Just curious what your favorite tricep routine is?

[Johnnny]

Mine is done on back day so that I'm not over working my triceps on chest or shoulder day.


Here is my favorite tricep routine:

3 sets of close-grip flat bench press
set 1: xlbs for 3-5 reps
set 2: xlbs for 6-8 reps
set 3: xlbs for 8-10 reps

3 sets of flat bench skull crusher tricep extensions (with the 45lb bar)
set 1: xlbs for 3-5 reps
set 2: xlbs for 6-8 reps
set 3: xlbs for 8-10 reps

3 sets of tricep cable pushdowns with a straight bar
set 1: xlbs for 3-5 reps
set 2: xlbs for 6-8 reps
set 3: xlbs for 8-10 reps



Favorite alternate tricep routine:


3 sets of incline close-grip bench press
set 1: xlbs for 3-5 reps
set 2: xlbs for 6-8 reps
set 3: xlbs for 8-10 reps


3 sets of decline dumbbell extensions & opening your arms like rope pushdowns
set 1: xlbs for 3-5 reps
set 2: xlbs for 6-8 reps
set 3: xlbs for 8-10 reps


3 sets of one arm reverse grip tricep pushdowns
set 1: xlbs for 3-5 reps
set 2: xlbs for 6-8 reps
set 3: xlbs for 8-10 reps



I do no more than 3 exercises totaling 9 sets for triceps.


Does anyone just do extensions & cables? Or just dumbbell extensions?

 

[cjrmack]

I have found the best exercise for my triceps is a dip, either regular or bench.

 

[Johnnny]

cjrmack

Triceps are very good, they would be my 2nd tricep exercise.

& I would usually use the dip machine that has compeletly straight handle bars to isolate the triceps better.

 

[Johnnny]

Meant "tricep dips are very good"

 

[Mudge]

2 sets of CG benches, 2 sets of incline bench EZ extentions or skullcrushers, 1 set rope pressdowns, ATM that is what I do.

 

[Johnnny]

Mudge

So you only do 5 sets for triceps?

Do you think 9 sets total, 3 exercises 3 sets each is too much for tri's?

Basically do you think the routine I mentioned is too much for tri's?

 

[Premiere]

i do ... flat CG bench ... skull crushers ... one arm tircep extensions all 2-3 sets of 4-6

 

[ihateschoolmt]

i do 4 sets of skull crushers 4 sets of close grip benchs and 4 sets of pushdowns

 

[Johnnny]

I see we are all following pretty well much the same tricep routines.

 

[pumpthatiron]

i do like 12-15 sets

 

[SJ69]

When I'm not going heavy I use this one, it's INTENSE
Tri-Sets of Triceps
Skull Crushers - about 6 reps to failure, immediately follow using same bar
Close Grips to failure (It will seem light at first) immediately get up and do
Push Downs - maybe 6-10 reps to failure, maybe a couple forced reps

Do 3 sets of this tri-set for a total of 9 sets and triceps are done in less than 15 minutes. I usually do this following my chest routine.

 

[Johnnny]

sjr69

When I'm not going heavy I use this one, it's INTENSE
Tri-Sets of Triceps
Skull Crushers - about 6 reps to failure, immediately follow using same bar
Close Grips to failure (It will seem light at first) immediately get up and do
Push Downs - maybe 6-10 reps to failure, maybe a couple forced reps

Do 3 sets of this tri-set for a total of 9 sets and triceps are done in less than 15 minutes. I usually do this following my chest routine.

Yeah 9 sets is exactly what I do, 3 exercises 3 sets each.

Triceps take no more than 15-20mins with me as well.

pumpthatiron

i do like 12-15 sets

That's a bit much IMO for triceps.

My chest workout is only 12 sets & my back is 18-20 sets.

You don't want to overtrain your triceps as they need to be recovered for Chest day & later in the week shoulder day.

 

[Mortality]

CG bench 4 x 6-8
skullcrusher 4 x 6-8
cable pushdown (straight bar) 2 x 10-15
triceps dips 2 x failure

 

[Mudge]

Mudge

So you only do 5 sets for triceps?

