Exercise Guide, Triceps
Tricep exercises for mass

10 Incredible Tricep Exercises For Mass With Dumbbells

Tricep exercises for mass are what you need to make a statement of your body fitness.

Sleeve-busting arms are a good thing, but it calls for hard work and lots of tricep exercises for them to pop out.

Triceps account for two-thirds of your upper arm mass

There are many forms of exercises to strengthen the triceps. However, the use of dumbbells is effective.

Dumbbell tricep exercises may seem to limit at first, but the results are fascinating. 

Health fitness experts say that the secret is nailing tricep exercises for mass lies in selecting the right dumbbell tricep exercises, proper form, and incorporating them correctly in your exercise routine.

If you have a fetish for those big arms, focus more on the triceps than the biceps. Biceps make up one-third of your upper arm mass, while triceps have a higher mass of two-thirds.

A well-developed tricep has a long head, which is seen in your arm when the muscles are fully built.

However, a tricep is made up of three heads built based on weight lifted and focused exercise for each of the three tricep heads.

The long head is located at the back of the arm. The lateral head is further on the arm’s outer side, while the medial head is the smallest of the three heads.

Dumbbells ensure there is uniform tension in both arms when lifting. It protects against muscle imbalance caused by one arm lifting more weight than the other.

CAN YOU BUILD MASS WITH DUMBBELLS ONLY?

10 Incredible Tricep Exercises For Mass With Dumbbells

It is possible to achieve tricep mass with dumbbells only.

The secret lies in the model of training. Perfect training to build mass in your triceps lies in its ability to impact all three tricep heads.

Once you manage to send the movement to the three heads, symmetry improves with tricep workouts. Eventually, the growth begins.

There are four tried and tested tricep exercises for mass using dumbbells.

They include: Closes grip dumbbell press, incline dumbbell workout, incline dumbbell overhead extensions, and diamond dumbbell push-ups.

Tricep extension using dumbbells plays a great role in building tricep mass. 

Whenever you pull, bend, push or straighten your arm, the tricep muscles running from the shoulder to the elbow – with all the three tricep heads – adds more strength and flexibility.

Tricep extension exercises repetitively flex the elbow joint against resistance. This is what builds strength in your upper arm.

CAN YOU LIFT DUMBBELLS every day?

Yes, you can lift dumbbells every day. Is it effective, though? You may ask.

The right answer is that it is effective based on your body goals. It is a technique on its own that requires mastery in knowing how and when to lift the dumbbells.

All you must do is integrate the tricep training with different weights and reps to achieve maximum results.

Doing the same thing daily with the same weight and reps won’t change anything much.

 10 INCREDIBLE TRICEP EXERCISES FOR MASS WITH DUMBBELLS

1. NEUTRAL GRIP CLOSE GRIP DUMBBELL PRESS

Tricep exercises for mass must ensure that they work the three tricep heads.

Neutral grip close grip dumbbell press ensures that the lateral and medial heads work. You lift the dumbbell close to your chest.

It expedites the growth of triceps, which, according to research, are made up of type II muscle fibers.

Type II fibers are best suited to lift heavy loads. When your energy levels are high, start with this exercise because you can lift heavy loads. 

2. INCLINE DUMBBELL KICKBACKS

Incline dumbbell kickbacks target the long head tricep at the back of the arm.  

Inclined at 45-60 degrees, this EMG study by Boehner’s and Buskies found out that this dumbbell training produces the highest long head activation.

This is due to the higher degree it works with. The upper arm should be parallel with the body. You must form a straight line between the shoulders.

Lightweight is recommended to start with to master the movements.

3. INCLINE DUMBBELL OVERHEAD EXTENSIONS

Incline dumbbell extensions focus on the long head. On this one, the shoulders are flexed at 45 degrees, which works the long head tricep more.

Lying on a bench or an inclined seat set at45 degrees, move your arms back slightly above your shoulders and perform your reps.

4. CLOSE GRIP DUMBBELL PUSH-UPS

Dumbbell push-ups are the best to finish the training. It works that three tricep heads evenly.

Place the dumbbells on the ground, have a tight grip push your body up while still gripping the dumbbells.

You get a better range of motion.

It also works the chest making it ideal for tricep exercises for mass. 

5. TATE PRESS

On a bench, lie back. With dumbbells on the surface, lift them and lower them close to your chest. This works all the three heads of the triceps and shoulder flexibility.

6. UNDERHAND KICKBACK

While standing, hold a dumbbell in each hand and bend the hips backward. Lower your torso until it is parallel to the floor.

With the Upper arms against your backsides, move both elbows until the arms are parallel to the torso.

7. TWO-ARMS TRICEPS EXTENSION

Stand up, grip one dumbbell with both hands behind your head. Upper hands should be straight up. Raise the dumbbell slowly by curling the elbows. Make sure your upper arms are still.

8. TRICEP KICKBACK

When performing the tricep kickback, your knee and hand should be on the bench. With hand, grab a dumbbell and push it back while extending your elbow and return to position after a short pause.

Ensure your upper arm is still and straight throughout.

9. ONE-ARM TRICEPS EXTENSION

In an upright position, hold one dumbbell in one hand behind your head. The elbow should assume a 90-degree angle and the upper arm straight up.

Raise the dumbbell until your upper arm is almost extended and lower it. Repeat this several times but ensure the upper arm is straight.

10. DB ROMANIAN DEADLIFTS

While standing, ensure the feet are shoulder-width apart. Hold the dumbbells in front of your thighs with both arms straight.

Slowly push your hips back as you bring the dumbbells to your feet. Push your hips forward back into a standing position while still gripping the dumbbells.

Besides the Tricep exercises for mass, DP Romanian deadlifts also work your glutes and hamstrings.

CONCLUSION

Getting those killer triceps is not a walk in the park but, you can burst those sleeves in a few months.

Whether at home or the gym, the use of dumbbells to gain triceps mass is proven to work effectively. 

You can get dumbbells easily, and exercise at home for at least 30 minutes daily is motivation enough to build stronger and flexible arms.

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