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  1. #1
    IronReload04's Avatar
    IronReload04 is offline "Rancid Protein Powder Mastermind Technician"
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    Which excercise for best tri developement?

    which is better for overall tricept developement? Is close grip benchpress or skull crushers better for growin the tris?

  2. #2
    MMC78's Avatar
    MMC78 is offline Senior Member
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    Depends. I like heavy pressdowns and overhead (french) presses. Close grip involves too much chest for me, and skulls put too much stress on my elbows.

  3. #3
    Aboot's Avatar
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    You're going to get fifty different answers, but mine would be weighted dips. If I had to choose between close grip benches and skull crushers, close grip.

  4. #4
    AandF6969's Avatar
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    Variety is the best exercise

  5. #5
    BDTR's Avatar
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    Weighted dips and close grips are all i do.

  6. #6
    se11 is offline Associate Member
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    There's alot of different tricep exercises but alot involve the same type of thing. Example:
    Lying French Presses(Skullcrushers) are a different variaton of an Overhead French Press. The same goes for Rope Presses and Bar Presses. I'm not sure but Dips and Benchs can also both be related in the way that they can both be used to work the chest.

    I think it's best to pick one form of french press(skullcrusher, seated, standing), rope or bar pressdowns and I would have to say Dips or Benches, but if you don't want either of those try Kickbacks till failure. My tri's are the biggest muscle on my arm, and I have found tri's easier than biceps or delts.

  7. #7
    LM1332 Guest
    What does your routine looks like

    Quote Originally Posted by se11
    There's alot of different tricep exercises but alot involve the same type of thing. Example:
    Lying French Presses(Skullcrushers) are a different variaton of an Overhead French Press. The same goes for Rope Presses and Bar Presses. I'm not sure but Dips and Benchs can also both be related in the way that they can both be used to work the chest.

    I think it's best to pick one form of french press(skullcrusher, seated, standing), rope or bar pressdowns and I would have to say Dips or Benches, but if you don't want either of those try Kickbacks till failure. My tri's are the biggest muscle on my arm, and I have found tri's easier than biceps or delts.

  8. #8
    Kreatine_Kid's Avatar
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    The one for me is this. Ive only started this routine for a few weeks, but I always get the ache on for a day or two after.

    I start with dedicated tricep pull downs with an angled bar, do about 10 reps. Then once thats done dive straight on the dip bars for another ten.

    Do this for 4 sets

    After the third set you can really feel the burn in the Tri's. On the forth, if you dont finish on the Tri pulldowns, say your three short, add an extra three dips.

    Killer

  9. #9
    DARKSEID's Avatar
    DARKSEID is offline Senior Member
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    heavy close grips, skulls, and dips.

  10. #10
    cpt steele's Avatar
    cpt steele is offline Anabolic Member
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    weighted dips.......

  11. #11
    singern's Avatar
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    Quote Originally Posted by AandF6969
    Variety is the best exercise
    Agreed

  12. #12
    Spoon's Avatar
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    two each his own, what works for someone might not for you. experimentation is the key. but i like closegrips and pressdowns

  13. #13
    IronReload04's Avatar
    IronReload04 is offline "Rancid Protein Powder Mastermind Technician"
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    MY current tri routine is this.


    Skulls-2 sets ez bar

    cable press downs- 2 sets straight bar

    cable over head extensions-2 sets rope

    definately works great for me. but this new program i am doing has close grips before skulls. thanks for all the replies.

    What are your thoughts on doing this

    skulls 2 sets

    close grips 2 sets

    cable press downs or over head cable extension-2 sets

  14. #14
    SwoleCat is offline AR Hall of Fame
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    For mass:

    1) flat close-grip bench presses. No bent wrists, elbows, bouncing,etc. This movement does not hurt, but the inability to perform this correctly leads many away from it.

    2) Decline skull-crushers. You can rock really far back on these, and burn the entire three heads from "head to toe".

    ~SC~

  15. #15
    IronReload04's Avatar
    IronReload04 is offline "Rancid Protein Powder Mastermind Technician"
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    So would you definately put the close grips before skulls?

    The decline skulls sounds like its good stuff.

  16. #16
    IrISShEagles is offline Junior Member
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    Swolecat is the man I have to admit he knows all

  17. #17
    Heeman is offline New Member
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    flat close grip bench presses are really good i get great results from them

  18. #18
    SwoleCat is offline AR Hall of Fame
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    Quote Originally Posted by IrISShEagles
    Swolecat is the man I have to admit he knows all
    Thanks bro. I don't know "all", but I don't speak on a subject unless I am extremely confident in it. Both from research and real world application.

    ~SC~

  19. #19
    se11 is offline Associate Member
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    Quote Originally Posted by LM1332
    What does your routine looks like
    Well I usually like to do

    Rope Pressdowns 4 sets, 8 reps
    Skull Cruchers 3-4 sets, 8 reps
    Kickbacks 3 sets, to failure

    But any form of pressdown and french press will be good. And on Chest days I do Bench Presses and Chest Dips.

  20. #20
    nsa
    nsa is offline King of Supplements
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    You might want to put tri's in at the end of either chest workout or delts workout, If you do chest one day, tri's another day and delts another day, you will be training your tri's 3 times a week. Thats never good.

  21. #21
    se11 is offline Associate Member
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    Quote Originally Posted by nsa
    You might want to put tri's in at the end of either chest workout or delts workout, If you do chest one day, tri's another day and delts another day, you will be training your tri's 3 times a week. Thats never good.
    I thought it was better because then you can give each muscle it's own day and you can hit all parts of the muscle with full strength

  22. #22
    nsa
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    I understand that reasoning, but your not giving your triceps enough time to recover. 3 times a week is too much.

  23. #23
    SwoleCat is offline AR Hall of Fame
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    Quote Originally Posted by nsa
    I understand that reasoning, but your not giving your triceps enough time to recover. 3 times a week is too much.
    Way too much.

    ~SC~

  24. #24
    doby48's Avatar
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    I do tris just after Chest. The tricep exercise that really works well for me is Single Arm Dumbbell Ext.

  25. #25
    IronReload04's Avatar
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    For me, it seems that when i do chest it totally fries my tris. BUt when i do tries after delts, they are about 100 percent strength.

  26. #26
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    Quote Originally Posted by SwoleCat
    Way too much.

    ~SC~
    what do you think about training tris twice a week.

    once for chest, your not really training them but you are using them.
    and once after delts, really training them with skull crushers and weighted dips?

  27. #27
    DBarcelo's Avatar
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    I prefer skull crushers.

  28. #28
    test is best's Avatar
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    all I do is 4 sets of decline skull crushers,and my tris are good to go
    4 hard work sets

  29. #29
    GRUBAŠ is offline New Member
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    Its not that complicated at all.All you have to know is basic anatomy.I have a 20" arms naturally.I am 182 cm and 107 kgs.I know you dont believe me.Working out is just term for two basic funktions of the muscle streching and shortening the muscle(aka squezing).So the best exercises for triceps would be the ones who gave you the most strech and the most shortening effect.In my opinion that are behind the neck rope extension with proper form(i mean strech it to behind where youre own body blocks you ,youre own biceps) and the best squeze is when the arms are as far behind youre body as possible in standing position.If you read this reply carefully you can have big arms in 3-4 months.Thank you.

  30. #30
    Blown_SC is offline Retired Vet
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    I prefer skull crushers, and close-grip flat bench, w/ excellent form...

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