favorite/best tricep exercises?

[JDid23]

i am currently doing a full body routine, and i directly hit my triceps 3 times a week... I do CGBP, Rope Pushdowns, and Skull Crushers with the EZ Bar.

CGBP is ok, but i have been disliking it more and more lately. I freaking hate rope pushdowns, but i love skull crushers.

What direct tricep exercises (not like regular bench, push press, stuff like that) do you guys like and think are the best for tricep growth? Tri Pushdowns are the only exercise i do with a machine besides my calves, and i really just dislike it.

Thanks

 

[ExtraMile]

My two favourites are heavy weighted dips in the 6-9 rep range and seated overhead dumbell extensions holding one dumbell with both hands on the underside of the plate.

I think you should just choose one main tri exercise or maybe two and get the most out of them you can. Imagine if you got from doing 8 bodyweight dips to doing 10 with a 45lb plate, what do you think your triceps will look like then?

 

[rikishi]

Heavy skull crushers with the bench press bar (not the ez curl bar).

 

[JDid23]

My two favourites are heavy weighted dips in the 6-9 rep range and seated overhead dumbell extensions holding one dumbell with both hands on the underside of the plate.

I think you should just choose one main tri exercise or maybe two and get the most out of them you can. Imagine if you got from doing 8 bodyweight dips to doing 10 with a 45lb plate, what do you think your triceps will look like then?

yeah man i love dips and was anticipating on doing them weighted, but they feel like absolute shit on my shoulder. I was thinking about doing some seated or standing OH extensions next workout actually.. i'll give them a shot instead of rope pushdowns.

Maybe i'll do skulls 2 times a week and CGBP 1 time a week if i don't like the extensions.

 

[shibs]

i love overhead DB ext. also tri pushdowns with the metal bar thingy.. idk what its called lol. but if dips give you trouble try sitting on a bench, put your feet on an excercise ball or another bench, and do dips off of those. they're a little easier on your shoulder for me anyways and you can sit plates on your lap if you need more resistance

 

[JDid23]

i love overhead DB ext. also tri pushdowns with the metal bar thingy.. idk what its called lol. but if dips give you trouble try sitting on a bench, put your feet on an excercise ball or another bench, and do dips off of those. they're a little easier on your shoulder for me anyways and you can sit plates on your lap if you need more resistance

i was thinking about doing these actually, but are they as effective as regular dips with the parallel bar?

 

[Tblock1]

Try db skullcrushers. I just started them and like them WAY better than barbell skullcrushers, your muscles have to stabilize the db's even more so it gives you an even better burn.

 

[JDid23]

Try db skullcrushers. I just started them and like them WAY better than barbell skullcrushers, your muscles have to stabilize the db's even more so it gives you an even better burn.

haha wow it's like everything you guys are saying is what is in the back of my mind!! I did these with my brother the other day after i hit my triceps hard and i felt these burn a bit even with 6 pound DBs haha. How much weight do you use? Just want an idea as i'll obv be using less

 

[Tblock1]

haha wow it's like everything you guys are saying is what is in the back of my mind!! I did these with my brother the other day after i hit my triceps hard and i felt these burn a bit even with 6 pound DBs haha. How much weight do you use? Just want an idea as i'll obv be using less

I got the 45's for 10 reps last time I did them, but I my workouts are all f'ed up because I haven't even done last weeks 3rd workout and I was going to do the 50's then

 

[ExtraMile]

if your still having pain in your shoulder then your obviously not healed...

 

[needtogetaas]

So no ones going to say tricep pushdowns? fuck that I will say it. I love them!!!

 

[kx250rider]

Speaking for myself, I have shoulder trouble and I have to be very careful with skull crushers or any movement that puts my upper arms straight up with any weight. So I use my high pulley for tri pushdowns, which works great for me. I also do prone tri extensions (called many different names); lying on stomach on flat bench, with dumbell. I also do weighted dips, but I seem to feel the burn better on the pulley pushdowns.

Charles

 

[Andalite]

For me, I like 2 exercises for triceps but since they're compound lifts they hit a lot of other muscles as well. But, they're more tricep dominant than most compounds:

1.) Weighted Dips

2.) Incline Close Grip Crazy Bell Bench Press (yes, what a mouthful, right? )

 

[musclemom]

A really controlled DB triceps kickback gives you a nice contraction and is easy on the shoulder.

 

[joe d]

reverse grip bench.

 

[musclemom]

reverse grip bench.

