What are some good mass exercises for the triceps. The only one I have trouble with is the lying tricep extension with barball. I have trouble with heavy wt and trying to get enough reps. Also how many tricep exercises do all of you do if your working your triceps once a week?
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tricep mass exercises
- Thread starter fieldmedic
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The top 3 for pure mass are:
-CG bench press
-dips
-incline overhead extensions (I feel these are superior to regular lying ext, but that is not set in stone for everyone)
I work tris once per week and hit them with no more than 5-6 total sets.
-CG bench press
-dips
-incline overhead extensions (I feel these are superior to regular lying ext, but that is not set in stone for everyone)
I work tris once per week and hit them with no more than 5-6 total sets.
I do CG, and overhead extensions with heavy weight, 6 sets a week, but my tri's never get anywhere.
It may be because my arms are so damn long. The again, look at mudge with his 39 inch cannons.
It may be because my arms are so damn long. The again, look at mudge with his 39 inch cannons.
wow, I've never done Incline overhead extensions before - sound like they would be GREAT for a change and also seems like be inclined would make the weights feel heavier - hmmmm GREAT next workout I'm gonna try them.
I love close grip press down - doing till failure - then recursively doing lighter weights till failure - until 20lbs.. even kills me. this seems like it workin (FOR ME anyway!)
I love close grip press down - doing till failure - then recursively doing lighter weights till failure - until 20lbs.. even kills me. this seems like it workin (FOR ME anyway!)
You can emulate the incline extention by angling your arms back, although its still not quite the same. I like them a bit, but I would prefer not to go down all the way for the sake of my elbows.
One more who has never found CGs or overhead extensions effective, though incline extensions would definitely work better. I like lying extensions on a flat or decline bench, overhead cable extensions, and bench dips instead of regular dips.
TCD said:
Yes, those are excellent too
I actually have a new method for doing these that I started using after I stopped working out with a partner. I once got stuck in the bottom position on these so I became fearful of doing these to total failure (which is how I train).So, what I do now is brace my back on a flat bench, almost like I am about to do a cross-bench dumbell pullover, but without leaning so far back (my hips stay much closer to the floor). I use a dumbell for these...up to 150 lbs...and go until I reach concentric failure. If I get stuck I just drop the dumbell a couple of inches to the floor.
A big plus to doing it this way is you can easily contol the angle of your upper body and easily leverage 1-2 extra reps by leaning back during the eccentric motion and then sitting more upright just as you begin to explode out of the bottom.
I've always liked the good old CG bench press. I just started doing dips, but I enjoyed those a lot too. Unfortunately, I can't speak for the effects on mass gain just yet.
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I tried that today actually, and I wasn't satisfied with the ROM I got. My hands start quite a bit above my chest because of the size of the DBs so I don't end up going very far until the end of the movement. Same thing happens when I hold them like a DB press, but I need a DB tricep exercise.gopro said:
SB -- You can't find something to do dips on? I have recently started doing dips, and although I haven't seen any massive gains in terms of size, I really like them.
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Honestly, I don't think I can do dips. 
I hate doing those stupid ones with one chair behind me because I just feel stupid.
I hate doing those stupid ones with one chair behind me because I just feel stupid.
skulls
close grip bench
WIEGHTED DIPS
extentions or pushdowns
close grip bench
WIEGHTED DIPS
extentions or pushdowns
All I know is I got to max weights on the pulley rack with most conventional triceps exercises and wanted to get more strength going. So I tried something new and it just about felt like someone hammered my tricepts and they ached for days with only half the weight.
Try putting a rope attachment on a mid pulley. Stand facing away from the weights. Grasp the rope behind you over your shoulders and down toward your upper back with the elbows straight up vertical and triceps maximally compressed. Then slowly lift straight overhead keeping tri's absolutely vertical. This angle will murder the tri's since it's just about a perfect isolation movement. This was the only way I could get a lot of feeling directly in the trics and it hurts unreal good. It got me growing again to the point where I was uncomfortable due to too much pressure and a pump and perpetual soreness. Had to lay off it for a while and drop the weights down since it felt like I was too strong in triceps relative to biceps and was getting relatively over developed.
Try it you will like it
OD
Try putting a rope attachment on a mid pulley. Stand facing away from the weights. Grasp the rope behind you over your shoulders and down toward your upper back with the elbows straight up vertical and triceps maximally compressed. Then slowly lift straight overhead keeping tri's absolutely vertical. This angle will murder the tri's since it's just about a perfect isolation movement. This was the only way I could get a lot of feeling directly in the trics and it hurts unreal good. It got me growing again to the point where I was uncomfortable due to too much pressure and a pump and perpetual soreness. Had to lay off it for a while and drop the weights down since it felt like I was too strong in triceps relative to biceps and was getting relatively over developed.
Try it you will like it
OD
The rope and mid-pulley exercise just mentioned is better than almost all the others just as he's saying. After you try it and feel the difference, it becomes obvious that most of the popular triceps exercises aren't as good.
Variations:
-Standing
-Sitting, back braced against against a scott bench
-Lying back on an incline bench
Do these properly and almost all the others become secondary. I like the supersetted lying and standing skull crusher idea as well. Supersetting either of those with the above rope move would be interesting. Bench dips or CG would be good for the lateral and medial heads.
Variations:
-Standing
-Sitting, back braced against against a scott bench
-Lying back on an incline bench
Do these properly and almost all the others become secondary. I like the supersetted lying and standing skull crusher idea as well. Supersetting either of those with the above rope move would be interesting. Bench dips or CG would be good for the lateral and medial heads.
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PreMier said:Not really.. The HUGE guy at my gym that I stole the idea from could be though
So funny that you say that...as every new gym that I go to and do tricep extensions in, the way you and I do them...I all of a sudden see a half dozen other guys doing them that way!
Johnnny
Banned Member
Nobody has answered the question on how you can do skull crushers on a smith machine?
I'd like to hear the logic behind it as the smith machine locks you in & takes away the control of the weight from your triceps.
I'd like to hear the logic behind it as the smith machine locks you in & takes away the control of the weight from your triceps.
Johnnny said:
Your triceps still have to move the weight, as elbow extension is a function performed by the triceps. Your triceps still do work, but that doesn't mean I like the idea. I hate smitch machines. Smitch machines for skullcrushers is just ludicrous. I don't see the benefit.
Smith machine's a little rigid and could also cause wrist problems. On the other hand it might be superior for really hitting the tri's since you don't have to worry about balance or going to failure without a spotter.
Johnnny
Banned Member
dbolman
The balancing part also aids in muscle & strength growth.
I sometimes use the Smith Machine for close-grip bench press but I use the heavy smith machine & not the smith machine where you can lift the bar up with one finger.
The balancing part also aids in muscle & strength growth.
I sometimes use the Smith Machine for close-grip bench press but I use the heavy smith machine & not the smith machine where you can lift the bar up with one finger.
