Components Of A Tricep Workout?

[Incognegro]

Read the article that was on here recently regarding triceps.

So what should a tri workout consist of?

Basically movements that hit all 3 areas of that muscle right?

So I've gathered:

pressdowns
close grip bench press

My question is what else?

Thoughts on tricep sessions appreciated.


J

 

[aceshigh]

skull crushes

 

[aceshigh]

french press,,,,,,,,,,,,,,,,,,,,,,,,,,,,,, dips

 

[BritChick]

My favourites for training tris are narrow grip bench, skull crushers, pressdowns, weighted bench dips and kickbacks.

 

[devildog88]

My favourites for training tris are narrow grip bench, skull crushers, pressdowns, weighted bench dips and kickbacks.

For some reason narrow grip bench hurts my shoulders. I like to do skull crushers and reverse grip pull-downs.

 

[garethhe]

just how narrow is a narrow grip bench press supposed to be? what i've been doing is holding the bar such that when i extend both thumbs, they meet.

 

[BritChick]

just how narrow is a narrow grip bench press supposed to be? what i've been doing is holding the bar such that when i extend both thumbs, they meet.

I space my grip a bit wider than that, about 3 inches inbetween the extended thumbs so about 6 or 7 inches apart total.

 

[GFR]

For some reason narrow grip bench hurts my shoulders. I like to do skull crushers and reverse grip pull-downs.

I use an ez curl bar for them....it takes some stress off the shoulders and wrists.

 

[Deeznuts]

I do overhead tricep extensions on an incline. Being at that angle really allows you to get full range of motion and hit both heads of the tricep.

 

[Seanp156]

dips/weighted dips, and/or bench dips.

 

[CowPimp]

All tricep movements hit all 3 heads of the tricep. Elbow extension is performed by all 3 heads in conjunction. Overhead movements give you a little extra stretch in the long head, but whether or not that leads to superior development in that head is debatable. Believe me, we have debated.

 

[BulkMeUp]

Believe me, we have debated.

And i have witnessed said debate

 

[TheCurse]

All tricep movements hit all 3 heads of the tricep. Elbow extension is performed by all 3 heads in conjunction. Overhead movements give you a little extra stretch in the long head, but whether or not that leads to superior development in that head is debatable. Believe me, we have debated.

dont make me come in here...

j/k cowpimp, i think we have good civil debates. most of the time at least

but to add to the thread, my favorite tricep exercise lately is dumbell 'skullcrushers' performed on a decline bench with a few plates under the feet end to make it even more declined. gets close to the action of a pressdown but with freeweights.

 

[CowPimp]

I really like some of the popular powerlifting tricep movements like tate presses and JM presses. The good ol' overhead DB extension is another one I like if I do isolation movements. However, I have also heard some good things about decline skullcrushers like TheCurse was speaking of, although I admit I have never really done them myself.

 

[Incognegro]

Hmm, could you outline tate and jm presses?

cool, everyting mentioned is what I already know thanks to reading this site.

Such a valuable resource this site is!


J

 

[min0 lee]

For some reason narrow grip bench hurts my shoulders. I like to do skull crushers and reverse grip pull-downs.

They don't look like much but they kick ass!

 

[CowPimp]

Hmm, could you outline tate and jm presses?

cool, everyting mentioned is what I already know thanks to reading this site.

Such a valuable resource this site is!


J

I believe somewhere on http://www.joeskopec.com/ there is a video of JM presses. It is kind of like a hybrid skullcrusher/press.

Here's a Tate press:
http://www.weightliftingdiscussion.com/tatetri.html

 

[Incognegro]

Thanks guys

 

[The13ig13adWolf]

kickbacks are a waste of time IMO. the other suggestions are solid. skull crushers are my favorite by far. better on a decline.

 

[BigDyl]

Close Grip bench does not work for me. I press it up, stop half way up, then do the second part of the movement with my tricepts. It is not smooth at all.


I like skull crushers, and behind the neck dumbell press. Although behind the neck dumbell press hurts my shoulders when i get over like 105's.

 

[Squaggleboggin]

Reverse thumbless bottom benches. Use a supine grip, don't use your thumbs to hold the bar, and start each and every rep at the bottom with zero momentum from the bar.

 

[CowPimp]

Reverse thumbless bottom benches. Use a supine grip, don't use your thumbs to hold the bar, and start each and every rep at the bottom with zero momentum from the bar.

I don't really see the point in a suicide grip (Thumbless). It seems to add to much possibility of injury with no real benefit...

 

[DOMS]

Close Grip bench does not work for me. I press it up, stop half way up, then do the second part of the movement with my tricepts. It is not smooth at all.

Two tips for doing the CG Press:

1) Place you hands exactly shoulder width apart. Doing it narrower than that just makes it unweidly to press with no benefit. Going wider recruits the delts more.

2) I find that it hits my delts more if, as I press upwards, I also move the bar towards my feet. The bar starts at the lower edge of my pecs and ends up out over the upper abs. The lateral movement shouldn't be more than five inches or so.

CGs allow you to use more weight than any other triceps exercises.

 

[Mudge]

I use a suicide grip for my CG benches, and I use the pinky on the ring grip (power CG grip) because I'm tall and thats a good width for me. Or alternately, I used to use forefinger on the beginning of the knurling on the bar. Suicide grip is not neccessary and I no longer use it for normal benching, but for some reason I prefer it on CG presses.

If I feel like doing something more, I will add in overhead dumbell presses (2 arms, 1 bell) or maybe rope pressdowns/extentions.

For close grip benches I do not feel that you have to go all the way down, stopping 2-3" off the chest is fine. I go low on the chest doing these, basically to my upper gut. Otherwise the elbow strain is non-sensible.

 

[Hlanderr]

probably because of it being a compound movement, right?

what do you say to this..... i do arms on a separate day, which was friday.... sunday i do chest.... just two days later after working on my triceps...

is it too much of a compound exercise to do the CG press to follow it up with a chest day two days later?

apologies for changing the topic a bit...

 

[Mudge]

Some may say yes, some may say no. I have done arms on a seperate day but dont any longer, and yes CG benches will hit my chest to some degree. To help lessen this, dont go all the way down.

 

[Hlanderr]

word..... sounds good
i did them yesterday (reverse grip CG) and i kept on trying to feel if my chest was being worked.... of course, i couldnt tell aha
i only do maybe 3 sets of these though (maybe 4 including a small warmup cause its an awkward grip to me, at least so far...)

ill keep that in mind though to stay a few inches (ill try 3) above the chest
thanks

 

[Seanp156]

I use a suicide grip for my CG benches, and I use the pinky on the ring grip (power CG grip) because I'm tall and thats a good width for me.

Wow, that's weird how much different people can be.. pinky at the ring is normal/somewhat wide for me.

my CG is index finger right at the rough section of the grip next to the smooth part, if that makes sense....

 

[Mudge]

my CG is index finger right at the rough section of the grip next to the smooth part, if that makes sense....

That is the knurling of the bar (rough part). The widest legal grip in powerlifting is forefinger at the ring, so going pinky at the ring is considered a narrow/close grip, its called a power close grip.

 

[Biggzy]

Hey incognegro, what part of FL are you in? and what gym do you go to?