Do you think 9 sets total, 3 exercises 3 sets each is too much for tri's?

Well I used to really like volume, but the harder I train, and the heavier weights I move, it seems not only do I need less but I lose strength if I go high volume, and this is ON gear. So by listening to people who move a lot of weight, and in part my own experience, this is what I've come to conclusion wise and honestly volume may drop a little more as time goes on. I'm still willing to modify my routine and likely will soon. I'd like to start competing (PL) and my routine would have to change in part to do so in a more competitive fashion.

I'm only doing 5 sets for chest, sometimes 6, so for triceps what I'm doing as is already looks strange.

 

[Johnnny]

Mudge

Well I used to really like volume, but the harder I train, and the heavier weights I move, it seems not only do I need less but I lose strength if I go high volume, and this is ON gear. So by listening to people who move a lot of weight, and in part my own experience, this is what I've come to conclusion wise and honestly volume may drop a little more as time goes on. I'm still willing to modify my routine and likely will soon. I'd like to start competing (PL) and my routine would have to change in part to do so in a more competitive fashion.

I'm only doing 5 sets for chest, sometimes 6, so for triceps what I'm doing as is already looks strange.

So do you think my 3 exercises 9 sets total for triceps is overtraining especially for a natural training person?

 

[CowPimp]

During my power week I do 3 sets of CG bench press and 3 sets of incline CG bench press. I really like that workout. I just enjoy pressing movements in general.

 

[Johnnny]

CowPimp

I like both flat & incline close-grip bench press for tri's, but I usually only do one in a workout & then work on extensions & pushdowns.

But it's pretty interesting to see we all do the same tricep exercises in one routine or another.

 

[MTN WARRIOR]

I do:

Triceps (2 lite warm up sets)
Cable pressdowns (overhand) 3 sets 12,10,8
2-arm overhead extension 3 sets of 10,8,6
Lying french press (head bangers) 3 sets 10,8,8
1-arm reverse grip pulldowns 3 sets 15,12,10

 

[Mudge]

So do you think my 3 exercises 9 sets total for triceps is overtraining especially for a natural training person?

If it isn't broken, dont fix it.

 

[Tha Don]

CG Bench
Lying Tricep Extentions / Skull Crushers
Tricep Pushdowns (flat bar)

thats the best routine i have found, hits all areas of the tris hard

 

[Johnnny]

Mudge

If it isn't broken, dont fix it

That's the thing, I'm not sure if it is broken.

I'm just wondering if I should decrease it by 1 set per exercise totaling 8 sets for 3 exercises?

Thanks

 

[Uzi9]

This is what I do direct for my triceps

1 set of close grip bench press to faliure 8-12 reps thats it. (although this isnt an isolation exercise I call it direct because I feel it more on my triceps then any other bodypart while doing that exercise)

Indirect I do 1-2 sets of bench presses and 1-2 sets of shoulder presses as part of chest and shoulder training

I train each body part after having 3-4 rest days.

And my arms are my best body part next to chest.

 

[Johnnny]

UZi9

This is what I do direct for my triceps

1 set of close grip bench press to faliure 8-12 reps thats it. (although this isnt an isolation exercise I call it direct because I feel it more on my triceps then any other bodypart while doing that exercise)

Indirect I do 1-2 sets of bench presses and 1-2 sets of shoulder presses as part of chest and shoulder training

I train each body part after having 3-4 rest days.

And my arms are my best body part next to chest.

Pretty simple & to the point.

Although some here may argue with you that you that close-grip does not work the triceps that much & that it's more of a chest exercise.

But I agree with you, I feel close-grip bench either flat or incline mostly in my triceps, a bit in my shoulders & middle chest area but mostly in my triceps I feel my triceps exploding the weight back up more than anything else.

& I think that so far most of the ppl that responded here would agree with you as they do some sort of close-grip bench press on tricep day as a mass & strength builder for triceps.