You know I've heard of that exercise a million years ago but I've forgotten about it, I might have to try it. I need a replacement for overhead DB triceps extensions because putting the weight over my head screws one of my ribs up and only my chiropractor can fix it. I can't do dips because of shoulder and elbow problems.

 

[joe d]

You know I've heard of that exercise a million years ago but I've forgotten about it, I might have to try it. I need a replacement for overhead DB triceps extensions because putting the weight over my head screws one of my ribs up and only my chiropractor can fix it. I can't do dips because of shoulder and elbow problems.

their a good alternative to dips

 

[JDid23]

reverse grip bench.

i am liking the look of this exercise very much and am going to give it a go soon.

does it hit your chest with a wider grip and tris with a closer grip like a regular BB bench or does it hit tris harder regardless? What is the main difference between a reverse grip and a regular grip

 

[needtogetaas]

A really controlled DB triceps kickback gives you a nice contraction and is easy on the shoulder.

Well at least it was a woman that said it lolol

 

[musclemom]

Well at least it was a woman that said it lolol

That's right Why do you think I mentioned it? I know big strong men with horseshoes chiseled out of their upper arms would never consider a wussy ass exercise like a kickback.

But if you've got fucked up shoulders you gotta do what you gotta do I mean, if you're going for pure power, one thing, but you wouldn't be too focused on isolation movements then, anyway. If you're going for definition, then there's nothing wrong with it IMO.

 

[ExtraMile]

That's right Why do you think I mentioned it? I know big strong men with horseshoes chiseled out of their upper arms would never consider a wussy ass exercise like a kickback.

But if you've got fucked up shoulders you gotta do what you gotta do I mean, if you're going for pure power, one thing, but you wouldn't be too focused on isolation movements then, anyway. If you're going for definition, then there's nothing wrong with it IMO.

why does that make a differance? definition comes from low BF not your choice of exercise...

personally if I had shoulder issues I would do pushdowns, overhead extensions and/or skullcrushers if they felt ok

they are all single joint movements that you can go relatively heavy on when compared to kickbacks...

 

[musclemom]

why does that make a differance? definition comes from low BF not your choice of exercise...

personally if I had shoulder issues I would do pushdowns, overhead extensions and/or skullcrushers if they felt ok

they are all single joint movements that you can go relatively heavy on when compared to kickbacks...

The original poster stated, from the beginning, they were interested in an isolation movement. And there are multiple reasons why someone would be interested in isolation movements. But you are right about BF being critical to definition.

However, a kickback is like any other isolation exercise, weight is relative. Form, control, contraction all factor into what kind of muscular activation you get

Frankly, as far as I'm considered, if an exercise is in my "bible" it's got value. My bible happens to be Frédéric Delavier's "Strength Training Anatomy."

 

[needtogetaas]

The original poster stated, from the beginning, they were interested in an isolation movement. And there are multiple reasons why someone would be interested in isolation movements. But you are right about BF being critical to definition.

However, a kickback is like any other isolation exercise, weight is relative. Form, control, contraction all factor into what kind of muscular activation you get

Frankly, as far as I'm considered, if an exercise is in my "bible" it's got value. My bible happens to be Frédéric Delavier's "Strength Training Anatomy."

The only way I would perform something called a "kick back" is if it meant me planting my ass in a chair with some beer and nuts. Then putting porn on slow mo.

 

[SouthernLord]

Lately I've been doing barbell skulls from the floor and I really like them. They are like deadlifting with your triceps. Start with the BB behind your head on the ground. Power the weight up and slowly lower. Let the weight deload for a moment between reps. Awesome exercise if your shoulders/elbows can take it.

 

[ExtraMile]

Lately I've been doing barbell skulls from the floor and I really like them. They are like deadlifting with your triceps. Start with the BB behind your head on the ground. Power the weight up and slowly lower. Let the weight deload for a moment between reps. Awesome exercise if your shoulders/elbows can take it.

do you mean skulls like this?:
YouTube - Max-OT Training Deadlift Lying Tricep Extensions160x6

 

[JDid23]

i am liking the look of reverse grip bench press very much and am going to give it a go soon.

does it hit your chest with a wider grip and tris with a closer grip like a regular BB bench or does it hit tris harder regardless? What is the main difference between a reverse grip and a regular grip

any input? thx

 

[SouthernLord]

The wide grip takes the stress off of your shoulder. It will still fry your triceps. This is one exercise I will actually recommend doing in the smith machine. Especially if you train alone.

 

[grubd]

Pushdowns are the favorites, but skull crushers and close grip are cool too