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Best Tricep's Exercise???
- Thread starter flexdaddy
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PolishHammer1977
New member
close grip bench 
You mean something that emphasizes the long head?
When I target a muscle, I want something that nails the entire thing. I feel that trying to zero in on small portions is a waste of gas, time better spent just trying to get bigger. Chances are good that if you're doing "fundamental" triceps exercises and your long heads aren't where you'd like 'em, you just need bigger triceps overall anyway.
There's a lot of debate over what triceps exercise is best. I like parallel dips. A lot of people swear by close-grip bench press. Others, like Doggcrapp, really like Barbarian-style bench pressing with a close grip.
There are still plenty of quality movements to choose from after those--overhead extensions definitely changed my triceps for the better--but as a rule of thumb, I've found that an exercise with decent range of motion that allows for a *lot* of weight to be moved is going to do a superior job. I qualify this with the full ROM because there are lots of exercises that let you use some heavy poundages, like decline presses, but aren't ideal because people usually do them with such a short ROM. (Decline presses to the neck kick ass, though.)
There are a few exceptions, and we all have our favorites so occassionally we'll deviate from this "rule," but stick to heavy dips, close-grips, and Barbarian benches, and your triceps will have to grow, all other conditions being favorable.
When I target a muscle, I want something that nails the entire thing. I feel that trying to zero in on small portions is a waste of gas, time better spent just trying to get bigger. Chances are good that if you're doing "fundamental" triceps exercises and your long heads aren't where you'd like 'em, you just need bigger triceps overall anyway.
There's a lot of debate over what triceps exercise is best. I like parallel dips. A lot of people swear by close-grip bench press. Others, like Doggcrapp, really like Barbarian-style bench pressing with a close grip.
There are still plenty of quality movements to choose from after those--overhead extensions definitely changed my triceps for the better--but as a rule of thumb, I've found that an exercise with decent range of motion that allows for a *lot* of weight to be moved is going to do a superior job. I qualify this with the full ROM because there are lots of exercises that let you use some heavy poundages, like decline presses, but aren't ideal because people usually do them with such a short ROM. (Decline presses to the neck kick ass, though.)
There are a few exceptions, and we all have our favorites so occassionally we'll deviate from this "rule," but stick to heavy dips, close-grips, and Barbarian benches, and your triceps will have to grow, all other conditions being favorable.
i love reverse grip press.... hammers the tri's....... only problem is i dont have flexible shoulders and so it caused me some problems.
the best way i found to do these was with a 3 board press method......combine the boards with the reverse grip for a tri-screamer.
X
the best way i found to do these was with a 3 board press method......combine the boards with the reverse grip for a tri-screamer.
X
Pull over presses.
Use an EZ bar like you are doing close grip benches with it (actually you are), lower the bar to your chest and press it up about 2 inches, keeping your elbows still bent dip the weight backward over your head like you are doing a very lazy pullover, this provides the stretch... then bring the bar back around to your chest and press upwards. Try ten reps and see if you don't scream.
Use an EZ bar like you are doing close grip benches with it (actually you are), lower the bar to your chest and press it up about 2 inches, keeping your elbows still bent dip the weight backward over your head like you are doing a very lazy pullover, this provides the stretch... then bring the bar back around to your chest and press upwards. Try ten reps and see if you don't scream.
Doggcrapp::
Actually to clear things up I like
1)close grip bench presses on a smythe machine (with your ass slightly off the bench so your chest stays high and your shoulders stay down and pinned back)
2) reverse grip smythe machine presses with the grip about 3 inches wider than your shoulders--with ass slightly off bench--
3)lying ez bar extensions
4) poliquin presses (very good exercise charles came up with)
Actually to clear things up I like
1)close grip bench presses on a smythe machine (with your ass slightly off the bench so your chest stays high and your shoulders stay down and pinned back)
2) reverse grip smythe machine presses with the grip about 3 inches wider than your shoulders--with ass slightly off bench--
3)lying ez bar extensions
4) poliquin presses (very good exercise charles came up with)
DOGGCRAPP said:
That's my bad; sorry, dude. I meant to say "wide grip barbarian bench press," but I was thinking about close-grip bench at the same time and garbled the two. Damn!
