The triceps are a crucial muscle group for improving your bench press, and there are a wide variety of exercises that can help you build mass and strength in this area. Here are 10 of the best triceps exercises for more mass and a bigger bench press:
1 - Close-grip bench press: This is one of the most effective exercises for building triceps strength and mass, as it places a lot of emphasis on the triceps.
2 - Skull crushers: This exercise targets the long head of the triceps and can help you build significant mass in this area.
3 - Triceps dips: These can be done using a dip bar or parallel bars and are excellent for building triceps strength and size.
4 - Cable pushdowns: This exercise is great for isolating the triceps and can be done using various grips and attachments.
5 - Overhead triceps extensions: This exercise is great for targeting the long head of the triceps and can be done using dumbbells or a cable machine.
1 - Close-grip bench press: This is one of the most effective exercises for building triceps strength and mass, as it places a lot of emphasis on the triceps.
2 - Skull crushers: This exercise targets the long head of the triceps and can help you build significant mass in this area.
3 - Triceps dips: These can be done using a dip bar or parallel bars and are excellent for building triceps strength and size.
4 - Cable pushdowns: This exercise is great for isolating the triceps and can be done using various grips and attachments.
5 - Overhead triceps extensions: This exercise is great for targeting the long head of the triceps and can be done using dumbbells or a cable machine.
6 - Close-grip push-ups: This is a bodyweight exercise that can help you build triceps strength and mass, especially if you use a weighted vest or resistance bands.
7 - Triceps kickbacks: This exercise targets the lateral head of the triceps and can help you develop a more defined and sculpted look.
8 - Single-arm cable pushdowns: This exercise allows you to isolate each triceps muscle individually and can help you build symmetrical strength and size.
9 - Reverse grip pushdowns: This exercise places more emphasis on the medial head of the triceps and can help you build mass in this area.
10 - Diamond push-ups: This is another bodyweight exercise that targets the triceps, and it can be done using various hand positions to change the emphasis on different areas of the triceps.
Incorporating these exercises into your training program can help you build more mass and strength in your triceps, which can translate to a bigger bench press and other upper body lifts. However, it's important to remember that proper form and technique are essential for maximizing results and minimizing the risk of injury.
7 - Triceps kickbacks: This exercise targets the lateral head of the triceps and can help you develop a more defined and sculpted look.
8 - Single-arm cable pushdowns: This exercise allows you to isolate each triceps muscle individually and can help you build symmetrical strength and size.
9 - Reverse grip pushdowns: This exercise places more emphasis on the medial head of the triceps and can help you build mass in this area.
10 - Diamond push-ups: This is another bodyweight exercise that targets the triceps, and it can be done using various hand positions to change the emphasis on different areas of the triceps.
Incorporating these exercises into your training program can help you build more mass and strength in your triceps, which can translate to a bigger bench press and other upper body lifts. However, it's important to remember that proper form and technique are essential for maximizing results and minimizing the risk of injury.
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