What tricep exercises and ways of training them have you found worked the best for building your triceps? Which tricep exercises, if any, are staples of your workout?
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Tricep exercises
- Thread starter Doublebase
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Presses, presses and more presses.
Phineas
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Before I dropped isolation work I always found bench dips (the behind the back variation) put insane mas on my triceps more than anything else.
Nevertheless, now I'm happier with push press and corner press.
Nevertheless, now I'm happier with push press and corner press.
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close grip bench press and cable pushdown
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Skulls, french presses, DB extensions, pushdowns and reverse grip pushdowns.
Heavy skulls and french presses will put amazing mass on your tri's.
Heavy skulls and french presses will put amazing mass on your tri's.
jwalk127
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agreed..I always go with frenchies
supersets dropsets of first overhead tricep extensions then dips
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French press when I train heavy
cable pushdown or inclose bench press when I train medium
dumbbell kickbacks when I train light
I train heavy twice a month, medium and light once
Ideally i would do french press everytime but it's taxing on my elbows, adding the med/light exercises gives my elbows a break and the added variety is a bonus.
cable pushdown or inclose bench press when I train medium
dumbbell kickbacks when I train light
I train heavy twice a month, medium and light once
Ideally i would do french press everytime but it's taxing on my elbows, adding the med/light exercises gives my elbows a break and the added variety is a bonus.
NateJohnson3
Registered
close grip bench supersetted with skulls
Yeah I forgot about dips too. Dips/weighted dips are my favorite.
Phineas
Registered
The last two can be such awkward lifts. French not so much, but still odd for heavy lifting. I see so many people loading the bar and getting maybe 1/5 of the proper ROM. It looks ridiculous. Certain exercises, IMO, don't bode well with low rep ranges; they just become too awkward.
They always seem to irritate my elbow a little bit, even @ lower weights.
Phineas
Registered
Same.
And, aside from the fact that the triceps are actually being worked, I don't see any practicality to them at all in a program unless you're a very experienced lifter who's assessed his/her physique/performance and wants/needs extra triceps work.
Tricep staples
The staples of my tricep routine is:
Triceps Pressdown 1x6-10 reps
Tricep Dips 1x3-5 reps
Decline Lying Tricep Extension 1x4-8 reps
The first two exercises are always supersetted in either a pre-exhaustion or post-activation method to ensure maximum growth and stimulation. The last exercise is for pure punishment to really build the triceps with a heavy overload. Remember also concentrate on the negative, a slow negative will do wonders to build any bodypart if you are able to handle the pain and DOMS that comes with it. A rep cadence of a 2-4 sec positive, 1-2 second hold in the contracted position if there is resistance in the contracted position (like pressdowns) and a 3-6 second negative, just remember the slower the better. If you practice the slower negative you will get a fat loss benefit also because GH release is dependent on lactic acid build up and a slow negative will definetly give you that. If you are wondering yes I only do three total working sets for triceps, unlike most I use the Heavy Duty High Intensity Training system created by Mike Mentzer and it has worked better for me then any high-moderate volume routine I have ever used.
hope this helps
Daron
The Heavy Duty HITman
The staples of my tricep routine is:
Triceps Pressdown 1x6-10 reps
Tricep Dips 1x3-5 reps
Decline Lying Tricep Extension 1x4-8 reps
The first two exercises are always supersetted in either a pre-exhaustion or post-activation method to ensure maximum growth and stimulation. The last exercise is for pure punishment to really build the triceps with a heavy overload. Remember also concentrate on the negative, a slow negative will do wonders to build any bodypart if you are able to handle the pain and DOMS that comes with it. A rep cadence of a 2-4 sec positive, 1-2 second hold in the contracted position if there is resistance in the contracted position (like pressdowns) and a 3-6 second negative, just remember the slower the better. If you practice the slower negative you will get a fat loss benefit also because GH release is dependent on lactic acid build up and a slow negative will definetly give you that. If you are wondering yes I only do three total working sets for triceps, unlike most I use the Heavy Duty High Intensity Training system created by Mike Mentzer and it has worked better for me then any high-moderate volume routine I have ever used.
hope this helps
Daron
The Heavy Duty HITman