I'm searching for Poliquin presses on Google now without a lot of luck. What are they, exactly? On several sites I see him rave about California presses, decline DB extensions, and seated half presses, but that's about it.
skaman::Why so much smith machine work? Is it because the way you train puts a lot of stress on the stabilizers? Or do smith machine presses allow you to do more weight?
Doggcrapp: just personal preference skaman--I did about 4 years of free weight close grip and reverse grips at my old gym and got to the point that i felt that the balancing was preventing me from furthering my gains. Especially on reverse grips when you get fatigued during a set and your doing everything to keep that thing from arcing down into your face. On the smythe i can get into a groove that removes my front delts and the balancing act from the equation and just push heavy slag weights with my triceps. On the other hand I would never do a flat bench press for chest on the smythe though--I would want the balancing/stabilizer effect on that exercise and would use free weights
Guldukat the press im refering to and is partial press in a power rack
Doggcrapp: just personal preference skaman--I did about 4 years of free weight close grip and reverse grips at my old gym and got to the point that i felt that the balancing was preventing me from furthering my gains. Especially on reverse grips when you get fatigued during a set and your doing everything to keep that thing from arcing down into your face. On the smythe i can get into a groove that removes my front delts and the balancing act from the equation and just push heavy slag weights with my triceps. On the other hand I would never do a flat bench press for chest on the smythe though--I would want the balancing/stabilizer effect on that exercise and would use free weights
Guldukat the press im refering to and is partial press in a power rack
coolcolj
New member
Interesting tricep exercise -
closegrip bench up a barbell, lock it out, and then lower it to your forehead skull crusher style - heavier negative on your triceps.
Then pullover the bar back to closegrip bench press starting positon .
This way you get overload on concentric and eccentric
You can do this on dumbell overhead press, then tricep extension it down.
closegrip bench up a barbell, lock it out, and then lower it to your forehead skull crusher style - heavier negative on your triceps.
Then pullover the bar back to closegrip bench press starting positon .
This way you get overload on concentric and eccentric
You can do this on dumbell overhead press, then tricep extension it down.
Lord_Suston
New member
I like the stress of close-grip. Free weight using a smith machine robs my stabilizer of extra stress. I need the stabalizer work for boxing and to improve my shoulders. I also have become a fan of skullcrushers lately due to the concentrated form that is needed.
strider364
New member
Weighted dips, reverse weighted dips. With skull crushers I switched up the bench, one week will be incline, next flat, and finally decline.
rjl296
New member
CoolColJ said:Interesting tricep exercise -
closegrip bench up a barbell, lock it out, and then lower it to your forehead skull crusher style - heavier negative on your triceps.
Then pullover the bar back to closegrip bench press starting positon .
This way you get overload on concentric and eccentric
You can do this on dumbell overhead press, then tricep extension it down.
sounds like half jm, half not. i think my elbows would cry
Legion Kreinak2
New member
Yes, closegrip bench press is probably the overall best free-weight tricep exercise available. Dips would be up there too, I'm assuming, but I never do them. I don't support them either, due to the risk of injury on rotator cuffs, but that's just me.
K
kronk
Guest
For sure, close grips rock. I usually hit my tris hard with my compound movements.
CloseGrips
ReverseGrips
Then I hit the cables and do tri pushdowns, reverse pushdowns, and then isolation movements.
If I switch it up, I still do closegrips and reversegrips first, then will do mostly skull crushers, db frenchpress, and isolation movements.
I also do all my closegrips and reversegrips on a smith.
CloseGrips
ReverseGrips
Then I hit the cables and do tri pushdowns, reverse pushdowns, and then isolation movements.
If I switch it up, I still do closegrips and reversegrips first, then will do mostly skull crushers, db frenchpress, and isolation movements.
I also do all my closegrips and reversegrips on a smith.
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