Gain tricep mass

In general, you must first build triceps mass before you can refine it. If one of your primary training goals is to add mass to your triceps, it's a good idea to train them first in your workout. When you train them after chest or shoulders, you've already partially exhausted them, so you aren't able to target them as effectively for mass building.Training triceps before biceps or back can prove to be more effective.

Close-grip bench press. The close grip bench press is one of the best mass builders, as it allows you to use a decent amount of weight and target the triceps at the same time. Form is crucial.Often, people let their elbows travel out way too far. This can cause injury and reduces the effectiveness of the exercise.Instead, keep your elbows in close to the body to keep most of the stress on the triceps. When you bring the bar down, don't bounce it off your chest. Press the bar up with a controlled but explosive movement. At the top, hold the peak contraction, forcing your triceps to contract.When you go too heavy with the weight, you tend to recruit chest and shoulders and reduce the amount of work your triceps do.

Triceps press-down.

This is an excellent warm-up exercise to pump blood into the triceps.Its better to Keep your weight moderate and your reps high.

EZ-bar triceps extension.This exercise is also a capable mass builder. My preferred method is to perform them leaning against an incline bench set at 10 to 15 degrees below vertical. Sit against the seat, then scoot up so that the bar can extend over the top of the bench. Lower the bar until your elbows are bent to about 90 degrees, or until you feel a good stretch in the triceps. It's important to include at least one overhead movement when you work triceps, because this allows for a greater triceps stretch than other positions.

Dip. This is a good triceps mass builder and finishing movement, but dips can be a little tough on the shoulders if you have rotator cuff problems. Focus on using your triceps in this exercise.Keep control and avoid using momentum. Lower yourself slowly, and feel the stretch in your triceps. Press back up and contract your triceps without locking out your elbows.You won't be able to perform as many reps with this technique, but you'll build your triceps much more effectively.