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best excercise for mass for triceps
- Thread starter rolinhgh
- Start date
louden_swain
New member
The best exercises are:
Close Grip Bench Presses
Parallel Dips
Lying Tricep Extensions (Skull Crushers)
Close Grip Bench Presses
Parallel Dips
Lying Tricep Extensions (Skull Crushers)
The way I see it, you should have one isolation movement in your tricep routine because the long head runs across two joints, the shoulder and the elbow. What this means is that, during a press or a dip, the long head will shorten at the elbow, but at the same time lengthen at the shoulder. So for mass, I say include a tricep extension. I prefer overhead db extensions, since the long head is put in the stretched position. For the remaining two heads, I say either close grips or dips.
JDarty6173
New member
My #1 Pick would have to be JM Presses
SeekerOfKnowledge
New member
JM Presses? And PL style. What do the abbreviations mean
J.M. Blakely is a Power Lifter who started a move called the JM Press.
http://www.joeskopec.com/joeskopecjm.mpg
PL is just powerlifting. Powerlfiters bench with different form. We move the bar primarily with our triceps, as our goal is not to isolate the chest. You can double whammy this tricep bench by doing it close grip...hits 'em even harder.
edgecrusher
New member
1) Close grip bench
2) decline extension
3) Seated half press in rack
2) decline extension
3) Seated half press in rack
Intenceman
New member
The fiunction of the tricep is to extend the arm- obviously, so any exercise that accomplishes this is good, but I have found that for me, Dips, Dip machines, Close Grip bench presses and pushdowns work them the best. I never got anything out skullcrushers, but when I sarted supersetting pushdowns and dips or close grip benches, they finally started developing in proportion with my biceps.
N
nclifter6feet6
Guest
i would say behined the neck one dumbell french press with two hands. i use the 120-130's for 8 reps. i am very suprised no one have mentioned it. it is the ultimate excersise in my opinion!!
Intenceman
New member
Oh yeah forgot to mention that Dips and pushdowns are good because there is resistance in the fullly contracted position.
MrRTTB
New member
This is how I train mine, every other week I like to change the program.
I always walk to the gym, so some type of warmup and some streching before would be good. It also reduces the risk getting hurt during your workout.
Also remember to strech your triceps in between every set.
Week 1:
A: Narrow Bench press - very strict and I always try not to work with the chest/shoulders 2 warkups, then 3 worksets 6-8
B: Scull crucher, 2 sets. I can't do this excersise to heavy, I like to do reps from 6-10 reps or else I will work to much with other parts of the body like shoulders.
C: Triceps pushdown, 2 sets, 6 reps.
D: 1 set overhead press(cant remember the exact name) with DB.
Total of 8 sets(10 with warmup). Sometimes I do less.
Week 2
A: Weighted Dips - 2 warmupsets, 3 worksets, 6-8reps each
B: Seated French press 2 sets - 6 set each
C. Triceps pushdown 2 sets - 6 sets each
D: OH press with DB 1 set - 8 reps
Every now and then I change reps to 8-12.
Remember to EAT BIG as soon as possible after your workout, food and diet = most important key to bigger muscles.
I always walk to the gym, so some type of warmup and some streching before would be good. It also reduces the risk getting hurt during your workout.
Also remember to strech your triceps in between every set.
Week 1:
A: Narrow Bench press - very strict and I always try not to work with the chest/shoulders 2 warkups, then 3 worksets 6-8
B: Scull crucher, 2 sets. I can't do this excersise to heavy, I like to do reps from 6-10 reps or else I will work to much with other parts of the body like shoulders.
C: Triceps pushdown, 2 sets, 6 reps.
D: 1 set overhead press(cant remember the exact name) with DB.
Total of 8 sets(10 with warmup). Sometimes I do less.
Week 2
A: Weighted Dips - 2 warmupsets, 3 worksets, 6-8reps each
B: Seated French press 2 sets - 6 set each
C. Triceps pushdown 2 sets - 6 sets each
D: OH press with DB 1 set - 8 reps
Every now and then I change reps to 8-12.
Remember to EAT BIG as soon as possible after your workout, food and diet = most important key to bigger muscles.
I have been hitting the incline tate presses and the lying dbell tricep extensions lately...and my triceps are growing...
B True
B True
Legion Kreinak
New member
I prefer the closegrip bench press (5x5), along with 2x8 of extensions and kickbacks. But, that's just me...
Texas Ranger
New member
Overhead Dumbell Extensions, Weighted Dips, and Heavy Pushdowns!!! They ROCK!!!!
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