triceps training

[kachok]

i am doing triceps today alone, what exercises would you recommend

 

[JOKER47]

Skull-crushers, close grip press and some sort of dip. (Preferably parallel) Those are my favorites.


.02,
Joker

 

[b fold the truth]

Tons of stuff...

Try doing the WSB exercises sometime..for variation
Lying Dbell Tric exts
7 sets of 8 reps, 10 sec rest between sets

Tate Presses (elbows out dbell exts on an incline bench)
5 sets of 8

I love both of them...as well as 3 board presses.

B True

 

[gymtime]

Just to add to what's already been said:

- Cable press downs, one arm or two, regular or reverse grip
- Overhead extensions, dbs or bar

 

[Vortexx]

I like to focus on the big Three triceps exercises ,

pick one as the first exercise and devote 8 workouts to really make progress in strength for that particular exercise while keeping the other to up to par.

Big 3 (at least what i think):

- weighted dips
- pushdowns
- GIANT SET: skull crusher ----> california press ----> close grip bp

The last exercise is really a beefpacker: do your lying skull crushers with the big bar for 5-8 reps to failure, immediately follow up with cali presses using the same bar/weight, when u cant' complete another rep flare out your arms and start doing medium grip benchpresses until you cant lift the weight from your chest

For those who don't know what cali presses are:
it's a cross between skull crushers (eccentric phase) and close grip benchpressing (contracting phase)
- lower the bar like in skull crushers, but not to the head but to UPPER chest
- press it like in close grip bp
When u cant press cali's from the upper chest, move the bar to the lower chest , flare out the arms and do regular close grip benchpresses.


Now pour the big 3 in a nice routine:
---------------------------------------------------------------------------------
training : 1-4
focus : WEIGHTED DIP

5 * 5 weighted dip (lower weight to complete same reps)
3 * 8 GIANT sets skull crush/cali presses/close grip benchpress
3 * 8 pushdown

2 * 10 one-arm lying dumbell french press
2 * 10 one-arm dumbell overhead extension

finishing, pick one of the following
2 * 10 - dumbell or cable kickbacks
- reverse grip pushdown
- weighted dips between benches
- two-arms overhead dumbell or cable extension

-------------------------------------------------------------------------------
training : 4-8 (now we expand our strentgh by upping reps)
focus : WEIGHTED DIP

5 * 8 weighted dip (lower weight to complete same reps)
3 * 10 GIANT sets skull crush/cali presses/close grip benchpress
3 * 10 pushdown

2 * 12 one-arm lying dumbell french press
2 * 12 one-arm dumbell overhead extension

finishing, pick one of the following
2 * 12 - dumbell or cable kickbacks
- reverse grip pushdown
- weighted dips between benches
- two-arms overhead dumbell or cable extension

--------------------------------------------------------------------------------
NOW LETS PICK ANOTHER EXERCISE WHILE MAINTAINING STRENGTH IN OUR WEIGHTED DIPS
--------------------------------------------------------------------------------
training : 1-4
focus : PUSHDOWNS

5 * 5 pushdown
3 * 8 weighted dip (lower weight to complete same reps)
3 * 8 GIANT sets skull crush/cali presses/close grip benchpress

2 * 10 one-arm lying dumbell french press
2 * 10 one-arm dumbell overhead extension

finishing, pick one of the following
2 * 10 - dumbell or cable kickbacks
- reverse grip pushdown
- weighted dips between benches
- two-arms overhead dumbell or cable extension

-------------------------------------------------------------------------------
training : 4-8
focus : PUSHDOWNS

5 * 8 pushdown
3 * 10 weighted dip (lower weight to complete same reps)
3 * 10 GIANT sets skull crush/cali presses/close grip benchpress

2 * 12 one-arm lying dumbell french press
2 * 12 one-arm dumbell overhead extension

finishing, pick one of the following
2 * 12 - dumbell or cable kickbacks
- reverse grip pushdown
- weighted dips between benches
- two-arms overhead dumbell or cable extension
---------------------------------------------------------------------------------
NOW ROTATE YET ANOTHER TIME:
---------------------------------------------------------------------------------
training : 1-4
focus : GIANT SET SKULL/CALI/CLOSE GRIP BP

5 * 5 GIANT sets skull crush/cali presses/close grip benchpress
3 * 8 pushdown
3 * 8 weighted dip (lower weight to complete same reps)

2 * 10 one-arm lying dumbell french press
2 * 10 one-arm dumbell overhead extension

finishing, pick one of the following
2 * 10 - dumbell or cable kickbacks
- reverse grip pushdown
- weighted dips between benches
- two-arms overhead dumbell or cable extension

-------------------------------------------------------------------------------
training : 4-8
focus : PUSHDOWNS

5 * 8 GIANT sets skull crush/cali presses/close grip benchpress
3 * 10 weighted dip (lower weight to complete same reps)
3 * 10 pushdown

2 * 12 one-arm lying dumbell french press
2 * 12 one-arm dumbell overhead extension

finishing, pick one of the following
2 * 12 - dumbell or cable kickbacks
- reverse grip pushdown
- weighted dips between benches
- two-arms overhead dumbell or cable extension

START ALL OVER AGAIN ;-)

 

[b fold the truth]

I gather that a cali press is much like a JM Press?

B True

 

[MidwestJ]

Looks to me as if it is b fold.

Do skullcrushers and lying dumbell extensions. DO THEM. THEY WORK LIKE NO OTHER.