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Triceps


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Best Tricep Exercise  

35 members have voted

  1. 1. Best Tricep Exercise

    • Dips
      9
    • Lying Tricep Extensions (skullcrushers)
      6
    • Tricep Pushdown
      8
    • Overhead Cable Extensions
      1
    • Overhead Dumbbell Extensions
      0
    • Close Grip Bench Press
      11
    • Kickbacks
      0


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definately dips, when at the top of your dip movement really extend your arms and raise yourself as much as possible and concentrate on your tricep throughout the movement, mind body connection really works.

If you can do more than 6-8 reps without any weight then add weight until you fail in this rep range.

I am 102 kgs and am only back in the gym 2 months after a 7 month layoff from a back injury so i dont need any weight at this stage to fail at 6 initital reps, but man my triceps are fried when im done.

If your intensity is high and your eating and resting is adequate you should notice a big difference to tricep size within the first 3-6 weeks.

The fact is that triceps get worked on shoulder presses and bench press movements, so i finish my workouts with dips and im done.

Reps and set range 2x6-8

Dips are hardcore and require alot of self discipline to constantly use on a regular basis, they are also great for adding mass to the chest and shoulders and should be a part of any serious bodybuilders routine.

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For tris, I think its good to do one compound exercise then finish yourself off with one or two isolate exercises (with at least one isolate being an overhead motion such as skullcrusher or rope extension).

If I had to do only one exercise it would be dips or close grip chest.

Follow links below for further info on each exercise, you'll note only close grip chest and dips have been categorised as compound exercises.

Compound:

Close Grip Bench Press

http://www.exrx.net/WeightExercises/Tri ... Press.html

Dips

http://www.exrx.net/WeightExercises/Tri ... riDip.html

Isolated:

Lying Tricep Extensions (skullcrushers)

http://www.exrx.net/WeightExercises/Tri ... ExtSC.html

Tricep Pushdown

http://www.exrx.net/WeightExercises/Tri ... hdown.html

Overhead Cable Extensions

http://www.exrx.net/WeightExercises/Tri ... riExt.html

Overhead Dumbbell Extensions

http://www.exrx.net/WeightExercises/Tri ... riExt.html

Kickbacks

http://www.exrx.net/WeightExercises/Tri ... kback.html

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For tris, I think its good to do one compound exercise then finish yourself off with one or two isolate exercises (with at least one isolate being an overhead motion such as skullcrusher or rope extension).

If I had to do only one exercise it would be dips or close grip chest.

Follow links below for further info on each exercise, you'll note only close grip chest and dips have been categorised as compound exercises.

Compound:

Close Grip Bench Press

http://www.exrx.net/WeightExercises/Tri ... Press.html

Dips

http://www.exrx.net/WeightExercises/Tri ... riDip.html

Isolated:

Lying Tricep Extensions (skullcrushers)

http://www.exrx.net/WeightExercises/Tri ... ExtSC.html

Tricep Pushdown

http://www.exrx.net/WeightExercises/Tri ... hdown.html

Overhead Cable Extensions

http://www.exrx.net/WeightExercises/Tri ... riExt.html

Overhead Dumbbell Extensions

http://www.exrx.net/WeightExercises/Tri ... riExt.html

Kickbacks

http://www.exrx.net/WeightExercises/Tri ... kback.html

Yeah, if i feel i have enough left in the tank to blast out an exhaust set of Tricep pushdowns in the rep range of 10-12 when finished dips then ill go for it, it depends on the day how i feel, if i feel my triceps have had enough to stimulate growth, then im done as overtraining can lead to zero growth, very rarely do i finish a chest, shoulder and tricep day with an exhaust set of tricep pushdowns as my intensity during all movements is extremely high, but if i have a flat workout (which is very rare) ill do it.

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Interseting tip on dips...they can hurt your teeth.

I have to have a root canal on Wednesday, and discovered during my first set of dips that they can put pressure on your molars, thus causing the roots of said molars to pulsate and hurt like buggery.

YOU HAVE BEEN WARNED!

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I have had a root canal and to be honest if your tooth is that far gone that you need a root canal, then anything hurts, pushing yourself when training intensely you clench your teeth or breath heavily, or both, and becasue the nerve is so exposed it can be very painful, i know i have experienced it, but once the nerves were extracted (through a root canal)

training was back to normal.

Hope you have a good dentist, mine was a butcher, lol

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you are lucky, i was awake through the entire procedure, it took 2 visits, each 1 was an hour session of pure hell, he gave me more shots to numb the pain but nothing seemed to work, so he just butchered on whle i was sqeezing the hell outa the chair rests, visualzing how much pain i put myself through during workout sessions actually helped me get through it, i kept telling myself "this is a piece of cake compared to the pain i deliberatley put myself through in the gym, this guy butchering me dosnt know what pain is, id like to see him do a few sets of heavy squats"

Anyway it hepled me get through it.

Needless to say i have changed my dentist !!

Hope it all goes well on wed.

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I can't decide between close grip bench press or dips, they're both really good for your tris..

Close grip benches are good but it is proven that any movement that requires you to move your body through space has a greater impact on strength which eventually leads to more muscle mass, providing proper intake of calories and rest etc.

Squats, deadlifts, pullups,dips, even hand stand pushups, are all movements that require you to move your body through space and are compound movements that require extreme effort to execute therefore sending a serious message to your body to grow.

Alot of trainees avoid these movements because of their difficulty, but these are proven mass builders and all the big guys use them (with the exeption of handstand pushups)

If you are not using these basic compound movements as the foundation

of your routine, you are missing out on some serious muscle growth.

Close grip benches are a great movment and have their part in a routine but i personally find they are better as a finishing exercise after frying your tris with some dips, weighted if necessary to fail in the 6-8 range.

Just give dips a go, train with maximum intensity, eat enough extra quality calories to grow, make sure you get plenty of rest and your strength and mass will increase.

If your interested let me know and ill post my push day routine,that consists of basic compound movements.

Its simple, but it works.

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