What do you do for triceps?

[ninesecz]

Mine ae growing and becoming more defined but i feel like a lot of the exercises are hitting the muscle in the exact same way..

Here is what I do now.

4 sets of BW Dips 18/16/16/failure
3 sets of close grip bench 185/10 225/6 225/6
cable pushdowns 70/15 75/12 80/8


Then depending on how i feel, I will do bench dipd with a couple plates on my stomach for a good finishing set.

What are you guys doing for triceps?

[Matt]

Mix it up lol, i change my routine every 6 weeks..

Weighted Dips
Cp bench press
Seated dips Weighted
Skull crushers
Cable pushdowns

Man theres dozens more, but you need to change it up...

[Darksyde]

i never do pressdowns

always skullcrushers, usually db
behind the head dumbell press/behind head seated cambered bar extension
weighted dips

[mike500]

i always do skullcrushers ie lying triceps extension,i mix it up but always do this exercise because it hits the long head for full development and is a complete isolation exercise weighted dips are good also hope this helps

[Juturna]

^ Agree with above - I like hitting skull crushers but after each set I rep about 10 times in bench format, same close grip.

[PC650]

close grip 4 sets 225/8-10, 225/8-10, 225/8-10, 245/6-8
weighted dip machine 3 sets 365/10-12, 405/8-10, 425/8-10
skull crushers or push downs(i switch everyweek)

[kickinit]

Skull crushers
Push downs
1 arm rev pull downs
pull overs
lots-o-dips, switch between weighted and BW
close grip bench
1 arm behind the neck presses

I always change it up......... Well week to week.

[ninesecz]

You know what, I have not done skulls in a long long time, think those might be the key to stimulate some growth to that long head! Thanks everyone going to exchange the skulls for cable pushdowns for a few weeks. do not really need a toning/shaping exercise right now anyway. that will give me a madd and strength exercise for all three head and should work good at building some size to my horshoes

[jbm]

Mine ae growing and becoming more defined but i feel like a lot of the exercises are hitting the muscle in the exact same way..

Here is what I do now.

4 sets of BW Dips 18/16/16/failure
3 sets of close grip bench 185/10 225/6 225/6
cable pushdowns 70/15 75/12 80/8


Then depending on how i feel, I will do bench dipd with a couple plates on my stomach for a good finishing set.

What are you guys doing for triceps?

same only my reps are a little bit higher.

[Alphatier]

Here's what I do at the moment:

Reverse-Grip Dips 3 Sets all to failure
Close-Grip Smith Press 6x185/6x185/10x160
Skull Crushers 12x80/10x80 then drop-set to 10x60

I like to switch it up here and there. Mostly I switch things up when I plateau.

[Gaspari1255]

Reverse Grip bench press will give you a pump like no other.

[eatrainrest]

skull crushers and overhead DB built my tris up tremendously.. then i got tendonitis from using to low of reps

[kaptainkeezy04]

skull crushers and close grip bench press are my main exercises.

[Aizen Sosuke]

There isn't a way to isolate any particular head of the triceps, however you could involve one more than the others with some particular exercise. For strenght and size nothing beats skullcrusher or close grip bench. I alternate them every week. They hit the long head on the sweet spot. Then I throw in rope pushdowns or cable kickback for the lateral head. As far as the medial goes either reverse grip dumbell skullcrusher(I love this one) or reverse grip one arm pushdowns. Arms are my favorite workout, I could get too creative.

[Tjohn6231]

You know what, I have not done skulls in a long long time, think those might be the key to stimulate some growth to that long head! Thanks everyone going to exchange the skulls for cable pushdowns for a few weeks. do not really need a toning/shaping exercise right now anyway. that will give me a madd and strength exercise for all three head and should work good at building some size to my horshoes

I love em.

[xlxBigSexyxlx]

DB Skull Crushers FTW!
Dips
V-Bar Pressdowns

Here and there throw some close grip bench in there

[swol_je]

Straight bar skull crushers
over head db extensions
push downs (rope)
dips

If you have been doing skull crushers with a EZ curl bar, switch to a straight bar. It has been shown to stimulate more muscle fibers then the EZ curl.

[POPS]

Straight bar skull crushers
over head db extensions
push downs (rope)
dips

If you have been doing skull crushers with a EZ curl bar, switch to a straight bar. It has been shown to stimulate more muscle fibers then the EZ curl.

I used to do the same, with straight bar that is until my left elbow started to hurt like hell. I dropped the weight in half and did 12 real slow reps. I even changed it up and used db for this, not the same but worked ok.

Lately, Ive been doing pushdowns with the rope for 3 sets and then finishing with kickbacks. It burns like hell without any pain!

[ranging1]

3 sets close grip bench press
2-3 sets of skull crushers

i always found chest and shoulder workouts stimulated my tris pretty well, so dont really feel the need to do alot of tricep work

[terraj]

I can't say enough about reverse grip bench.

I do it on the smith because I train alone.

[stevey_6t9]

JM presses baby.