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Top 6 Science-Backed Tricep Exercises to Gain Muscle Mass in 2023

Do you want to lose fat and build bigger and stronger tricep muscles? This article presents the 6 most effective science-backed tricep exercises to help you gain muscle mass.

Daniel Murphy
Top 6 Science-Backed Tricep Exercises to Gain Muscle Mass in 2023
Table Of Contents

We want to become healthier and stronger as we enter the new year. The perfect way to achieve this is by introducing science-backed tricep exercises into our workout regimen. By incorporating just six science-backed tricep exercises, you can increase your muscle mass in 2023 and become fitter than ever.

Enhancing your physical strength doesn’t have to be exhausting or complicated; these exercises will help you find the path to greater fitness in the most efficient way possible.

Now let’s delve into which science-backed exercises you should incorporate into your routine to build muscle mass this year. Building muscle can help you look and feel better, increase your strength, and enhance your overall health.

Why Gain Muscle Mass

Gaining muscle mass has countless benefits, both aesthetically and functionally. Growing stronger muscles can help you look toned and fit, improve your posture and even reduce the risk of developing chronic diseases.

Additionally, increasing muscle mass is a great way to burn more calories faster; studies have shown that one pound of lean muscle burns an average of 50-70 extra calories per day, so you’ll be burning more fat without trying as you get fitter!

Gaining muscle also helps with another important factor: injury prevention. Strong muscles can protect your body from harm by supporting vulnerable joints and bones. It also prevents fatigue and helps promote better balance and coordination, which is handy for daily activities like walking, running, or others.

Muscle mass is important for your health. More muscle can help you maintain a healthy weight, strengthen your bones and reduce the risk of developing certain diseases.

Additionally, having more muscle tone increases your ability to burn calories and boosts metabolism. Moreover, building muscle supports better posture, which helps protect against age-related back pain and reduces joint stress.

Role of Tricep-Based Exercises in Gaining Muscle Mass

With science-backed tricep exercises to gain muscle mass, 2023 can be the year you finally make those gains! You, too, can look and feel your best. Exercises targeting multiple major muscle groups are the most effective for driving muscle stimulation and growth.

Studies have shown that people who followed science-backed methods to gain muscle experienced a significant increase in both size and strength within several months.

The science-backed approach utilizes rest days between exercises to let the muscles recover before targeting them again with new muscle-building routines or heavier rep ranges. With these science-backed tricep exercises, you’ll get maximum results regardless of whether your goal is a stronger body or big triceps.

Many different exercises can be used to build muscle, but incorporating these science-backed tricep exercises can help you create a comprehensive workout routine tailored to your fitness goals. Let's dive in to find the 6 best tricep exercises for gaining muscle mass.

6 Best Tricep Exercises for Gaining Muscle Mass

Gaining muscle mass can seem intimidating, but it doesn't have to be! You can become an expert at gaining muscle with the right exercises and proper forms. Read on to discover the six best tricep exercises you should take to your regular workout routine if you want to gain muscle.

1. Lying Overhead Triceps Extensions

One popular exercise that can help you on this journey is lying overhead triceps extensions, also known as skull crushers. This exercise is ideal for targeting the triceps at the back of your arm and works to increase arm flexion while providing incredible gains while strengthening tendons, ligaments, and other muscle fibers.

Additionally, science has shown that lying overhead triceps extensions can improve shoulder joint stability, which helps optimize posture and overall movement patterns when performing workouts or everyday activities.

Ultimately, science-backed analysis indicates that lying overhead triceps extensions are one of the best exercises to gain muscle mass due to their effective targeting of the triceps area and their additional benefits of postural stability and improved joint strength.

How to Do It?

  • You'll need an adjustable bench to fit your head comfortably on when you're lying down.
  • Begin by lying flat on your back with your legs bent at 90 and your feet flat on the ground.
  • Grab a powerlifting barbell or EZ bar and hold it shoulder-width with a pronated grip.
  • Start with your arms extended over your chest.
  • From here, bend your elbows so that the bar lowers towards your forehead.
  • Once you are a few inches from your head, extend your elbows back to a straightened position.

2. Close Grip Bench Press

If you're looking to build muscle mass quickly, the close-grip bench press is one of your best bets. Studies show that this exercise helps increase strength and muscle density and prevent joint injuries.

This makes it ideal for gaining muscle mass fast for skinny guys by providing a safe way to build strength and achieve the desired body shape. Additionally, the close grip bench press activates more muscles than other exercises and helps target areas easily to boost muscular development.

And because of its safer approach, you can lift heavier weights with less risk of injury, which translates directly into faster and more significant results!

How to Do It?

  • To perform this exercise, begin by lying down on a flat bench.
  • Grab the bar with your hands about shoulder-width or a little bit closer.
  • Now, unrack the bar, slowly lower it towards your chest, and press it back above the starting position.
  • Make sure you keep your elbows tucked close to the body and stay positioned this way throughout the set.
  • This will provide maximum engagement in your triceps and chest muscles.
  • Keep executing this exercise with good form for several sets of varying reps - doing so will help you build strength and size in both areas.

3. Parallel Bar Dips

The Parallel Bar dip is another great science-backed tricep exercise that can help you gain muscle mass fast. This exercise focuses on the chest, triceps, and shoulders, activating multiple major muscle groups essential for overall muscular development.

Parallel Bar dips require you to use your body weight as resistance, which allows your muscles to work harder than when using an external weight.

