Best tricep exercise?

[Daran]

Hey guys, still quite a novice lifter but i'm gaining slowly but surely. (Hoping to accelerate that quite a bit now that diet is down pat.)

I honestly just do the pull downs and seated tricep dips to work the tri's, but I'm sure there is much more or better workouts I could be doing, does anyone have any suggestions?

Also, for the hell of it, this is my routine.

Monday:

Bench Press 5x5
Squats 5x5
Deadlifts 5x5

Tuesday:

Bicep Curls 5x5
Twenty One's 3x21
Preacher 3x5
Power Shrugs 5x10
Seated Rows (Not sure of the real name for this..) 3x10
Tricep Pulldown (with the cable.. you know, the machine) 5x10
Seated Tricep dips 3x10


Wednesday:

Incline Bench Press 5x5
Leg Press 5x5
Squats 3x5 (sometimes)
Calf machine..? 4x25
Shoulder Press 5x5
Front Raise 3x10
Side Raise? (Same concept as front raises, cept well, left and right.) 3x10 (or till failure)

Thursday:

Bicep Curls 5x5
Twenty One's 3x21
Preacher 3x5
Tricep Pulldown (with the cable.. you know, the machine) 5x10
Seated Tricep dips 3x10

Friday:

Bench Press 5x5
Squat 5x5
Deadlift 5x5

...and if I can muster it
Shoulder Press 5x5


Yeah, i'm expecting some critique..

 

[deathdroprob]

yep, for 1 not to offend but I find your routine a little weird, you should cut some out, theres way to much. As for triceps, I say BAr dips, Bench Dips as an overall Core Tri excersise. Then after 2 sets of those hit the cables and dumbells. Skullcrushers, Push downs Standing French presses, Coles grip Bench and Kick backs (Are very good so Ive heard, But I never use them)

 

[jon1320]

Yo bro, hows your recovery between your Thursday (bicep) and Friday (back,legs,pecs)
your routine looks INTENSE... from what I remember you're not on any aas right?
Your setup seems like i'd be hard to fully recover from the previous days tear.
Also, doing the three hard hitters in one day would WIPE me out... and I know for SURE I wouldn't be putting in 100% effort after 2 of your 3 5x5's groups.
I'd split it up a little... one big hitter a day and supplemental exercises of those groups same day.. just lighter weight more reps 2 sets or so.
And... well lets see here don't do chest and shoulders the same day, as the chest exercises train the tri's and shoulders.

Skull crushers are a great tri, same with close grip bench keeping arms glued to side.
kick backs are a nice supplemental, and dips on a bench are good (x25)

 

[jon1320]

oh bro, it seems like your not giving your triceps any time to breathe, thats why they aren't growin...

remember that working chest = some tricep workout as well (meaning that when you bench press, your triceps are working too)
so your whole plan involves triceps in some way or another EVERYDAY, which .... doesn't leave you any time to grow.
I'd say split it up dawg Do like

chest- legs
back - abs
tris - shoulders
legs
arms
off
off
repeat

there are SO many ways bro, just make sure you're getting ample recovery/rest time

map it out yourself
open Microsoft Excel
and make a few columns

brain storm what muscle is getting hit with what exercise
and map out what days u want off
and allow for ATLEAST a whole day to recover from each muscle group

 

[Daran]

oh bro, it seems like your not giving your triceps any time to breathe, thats why they aren't growin...

remember that working chest = some tricep workout as well (meaning that when you bench press, your triceps are working too)
so your whole plan involves triceps in some way or another EVERYDAY, which .... doesn't leave you any time to grow.
I'd say split it up dawg Do like

chest- legs
back - abs
tris - shoulders
legs
arms
off
off
repeat

there are SO many ways bro, just make sure you're getting ample recovery/rest time

map it out yourself
open Microsoft Excel
and make a few columns

brain storm what muscle is getting hit with what exercise
and map out what days u want off
and allow for ATLEAST a whole day to recover from each muscle group

Ah alright, yeah I forgot about the tri's being hit while benching.
I might just make it more of a once a week affair.
and nah, i'm not on any aas, i'm 17.

