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Lord_Suston
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Close-grip and then Seated overhead with one dumbell, these put some freaky size and strength on my tris, to the point I close-gripped 225 for 27 reps last year on a bet.... Sloppy form but impresive none the less....
Poll: Best Tricep Workout?
- Thread starter Legion Kreinak
- Start date
barbell265
New member
I liked skull crushers until I went over 165 and my arms started to sound like a ratchet. My favorite is now the "JM Press", a modified close grip. This exercise will give you the most incredible pumps! One of my bro's told me after doing 4 sets of JM's that I really looked bigger, SWEET!
To do a JM start out like a close grip bring the weight down to your chest, pause for a two count, move the weight up @6" then push up & back towards the uprights. When you get prepped to do your second rep you will have to move the bar foreward at least 5" to your starting position or you did it wrong. Read Monster Muscle the Magazine July issue I believe. There are some exercises listed in there for bi's & tri's some I had never heard of before, excellent!!
To do a JM start out like a close grip bring the weight down to your chest, pause for a two count, move the weight up @6" then push up & back towards the uprights. When you get prepped to do your second rep you will have to move the bar foreward at least 5" to your starting position or you did it wrong. Read Monster Muscle the Magazine July issue I believe. There are some exercises listed in there for bi's & tri's some I had never heard of before, excellent!!
wildonsquats
New member
I agree, heavy skulls put tremendous stress on the elbows. However I love them so much that I just put them near the end of my workout, and now I do them on a decline bench in order to put even more stress on the tris (I feel more stretch in them at the bottom of the movement on the decline bench). Doing them at the end with lighter weight gives me an incredible pump, so much so that I cant even feel the burn anymore and basically its whether not the muscle can move the weight and not stopping cause of the burn.
Juice Moose
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Skull crushers, and french presses, but after many years of heavy work, my elbows sound like rice crispies when I bend them.
DownUnder23
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i like dips! my elbows craackle and pop also!
erickthegreat11
New member
Overhead db ext. No question for me. Lately the weight has gotten heavy enough (for me) that it hurts my shoulders. I've done BB skull crushers and hated them for the same reasons everyone gave. I may try going to dumbell skull crushers though.
louden_swain
New member
Close grip bench presses and lying tricep extensions built my triceps.
Lying overhead bb french press on an incline bench, i think it beats skull crushers cause you work the long head in full stretch and keep constant tension because of the angle. Also i feel it beats the 1 arm overhead extensions
Doesn't do much for the lateral head but sure puts some freaky beef on the back of your arms, i think that heavy weighted dips and close grip presses build the lateral head
Doesn't do much for the lateral head but sure puts some freaky beef on the back of your arms, i think that heavy weighted dips and close grip presses build the lateral head
A good tricep routine should be made up by the following exercises:
- a pushing exercise
- an overhead exercise
- a skull crusher exercise
- a finishing movement
Ok, mix and match your routine:
1. PUSHING EXERCISE:
- weighted dip OR
- close grip bench press OR
- JM press
- board press
2. OVERHEAD (let's really focus on that long head)
- heavy dumbell overhead extension incline bench (lord suston) OR
- EZ barbell overhead extension on incline bench
FORGET about the 1 arm dumbell overhead extension, the weight is too light compared to the other overhead exercises and it needs a lot of control
3. SKULL CRUSHER (on a decline bench!)
- barbell skull crusher
- barbell skull crusher supersetted with close grip presses using the same weight
- 1 arm dumbell skull crusher (the amount of weight you can use is much bigger than the 1 arm overhead extension and it has better focus on the working muscle than the barbell)
4. FINISHING MOVEMENT
- pushdown (v-grip, straight bar or reverse grip, overhead or Y-rope) OR
- kickback (cable or dumbell) OR
- slow dips between benches
- pushups
Can't go really wrong if you do them 4 exercises for 3 sets, give yourself time to get stronger in certain exercises so do not randomly change the routine every workout (hailed by some as the joe weifer Muscle confusion principle muhahaha) but rather stick to the routine for 3 workouts than change the exercise in category 4 than another 2 workouts and change category 3 another 1 workout and change category 2, and finally change category 1 , this will mean:
category:
4 changed 4th workout, used = 3
3 changed 8th workout, used = 7
2 changed 11th workout, used = 10
1 changed 12th workout, used = 11
as you can see the exercise in category 1 and 2 change far less frequent than category 4 , but 1 and 2 are your bread and butter exercises that you really need to learn and get stronger while 4 are various finishing exercises to kill any musclecells that you didn't kill with 1 and 2
- a pushing exercise
- an overhead exercise
- a skull crusher exercise
- a finishing movement
Ok, mix and match your routine:
1. PUSHING EXERCISE:
- weighted dip OR
- close grip bench press OR
- JM press
- board press
2. OVERHEAD (let's really focus on that long head)
- heavy dumbell overhead extension incline bench (lord suston) OR
- EZ barbell overhead extension on incline bench
FORGET about the 1 arm dumbell overhead extension, the weight is too light compared to the other overhead exercises and it needs a lot of control
3. SKULL CRUSHER (on a decline bench!)
- barbell skull crusher
- barbell skull crusher supersetted with close grip presses using the same weight
- 1 arm dumbell skull crusher (the amount of weight you can use is much bigger than the 1 arm overhead extension and it has better focus on the working muscle than the barbell)
4. FINISHING MOVEMENT
- pushdown (v-grip, straight bar or reverse grip, overhead or Y-rope) OR
- kickback (cable or dumbell) OR
- slow dips between benches
- pushups
Can't go really wrong if you do them 4 exercises for 3 sets, give yourself time to get stronger in certain exercises so do not randomly change the routine every workout (hailed by some as the joe weifer Muscle confusion principle muhahaha) but rather stick to the routine for 3 workouts than change the exercise in category 4 than another 2 workouts and change category 3 another 1 workout and change category 2, and finally change category 1 , this will mean:
category:
4 changed 4th workout, used = 3
3 changed 8th workout, used = 7
2 changed 11th workout, used = 10
1 changed 12th workout, used = 11
as you can see the exercise in category 1 and 2 change far less frequent than category 4 , but 1 and 2 are your bread and butter exercises that you really need to learn and get stronger while 4 are various finishing exercises to kill any musclecells that you didn't kill with 1 and 2
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