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Best Tricep Exercise

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nzafi

New member
I was wondering which exercise you use to gain mass on your tricep. I have been having difficulty doing this. I think most people prefer weighted dips.
 
There isn't a best, but the move that has helped ME ths most is close grip bench. Especially heavy 4 or 5 board presses, or floor presses with chains. JM Presses hit 'em hard too.
 
dont remember what it is called, but i do something similar to jm press....except......i kept my elbows stationary and lower the weight behind my head, and the raise the weight up til my arms are straight, but still keeping my elbows stationary and pointed away from my head......those good?they seem to work for me
 
Those are like French presses. JM Presses give me more carry over to bench strength because they are in the bench plane. I imagine both are great for the tris. :)
 
I love Tate presses. There's just so many different ways that you can do them, i.e., lying to the chest, lying behind the head, standing behind the neck, standing to the chest, etc.
...chad...
 
spatts said:
There isn't a best, but the move that has helped ME ths most is close grip bench. Especially heavy 4 or 5 board presses, or floor presses with chains. JM Presses hit 'em hard too.
Click to expand...


Ditto on the CGBP's. Last summer when I was on GH, I was ripping out #315 for sets of 6 @ 195 lbs. 5"9". I don't do "elbows out" though, as I have seen some post here. I was always taught the opposite. Elbows in & tight.
 
nzafi said:
I was wondering which exercise you use to gain mass on your tricep. I have been having difficulty doing this. I think most people prefer weighted dips.
Click to expand...

truthfully- I noticed my tris developing more w/a heavier bench press... the isolation exercises gave me definition-- but not really size/ mass.
 
I used to believe in heavy dips and close grip presses, but right now my triceps are growing faster than ever. I'm doing alot of pressing movements for chest & shoulders, and doing a single triset for triceps each workout (after chest & shoulders). Using decline extentions, behind the head extentions with a bar, followed by a lighter set of decline extentions. After doing some research, this seemed like the best method and lifts for recruting the most fibers possible from my triceps. Hitting them 3 times a week with this. Occasionally throw in a heavy set of weighted dips or a high rep set of pushdowns.
 
Prime Rib said:
Skullcrushers got my Tri's strong as hell. I haven't found anything that gave me the same results. However if not done properly they can be murder on the elbow tendons. Be sure to keep STRICT form, do NOT bend your wrists, and keep the reps between 6-10. Heavy is good, but again lots of stress on the tendons.
Click to expand...

good point, Don't go heavy if you've never done them before and warm them up well.

After your joint and tendons get used to it then go heavy.
 
Skullcrushers got my Tri's strong as hell. I haven't found anything that gave me the same results. However if not done properly they can be murder on the elbow tendons. Be sure to keep STRICT form, do NOT bend your wrists, and keep the reps between 6-10. Heavy is good, but again lots of stress on the tendons.
 
Little Rage said:
close grip bench or behind-the-back dips w/a shit load of weight.
Click to expand...

The problem with dips between benches with plates on your lap is the problem of getting people to stack them on, and keep them from sliding off. I gave up on this over a year ago. Anything over 5 plates gets downright tricky.
 
stacking isn't too bad b/c at my gym they are rubber which have grooves (well whatever you want to call them) so they don't slide when stacked. only problem is when i got up to 6 it felt like forever for 2 people to get them off: even when they took 3 at a time.
 
i generally do dips the other way, not using to benches......havent doent them lately for several reasons
1)some asshole broke the weight dip belt
2)i have been feeling them to much in my chest and i dontknow why
3)at one point i had to go to physical therapy for my right shoulder, so if my shoulder starts hurting i try to shy away from anything that puts too much pressure on it
 
LR, with 6, turn the bench your ankles are on longways, so that one of the narrow ends is facing your body. Stack all six right together, and have two guys pick it up, one on each side and set the entire stack on your lap. When I get to where I could do over 15 reps with 6 I stopped doing this lift. It gets dangerous. I've had jackasses drop plates on me, it takes time to set up, sometimes you can't get people to help you unless their are a few guys who train seriously there. For me this doesn't work because I like to take short breaks between sets, and don't like to stop in the middle of a workout to round up help and set this stuff up. By now I would probably need 8 or 9 plates. Too much trouble.
 
Originally posted by BodyByFinaplix
LR, with 6, turn the bench your ankles are on longways, so that one of the narrow ends is facing your body. Stack all six right together, and have two guys pick it up, one on each side and set the entire stack on your lap. When I get to where I could do over 15 reps with 6 I stopped doing this lift. It gets dangerous. I've had jackasses drop plates on me, it takes time to set up, sometimes you can't get people to help you unless their are a few guys who train seriously there. For me this doesn't work because I like to take short breaks between sets, and don't like to stop in the middle of a workout to round up help and set this stuff up. By now I would probably need 8 or 9 plates. Too much trouble.
Click to expand...

yea had the same problems: people dropping weights on me and having to find a second person to help... pain in the ass.
 
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