 

[sopac]

I'm a big fan of skull crushers, close grip bench, reverse bench....great tricep workouts

 

[the_alcatraz]

Well, if you want the best mass builders for tri-ceps, you gotta do the "french press" or skull crushers and the narrow grip bench press

 

[F117A Active Stealth]

Skull crushers are hard on your elbow ligaments.

Personally I like doing dips, but I weight 230lbs right now, the Original Poster might need to strap down some dumbells to his feet to get a decent workout.

 

[ceo]

Skull crushers are hard on your elbow ligaments.

Personally I like doing dips, but I weight 230lbs right now, the Original Poster might need to strap down some dumbells to his feet to get a decent workout.

gotta warm them up sufficiently. Also, use a weight you can do with good form in a higher rep range for these. And of course, stretch your tri's afterwards (preferably a weighted stretch).

 

[the_alcatraz]

dips are easy. I use 100 lbs dubbells and I weight around 210 lbs. They're just easy. French press, skulls and narrow grip benches are the way to get HUGE tris

 

[chris69]

I'm a big fan of skull crushers, close grip bench, reverse bench....great tricep workouts

Nothing like a skullcrusher/ and also lower it down far behind my head..Burns like a MATHA FUCKA !

 

[Acela]

Cgbp

 

[sopac]

Nothing like a skullcrusher/ and also lower it down far behind my head..Burns like a MATHA FUCKA !

Yeah bro those are my favorite, I love reverse bench too...

 

[kiosk]

Yeah bro those are my favorite, I love reverse bench too...

burn means sht....


dips...elbows tucked in

 

[sopac]

burn means sht....


dips...elbows tucked in

not a big dipper, you dont like reverse bench?

 

[BIGBUCK$]

skull crushers and close grip bench

 

[jumpmaster82]

skull crushers are the king of all tri exercises. And bro if yiur not on any aas your probly overtraining doing that workout.

 

[he-man]

patience

 

[jumpmaster82]

a great tri routine-
skull crushers, rope pulldowns, dips also hits lower chest hard0 close grip bench, kickbacks.
thats what i do and my tris are fucking huge!!

 

[Daran]

I've been doing the skullcrushers in addition to the pulldowns, working good.
Does anybody know the name of the exercise where you lift one heavy ass dumbell behind your head?

 

[HodgeMN]

Pulldowns and kickbacks have never done much for me. Favorites are weighted dips, close grip bench, and skullcrushers.

 

[tropo]

Ah alright, yeah I forgot about the tri's being hit while benching.
I might just make it more of a once a week affair.
and nah, i'm not on any anabolic androgenic steroids, i'm 17.

I've got 3 words to sum up your workout: overtraining, overtraining, overtraining.

You're pounding your shoulder girdle 5 times a week. It's brutal.

Forget worrying about tricep growth as that's the least of your worries, because right now you're setting yourself up for serious injury. You need to restructure your workout completely, and when someone mentions "overtraining", don't think that's a word only relevent to old people.

Having said that, it's pretty normal for indistructable 17 year olds to overtrain, and no matter what others say they usually don't listen anyway. I fcked up my body pretty badly from overtraining myself when I was 17, but that was when Arnold was still competing and there was no such word in the bodybuilding dictionary. Arnold's training programs back then recommended hitting each body part 3x a week.

 

[SouthernLord]

Not too much can beat heavy board presses for overloading your triceps. I also like the plate loaded hammer strength dip machine only as a second to weighted dips though. Skull Crusher wreck my elbows, but they do have there place. I think most would be better off ditching the SC for good ol fashioned heavy pressing(from all angles). Do you guys know what the hardest part about doing tricep kickbacks are? Telling everyone your gay. Kickbacks are for fags.

 

[Daran]

I've got 3 words to sum up your workout: overtraining, overtraining, overtraining.

You're pounding your shoulder girdle 5 times a week. It's brutal.

Forget worrying about tricep growth as that's the least of your worries, because right now you're setting yourself up for serious injury. You need to restructure your workout completely, and when someone mentions "overtraining", don't think that's a word only relevent to old people.

Having said that, it's pretty normal for indistructable 17 year olds to overtrain, and no matter what others say they usually don't listen anyway. I fcked up my body pretty badly from overtraining myself when I was 17, but that was when Arnold was still competing and there was no such word in the bodybuilding dictionary. Arnold's training programs back then recommended hitting each body part 3x a week.

