Tricep exercises

[trinidad]

Which 3 exercises do you think work the 3 heads of the triceps the best? I'd like to concentrate more on them to get my arm size up. It seems that I can usually feel the burn either in the large inner head or the small one nearer the elbow, but not too much for the outer head that gives the nice horseshoe shape. Thanks!
Right now they're 18 in. measured flexed and cold but I gotta shoot for 20's!

 

[Metal Gear]

what works the outside head is reverse grip tricep extensions.

 

[gsxr1000]

My 3 favs are skullcrushers, rope pulldowns, and not until somewhat recently have I started doing close grip bench presses, if you focus on using the triceps more and your chest less, wow, nice pump.

 

[SofaGeorge]

The three best triceps exercises are:

Skull crushers aka French curls
Dips
Close grip bench press

Everything else is secondary.

 

[CN1]

well some guys have to work their arms from every angle to gain real size. The three basics mentioned above are great to start your workout, but there are others that used in conjunction with others works well.

three basics I like:
skull-krushers
tricep close-grip bench
reverse tricep close grip bench

others:
cable pushdowns
one arm behind the head dumbell tricep extension
one arm reverse grip cable pulldown
lying dumbell tricep extension
anlged close grip cable pushdowns
dumbbell kickbacks
behind the head barbell tricep extension
behind the head dumbbell tricep extension
rope extensions
dips

the top three with about 4 from the lower section will give you great results on the tricep region.

 

[jc21]

ok you guys really arent gonna like this answer but from a physioligical stand point no one exercises really works any head better than any other. think about it.....your arm is gonna move the way it wants to, there is nothing you can do about it. each individual head will grow with its genetic potential. all you are gonna do is screw up the overall tricep development or other bodypart by doing weird exercises to hit certain heads.

what you should work on is finding what amount of sets and reps works best for each body part. i find that doing 8-10 reps with about 45 seconds in between each sets works best for my triceps

 

[Juicy-R6]

My 3 favs are skullcrushers, rope pulldowns, and not until somewhat recently have I started doing close grip bench presses, if you focus on using the triceps more and your chest less, wow, nice pump.

i feel the same way...i used to hate close grips. but i started to focus on on the tris and wow what a pump...

 

[SofaGeorge]

i feel the same way...i used to hate close grips. but i started to focus on on the tris and wow what a pump...

Ditto. Close grips are a great triceps mass builder... yet oddly enough most people don't do them.

 

[Juicy-R6]

yeah same thing happens with deads and cleans - great mass building exercises but u don't see many people doing them...

 

[Metal Gear]

i feel the same way...i used to hate close grips. but i started to focus on on the tris and wow what a pump...

Actually just by changing the position of your elbows you can change the focus of what muscle you work. If you keep your elbows to your side when you bring the bar down then it works more of your tris, if you do them with your elbows out then more chest is involved., Same with dips.

 

[fallenangel]

normally i do:
three sets of close grip bench
three sets of seated french press with a dumbell
four sets of (slow) pushdowns

definelty seems to have improved my tri's. i normally do dips when i'm doing my chest

 

[Lumberg]

Sofa has a good point but I have always been a fan of working each side individually for symmetry. Thus I like 1 arm rev grip pulldowns with a cross-body movement (WOW!) and...don't laugh...kickbacks. Believe it or not kickbacks also hit your rear delts something fierce when you go heavy! LOL!

JC

 

[Texas Ranger]

Try these! They work like no other!!

Tricep Pusdowns-3 sets
Overhead Tricep Extensions-3 sets
Dips(Weighted)-2 sets

 

[b fold the truth]

Lying Dbell Tricep Extensions...

Or do them this way...

 

[Cobin]

Reverse grip bench, excellent exercise for the triceps.


Or any kind of board press works well too.

 

[gymtime]

Reverse-grip skulls. They are cheat-proof, and therefore isolate better than regular skulls.

 

[big_bad_buff]

I always end my chest workout with 2 or 3 sets of close grip push-ups, that's right, push-ups..sometimes weighted with a 45 pound dunmbell, then start in on the tri's. if you really hold, and feel it at the top of your push-up you can really kill your tri's.

 

[slobberknocker]

I have a friend who swears by reverse grip bench presses. He does about 380 lbs. with them. You have to be very careful with them though. I tried them, and never really got the hang of them.

I like something I call "lying tricep pushes." It's basically a close grip bench with an ez curl bar. I do them high on my chest, and I really feel an incredible pump in my tris.

 

[Metal Gear]

#1 Tricep builder - WEIGHTED DIPS (I hang 2-3 45 lbs plates from me and do them for reps of 10-12)

#2 Close grip bench press

#3 overhead tricep extention machine

#4 tricep pushdown (extentsions)

 

[Nico Cujo]

I'm with metal gear on this one.
For mass, dips are number one followed by close grip benches.

 

[Metal Gear]

I'm with metal gear on this one.
For mass, dips are number one followed by close grip benches.

thanks bro...

not to mention the all around strenght it builder which you'll notice in your bench press and military press.

 

[rjl296]

I prefer an incline close grip bench prees over a flat . Just my 2 pennies though