New Tricep Excercise

**jc95605** · 07-01-2008, 06:19 PM

Since i got so much awesome input for my chest, i wanna ask about my triceps. So far i've been a fan of the tricep pulldowns, especially with the rope attachment. But i need to change it up now. I changed my chest workout and added the chest dips and i've been pumped up ever since. I'm looking to get the same feeling from my tri's now. Any ideas will be appreciated, thanks again guys.

**bmit** · 07-01-2008, 06:45 PM

close grip bench press. skullcrushers with dumbbells are a favorite and seated tricep pushdown machine. All excellent

**wilson9d** · 07-01-2008, 06:47 PM

palms in knuckle pushups. keep your elbows close to you body.

**teufelhundenjwa** · 07-01-2008, 06:52 PM

A few of my fav's...EZ Bar Skullz, EZ Bar Cable Push Downs, Seated DB Overhead Ext, Tricep Dips.

**jc95605** · 07-01-2008, 07:05 PM

Seems like skull crushers are the way to go. Anybody else? The more the better. Thanks guys.

**bmg** · 07-01-2008, 07:13 PM

skulls performed with an arch over chin is the baddest of all tricep exercises. also called JM presses.

there was a time when my bench was stuck at 425... i started these bastards and got a 25lbs jump within the first month of adding these. the simple thing about them that makes it work... maximum leverage. its a very strong position to be in and it allows you to apply maximum tension against your tri while isolating out the pecs enough to let the tricep fail. slightly lift your chin toward your sternum for additional leverage.

http://www.youtube.com/watch?v=ILXw-...eature=related

**CanthookitLs6** · 07-02-2008, 01:44 AM

Originally Posted by bmg

skulls performed with an arch over chin is the baddest of all tricep exercises. also called JM presses.

there was a time when my bench was stuck at 425... i started these bastards and got a 25lbs jump within the first month of adding these. the simple thing about them that makes it work... maximum leverage. its a very strong position to be in and it allows you to apply maximum tension against your tri while isolating out the pecs enough to let the tricep fail. slightly lift your chin toward your sternum for additional leverage.

http://www.youtube.com/watch?v=ILXw-...eature=related

Thanks man, I'm gonna have to try that one out.

**jc95605** · 07-02-2008, 08:14 PM

Thats looks awesome....I cant hardly wait to try that. So your saying it isolate the pecs out so it doesn't work them out at all? Its strictly a isolation excercise. I'm sry for asking a stupid question but i'll blame it towards ADD.

**413** · 07-02-2008, 08:26 PM

i would say that skulls on a slightly declined bench are even better. they're also a little more terrifying but you can handle that.

**bmg** · 07-02-2008, 08:35 PM

Originally Posted by jc95605

Thats looks awesome....I cant hardly wait to try that. So your saying it isolate the pecs out so it doesn't work them out at all? Its strictly a isolation excercise. I'm sry for asking a stupid question but i'll blame it towards ADD.

yeah, when your elbows are up that high and youre pushing them directly outward- you can only contract your very upper chest tightly, so the triceps will take most of the stress.

**jc95605** · 07-04-2008, 11:31 AM

Just wanted to thank you guys for your input. As you can see from my log I actually use your suggestions. I think I did the JM Press wrong tho. How far apart are your hands supposed to be on the bar? I used a straight curl bar for them. Thanks again for your help.

http://forums.steroid.com/showthread...43#post4063643

**bmg** · 07-06-2008, 10:22 PM

shoulder width or tad inside shoulder width.

what makes you think you did them wrong?

**jc95605** · 07-06-2008, 10:45 PM

I don't feel anything on my triceps. Actually today when i did them i put the curl bar up higher up, towards my face, and i started to feel a burn on the tricep. Maybe i just had to make some adjustments. When you bring the curl bar down where you have it?

**dwaynewade** · 07-07-2008, 10:34 AM

California Press....

skull crusher on the descend to neck move bar down to lower pecs and with elbows in press up and repeat

**BigEast** · 07-07-2008, 05:50 PM

Originally Posted by jc95605

Since i got so much awesome input for my chest, i wanna ask about my triceps. So far i've been a fan of the tricep pulldowns, especially with the rope attachment. But i need to change it up now. I changed my chest workout and added the chest dips and i've been pumped up ever since. I'm looking to get the same feeling from my tri's now. Any ideas will be appreciated, thanks again guys.

just did tricep preacher-pulldowns with the straight bar on the cable. i shoot for 20+ reps until failure as my last couple burnout sets. i turn the preacher stand around so your pulling down on the flat side. great burn cant cheat either

**bmg** · 07-09-2008, 03:42 PM

Originally Posted by jc95605

I don't feel anything on my triceps. Actually today when i did them i put the curl bar up higher up, towards my face, and i started to feel a burn on the tricep. Maybe i just had to make some adjustments. When you bring the curl bar down where you have it?

i drop the bar over my face

**Ronnie Rowland** · 07-09-2008, 08:32 PM

You should give leaning over head extensions with a cable a go. It will blast the long head (bulk of the tricep mass)!

**jc95605** · 07-09-2008, 09:39 PM

I just started dong skull crushers with a DB. Their not bad. Thanks for all the feedback. Please keep it coming, i like going to the gym and switching it up.

**jc95605** · 07-09-2008, 09:41 PM

Originally Posted by Ronnie Rowland

You should give leaning over head extensions with a cable a go. It will blast the long head (bulk of the tricep mass)!

You stand up against the side lean forward and push the straight bar forward. That what your talking about? And you say it does the overall bulk of the tricep huh. Sounds tempting.

**firmechicano831** · 07-09-2008, 10:25 PM

i'm going to try alot of these tomorrow.

**jc95605** · 07-10-2008, 01:27 AM

Lemme know how it works for you. Are you in the monterey area?

**gibferno** · 07-10-2008, 09:31 AM

I do my skulls on a decline bench. I keep my elbows as steady as possible, no back and forth movement. It has helped me tremendously in the 3 weeks that I've done it.

**jc95605** · 07-10-2008, 03:08 PM

Originally Posted by gibferno

I do my skulls on a decline bench. I keep my elbows as steady as possible, no back and forth movement. It has helped me tremendously in the 3 weeks that I've done it.

You use a barbell? Curl bar? Are your palms facing in up? I don't really like using the dumbell, i think it would be more effective with the BB.

**gibferno** · 07-10-2008, 03:20 PM

I use a bar similar to this one. http://sp1.yt-thm-a01.yimg.com/image/25/m1/1916161666
It has vertical handles.

**jc95605** · 07-10-2008, 03:33 PM

Originally Posted by gibferno

I use a bar similar to this one. http://sp1.yt-thm-a01.yimg.com/image/25/m1/1916161666
It has vertical handles.

Gotcha. I was supposed to go to the gym today but i got a tip that their doing the hydrotank bf test "today only." I've been wondering whats its been for awhile so i can't pass that up.

**gibferno** · 07-10-2008, 03:39 PM

awesome! Let us know how that goes.

**Darksyde** · 07-11-2008, 12:24 AM

anything with your upper arms perpendicular to your torso or stretched overhead. i like weighted dips, CGBP, db skullcrushers and overhead dumbell 2h presses.