I don't follow that schedule anymore like that, I was setting myself up for failure.
Also, I've learned though that when people speak from experience, it's genuine stuff. Once you learn something the hard way yourself, and you preach to other people who haven't experienced what you've been through advice, you want them to listen.

Do you guys know what the hardest part about doing tricep kickbacks are? Telling everyone your gay. Kickbacks are for fags.

I know... it's difficult for me to do them infront of everyone.
But for me it's different, whenever I do an exercise that i'm uncomfortable with, I always think i'm doing the form wrong and it psychs me out...

 

[tropo]

I don't follow that schedule anymore like that, I was setting myself up for failure. Also, I've learned though that when people speak from experience, it's genuine stuff. Once you learn something the hard way yourself, and you preach to other people who haven't experienced what you've been through advice, you want them to listen.

I'm glad to hear it.

When I was around 18 I used to (most of us did) do almost every exercise in the book. Chronic shoulder pain was the result...along with a lot of lower back pain. No pain, no gain was our catch-cry.

I wish I could go back 30 years and start all over again. Those days no one around my gym ever took performance enhancing drugs, but unfortunately we were copying the routines from the champs who were.

 

[2horns]

Dips, Close Grip BP, Skulls

 

[deathdroprob]

I am about 91kgs (200lbs) and I dip with 15 kgs (?Lbs).
But I think as I ve gotten heavier I cant dipproperly with the same weight. My elbows are pushed outwards to take the pressure off.


Also Skull crushers for me are death to my elbows. I no longer do them. I recomend doing the same thing but with Dumbbells for added relief on the elbows.

 

[jijipuku]

Dips, Close Grip BP, Skulls

AMIN !!

dips with added plates -----> Huge Fuckin' Triceps

 

[Pich]

Dips and close bench for mass , go heavy, really heavy! you'll notice your improvement after a while if you keep adding weight.
French press or rope extension for definition, still go heavy but with the 6-10 reps range

 

[royale13ii]

skullcrushers done slowly as 5x5, and done with dumbells too. stay heavy.

 

[zennode]

One of the best triceps exercises I have been doing lately is the pseudo planche pushup:

http://xercisefactor.com/view_video.php?viewkey=7b94528899de0a43b9fb

The key is to have your arms close to your sides and close to your hips. I like to have my hands at a 45 degree angel out. It puts less stress on the wrist joints.

 

[Daran]

Dips and close bench for mass , go heavy, really heavy! you'll notice your improvement after a while if you keep adding weight.
French press or rope extension for definition, still go heavy but with the 6-10 reps range

Will do these next arm day.

 

[ALIN]

Hey guys, still quite a novice lifter but i'm gaining slowly but surely. (Hoping to accelerate that quite a bit now that diet is down pat.)

I honestly just do the pull downs and seated tricep dips to work the tri's, but I'm sure there is much more or better workouts I could be doing, does anyone have any suggestions?

Also, for the hell of it, this is my routine.

Monday:

Bench Press 5x5
Squats 5x5
Deadlifts 5x5

Tuesday:

Bicep Curls 5x5
Twenty One's 3x21
Preacher 3x5
Power Shrugs 5x10
Seated Rows (Not sure of the real name for this..) 3x10
Tricep Pulldown (with the cable.. you know, the machine) 5x10
Seated Tricep dips 3x10


Wednesday:

Incline Bench Press 5x5
Leg Press 5x5
Squats 3x5 (sometimes)
Calf machine..? 4x25
Shoulder Press 5x5
Front Raise 3x10
Side Raise? (Same concept as front raises, cept well, left and right.) 3x10 (or till failure)

Thursday:

Bicep Curls 5x5
Twenty One's 3x21
Preacher 3x5
Tricep Pulldown (with the cable.. you know, the machine) 5x10
Seated Tricep dips 3x10

Friday:

Bench Press 5x5
Squat 5x5
Deadlift 5x5

...and if I can muster it
Shoulder Press 5x5


Yeah, i'm expecting some critique..

Skull crushers,,,dips,,,close grip bench,,,pushdowns.

 

[SouthernLord]

Remember guys.... Tris are Fast twitch so it takes HEAVY weights to make them grow. Push downs and other pumping exercises should only be used to flush the muscle with blood after training heavy or on the next day to help facilitate recovery.