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5 Exercises to Hit All 3 Tricep Heads and Fill Your T-Shirt Sleeves

People don’t understand that triceps take up 2/3 of your arm and the biceps only take up 1/3. On your route to getting those 22″ arms, you need to fill out the back 2/3 of your arm and the whole process will become much easier.


Weighted and non-weighted dips are great for hitting all 3 tricep heads.
They are as old as time but still take the cake for the best tricep workouts for mass.
There are multiple variations on how to do dips whether they be on benches or between to bars.
A lot of people choose doing them between two bars because it takes some pressure off of your wrists.
Going a little passed 90-degrees uses your tricep muscles to their fullest potential for optimal mass gainz.

Skull Crushers

This may be the best exercise for the triceps because it allows free joint movement and hits all three tricep heads but with more focus on the medial head. I would also recommend dumbbells instead of the barbell for full range of the muscle movement. Try to reach back as far as you can behind your head as you lower the weights to really hit the medial head and focus on the extension.

Make it harder with an incline bench if you need to.

Overhead Tricep Extensions

Moving on to the isolation exercises that focus more on the long head – the biggest and strongest part of the triceps. While all tricep exercises hit it, overhead extensions allow you to put more weight directly on the long head. It also activates the lateral head because it’s connected with shoulders and all you have to do is to raise your arms up. As a drawback it puts really a lot of pressure on the shoulders, so if you have problems with that, you can skip this exercise and move on to the next.


Cable pushdowns are the number 1 most done tricep workout in the world.
Although it doesn’t fall in at number 1 on our list, it is still one of the best tricep workouts for mass.
Another one with multiple variations, you can use ropes, straight bars curved bars, etc.
Hand placement is also another way to change it up such as wider or closer together as well as hands over or below the bar.
The one hand push-down is another great variation to do.
Cable pushdowns work all 3 tricep heads.

Dumbbell Kichback

Now, let’s add some detail to those arms and provide a great finishing pump to boot. Don’t worry about going heavy during this move; trying to do so could put undue stress on your shoulder joints. Instead, select a weight that you can easily manage as well as hold and squeeze at the top of each rep. For variety, also try the cable kickback.