Moreover, this exercise helps to improve shoulder joint stability, which increases the safety of your workout and prevents injuries while helping you get maximum results in minimum time!

This exercise primarily works the triceps muscle but also helps build chest muscle. Studies have shown that adding extra weight while performing weighted upright dips is more effective and beneficial than bodyweight-only exercise versions.

Adding extra weight can dramatically increase muscle gains, making an individual see muscle hypertrophy faster. Besides this, these exercises activate fast-twitch muscle fibers, leading to further muscle growth.

Furthermore, adding protein to the muscle gain diet and eating whole foods is essential for gaining muscle mass effectively when coupled with regular weighted dip exercises.

How to Do It?

  • Parallel Bar Dips are done on a dip bar.
  • It involves dipping down until your upper arms touch or almost reach the sides (forming a 90-degree angle) before pushing back up.
  • To get the best out of this exercise, lower yourself so that your elbows form at least 100 degrees while keeping an upright posture when you push back up.

4. Cable Triceps Kickbacks

Cable Triceps Kickbacks are a great way to build muscle mass in your arms. This exercise helps to target and strengthen the triceps muscles, which gives them shape and definition. It also requires minimal equipment, making it popular for those who prefer to work out from home.

Cable triceps kickback is an effective exercise to help build muscle size and strength, as it activates more muscles than traditional exercises like push-ups or pull-ups. Additionally, this exercise increases postural stability, improves joint strength, and helps avoid overtraining specific body parts.

Lastly, triceps kickbacks can help you achieve your goals faster as they combine compound and isolation movements to provide maximum muscle activation and growth.

How to Do It?

  • Take a stand in front of a cable stack and set the adjustment to around hip height.
  • Use a handle attachment and grab hold.
  • Hinge at the hips so your torso is almost parallel with the ground.
  • From here onwards, move only using the elbow so that it raises behind until reaching full extension before returning to the initial stance; repeat this action for the desired number of reps or sets.

5. Overhead Tricep Extensions

Triceps rocking overhead extensions are an effective exercise that helps build muscle mass in the arms. This exercise utilizes a variety of muscles in the upper body and can be done with a cable machine.

The action used in this exercise helps develop two parts of the triceps, making it effective at isolating the triceps muscle during the movement while also working other muscles simultaneously.

In addition, this exercise enhances core stability and grip strength — both of which are essential for building larger muscles. It also increases postural stability and helps with joint mobility, preventing injuries during exercises.

Lastly, the motion helps you squeeze your muscles even more during each repetition, resulting in greater muscle gains. Overall, they help to target multiple major muscle groups, activating more muscles than traditional exercises and helping you reach your goals faster.

How to Do It?

  • Begin the exercise by positioning yourself facing the opposite way of the weight stack and taking a neutral grip on a rope attachment.
  • Take the initial tension of the cable and allow your elbows to be pulled up until they are inline with your shoulders.
  • From here, extend your elbows full and contract your triceps.
  • Slowly return your elbows back to a flexed position.
  • Repeat for the desired reps.

6. Cable V-Bar Tricep Pushdowns

Cable V-Bar Tricep Pushdowns are an effective science-based workout program to help build muscle mass in the triceps. This exercise can be done with a cable machine, making it great for those who prefer to work out at the gym.

It is an excellent choice for muscle-building exercises because it effectively isolates the triceps.

A Cable V-Bar Tricep Pushdowns is one of the best exercises for gaining muscle mass. This high-intensity movement not only strengthens the core but has also been scientifically proven to improve functional capacity in the lower back, which helps stimulate growth in the targeted area.

How to Do It?

  • The exercise begins with you positioned in front of a cable machine with a v-bar attached at the highest setting.
  • Take an overhand grip of both sides of the v-bar and bring your elbows underneath your shoulders, tight to your body.
  • From here, extend your elbows fully and contract your triceps hard.
  • Return back to the starting position before repeating again.

The Bottom-Line

The cable triceps kickback, cable v-bar tricep pushdowns, and overhead tricep extensions are all excellent tricep exercises to help build muscle mass. Each exercise effectively isolates multiple muscles while engaging other muscles to provide maximum stimulation during each movement. Additionally, these exercises increase postural stability and help improve joint mobility and strength.

You can easily do these exercises at home with minimal equipment, requiring little time to complete them. By incorporating these exercises into your weekly workouts, you can experience quicker gains in muscle mass with fewer potential injuries. This makes them great choices for those looking to build tricep muscle fast and safely along with the other body areas.

So, give them a try – you won't be disappointed! Good luck on your fitness journey!

Reading List

Article Sources

  • Alves, Daniel, et al. “Effect of Shoulder Position on Triceps Brachii Heads Activity in Dumbbell Elbow Extension Exercises.” The Journal of Sports Medicine and Physical Fitness, vol. 58, no. 9, Sept. 2018, pp. 1247–52. PubMed,
  • Benedetti, Maria Grazia, et al. “The Effectiveness of Physical Exercise on Bone Density in Osteoporotic Patients.” BioMed Research International, vol. 2018, Dec. 2018, p. 4840531. PubMed Central,
  • Escamilla, Rafael F., et al. “Core Muscle Activation During Swiss Ball and Traditional Abdominal Exercises.” Journal of Orthopaedic & Sports Physical Therapy, vol. 40, no. 5, May 2010, pp. 265–76. (Atypon),

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Daniel Murphy

Daniel Murphy is a fitness enthusiast who has been exploring the fitness world for many years and is combining his passion for writing to create well-researched, engaging, and unique content

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