Build Massive Triceps
with this
Muscle Mass Exercise

Building massive triceps is so important to having a structured physique yet so underrated. Most trainers focus almost all attention on their biceps and very little on their triceps… and it shows. The word “biceps” is even commonly used in a way that refers to the whole arm. Being in the back part of the arm doesn’t help either. Triceps account for more than 50% of the girth of your arm. If your triceps are very developed relative to your biceps, your whole arm will still look great. It will not, however, be as impressive the other way around.


My favorite muscle mass exercise to build massive triceps is close-grip barbell bench press (close-grip bench press). It’s performed by lying on a flat bench, using a straight bar. When you lie down, make sure that you’re placed in a way that your eyes are aligned (vertically) with the bar before removing it and beginning the exercise. Your hands should be placed slightly narrower than shoulder-width apart. Push the bar up over your chest, then slowly bring it down just below your nipples, and repeat. Make sure to keep your elbows close to your body.

This video demonstrates the right positioning and movement. The technique is similar to the one I use. Please note that this video is not meant to display individuals who have gained significant natural muscle mass. I included it to show you how to perform the exercise. You will notice in the video two individuals adding weight to the bar throughout the set. This is a technique I have never used and therefore do not endorse.

An alternative to this muscle mass exercise is any type of dips.

Now that you know the best muscle mass exercise for building massive triceps, return to BEST EXERCISES to learn about the other muscle groups.