workouts

The triceps muscle is the muscle of the upper arm and makes up most of the arm with three different heads which starts from the upper arm by the shoulder muscles and is used to straighten the elbow as one of its functions as a muscle.

The triceps is made up three heads namely:

  • Long head: Starting from the shoulder blade and extending down the length of the humerus, which is the bone in the upper arm..
  • Lateral head: Situated on the outer side of the back arm.
  • Medial head: Found on the inner side of the back of the arm.

In this article we will look at the best exercises and variations to develop all three heads of this muscle for mass and definition purposes which makes up most of the upper arm.


If you are looking to get nice arms the triceps is the muscles making up most of your arm to give you that big mass on your arms that you need.

Lets look at exercises for triceps to build mass

Lets look at exercises for triceps to build mass

Related: Best home gym equipment

  1. Close-Grip Bench Press: Bulk and Definition Unite
    • Close grip bench press targets the lateral head of the muscle more then normal bench press.
  2. The Definition Sculptor
    • This helps you scalp and defined the muscle and look leaner with mass.
  3. Precision Meets Power
    • When precision matters, turn to triceps pushdowns using a cable machine, and experiment with rope or bar attachments. This exercise offers laser-focused isolation for your muscles, ensuring a comprehensive workout.
  4. Skull Crushers: Elevate the Long Head
    • skull crushes focuses on the long head of the triceps and is one of the most effective exercises for the long head.
  5. Overhead Triceps Extensions: Holistic Development
    • Whether you opt for dumbbells, barbells, or an EZ-curl bar, overhead triceps extensions contribute to overall triceps development. They specifically target the long head, aiding in the formation of the distinctive horseshoe shape.
  6. Close-Grip Push-Ups: Harness Your Bodyweight
    • When you do a normal pushup but bring your hands close together which hits the muscle.
  7. Diamond Push-Ups: Elevate the Intensity
    • Elevate the intensity of close-grip push-ups with diamond push-ups. This variation, featuring a diamond-shaped hand placement beneath your chest, magnifies triceps engagement and definition.
  8. Lateral Head Spotlight


To strike a balance between mass and definition, diversify your rep ranges and weights. Incorporate heavier weights with fewer repetitions to build mass, and lighter weights with higher repetitions to boost definition and endurance. Additionally, always prioritize proper form to reduce the risk of injuries. For a tailored triceps workout customized to your goals, consider consulting with a fitness professional or trainer. These keyword-optimized triceps exercises will help you on your journey to robust and well-defined triceps.