What's Your Tricep Routine??? Most Effective Excercises?

[Woollster00]

Hey guys was just wondering what exercises you incorporate into your own workouts and which ones you believe promote the most growth I personally am a big fan Off Skullcrushers Dips and behind the head Dumbell standing or sitting are the 3 i use in most workouts and then i alternate 1 or 2 other excercises like concentrated tricep kickbacks with the rope or dumbells.


Your thoughts?

[gearbox]

seated dips also. I feel seated puts more emphasis on just the tris. I load up the weight, strap in, and do some reps.

[DanB]

CGBP or floorpress on occasion is what brought my arms on more then anything else when I added it in after taking advise from somebody here

[600@50]

http://train.elitefts.com/exercises-...part/jm-press/

Take a look at the JM press. The link goes to a video on elitefts. This will really hit your tris just don't get carried away with weight. Keep good form.

[vonner]

try to hit at least 8 reps, never less for tri's

[600@50]

try to hit at least 8 reps, never less for tri's

Why?

[Far from massive]

Standing overhead triceps extensions with the double ended rope handle where you stand with your torso at a 45 degree angle ( or as much as is required to keep from being pulled backward due to the wieght) with your rear foot against the machine upper arms somewhat parrelell to the floor and the cable in the top postion with the cable coming over your head.

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

I find that this variation hits both heads of the tricep a whole lot more and seem to build more of a base than other varients which mainly work the peak.

Of course what is really important IMHO with this and other muscle groups is to do many different exersizes to hit the muscle from every angle. I usually start with standing with a few light sets on the seated tricep machine with high reps to get good blood flow. Then pushdowns facing the machine ( cable machine) then do some skull crushers. Then the first mentioned Standing overhead triceps extensions. If I am still have anything left I will do another set of pushdowns facing the machine with a wieght light enough to crank out about 25 reps to build detail and burn it in.

[Popeye's]

1 - CLOSE GRIP BENCH PRESS
2 - SKULLCRUSHERS
Don't waste your time with cable machines, go with barbell and dumbbells! U could also do dips with some weight!

[JayBee]

Close grip bench, skull crushers, & my personal fav, v-bar press downs

[Renesis]

Close grip, skull crushes, weighted FULL RANGE DIPS, and press downs. I will throw in cable extensions for tri's at the end to just burn them out and go as heavy as possible.

[Trying-Hard]

Close grip, skull crushes, weighted FULL RANGE DIPS, and press downs. I will throw in cable extensions for tri's at the end to just burn them out and go as heavy as possible.

^^^ This!

Stick to the compound movements if you want your tris to grow. Also, if your triceps are lacking, try hitting tris on thier own day versus doing chest and tris. This will give you more focus on emphasis oin them versus just topping them off after a chest workout.

Compounds first, then move on to cables for isolation and burn out. This is what I have done and it has worked well for me. GL.