Best Tricep workout?

[USArmySoldier]

Hey bros,

In my opinion, a nice solid tricep is what makes an arm look good. What are some of your routines for training not only biceps, but triceps? I currently have 17" arms, and would like to get the up to around 18 or more. Give me your best routines for arm workouts.

Soldier

 

[sk*]

I like reverse grip bench on smythe machine like DC suggests. Pushing it at a slight angle puts more emphesis on triceps from my experience. I also like tricep extensions and skull crushers.

-sk

 

[USArmySoldier]

Ok I might sound like a total dumbass here (although I am), but are skull crushers the same as nose breakers? If not, let me know what and how the hell to do them. LOL

Soldier

 

[BigBaseballStud21]

bicep workout
4 sets seated dumbell curls
4 sets seated preacher curl ez bar
3 sets seated hammer curls
3 sets reverse curl with ez bar
3 sets standing preacher curl with dumbell
tricep workout
4 sets close grip bench press
4 sets kick backs
4 sets rope pull downs
4 sets over head rope extensions
3 sets over head dumbell extensions
done 2 times per week on different days bicep routine 2nd time the ez bare reverse curls are replaced with standing barbell curls with a straight bar

 

[BigBaseballStud21]

skull crushers put too much strain on my elbow and yes i think there the same as nose breakers

 

[out of control]

I do cable push down with a V-bar and sitting behind head extension with heavy dumbells seems to make my arms grow. At 17'' cold and growing.

 

[pbear99]

a solid dip and pull up routine is always a compliment to both bi's and tri's, but also to chest and back. i don't know how you could leave dips (weighted dips actually) and pull ups (again, weighted pull ups) out of a workout. also, when doing bi's and tri's i always like to super set my workouts. i find i get a solid pump from doing this. bigbaseballstud has a solid workout, although i like to switch up my bicep routine by doing different workouts such as 'running the rack' when you do this you start out with the highest weight you can do single arm standing db curl. i start out with say 65 and do a set of 3 in each arm. as soon as i'm done with that set i drop 5lbs and add one rep. example: as soon as i'm done with 65lbs i go to 60lbs and do 4 reps, then 55lbs and do 5 reps, etc. all the way till i get to say 25lbs or 30lbs. do this two times at the end of your bicep workout and you are bound to have a great pump. additionally the same can be applied to triceps with standing over-head press. only thing is you would have to start much higher, say 120lbs or so.

 

[Lift Chief]

bicep workout
4 sets seated dumbell curls
4 sets seated preacher curl ez bar
3 sets seated hammer curls
3 sets reverse curl with ez bar
3 sets standing preacher curl with dumbell
tricep workout
4 sets close grip bench press
4 sets kick backs
4 sets rope pull downs
4 sets over head rope extensions
3 sets over head dumbell extensions
done 2 times per week on different days bicep routine 2nd time the ez bare reverse curls are replaced with standing barbell curls with a straight bar

No way in fuck are your arms going to grow doing 17 sets of bis and 19 sets of tris 2 times per week... jesus that is one of the most overtrained routines i've ever seen. If that actually works for you must be a genetic freak or not pushing yourself very hard.

 

[~ThaGame~]

2 warm up sets of V-cable pushdowns 10-15 reps
3 sets close grip benchpress 6-8 reps
3 sets skullcrushers 6-8 reps
* 3 sets two arm dumbell extensions 6-8 reps
* 3 sets one arm dumbells 10-12 reps
*superset

i just did that about 2 hours ago and they still hurt

 

[cdownie927]

No way in fuck are your arms going to grow doing 17 sets of bis and 19 sets of tris 2 times per week... jesus that is one of the most overtrained routines i've ever seen. If that actually works for you must be a genetic freak or not pushing yourself very hard.

i second that it must take you 2 hours on those exercises

 

[BigBaseballStud21]

arms and legs are the most important things to me for the sports i play so i train them hard i do not try to max out like with my seated dumbell curls i will do 10 reps 8 reps 6 reps 6 reps with 35-50lbs i am a work out freak i'd rather lift then have sex

 

[nlischi]

triceps are the part of my body that grows less ..unfortunately
however my favorite exercise is the french press (or skull crusher whatever) because I feel that it really hits the highest part of the tricep (my weakest point)
of course I always do also
v cable pressdown
close grip press
dips

 

[40butpumpin]

1. flat bench w/db's (high intensity, low to medium reps, high sets)
2. close grip bench (ditto)
3. weighted dips
4. explosive push-ups (hands spaced closely, max reps, continue sets until you just can't do any more)

that's what I like anyway.

 

[Only1eagle]

I am a dumb ass I guess.

Please explain skull crusher.
(ideas: is it when you take an 8lb dumbel with both hands in a triangle and lower behind head?)

 

[sus250]

SkullCrusher is when you Lay on a Flat bench and hold a Flat Barbell or Curl Barbell over your head and lower towards your skull.

Almost behind your head

Please do not actually crush your skull.