Triceps...

[superqt4u2nv]

I am looking for the best way to get my triceps lean and mean.
My biceps are coming along rather nicely which is good but seems the better they look the worse my triceps look.

 

[NWinters]

I think Skull crushers, dips and close grip bench is the way to go. Those exercises hit the triceps pretty good. You may also want to try using a tricep rope too.

 

[Cut]

I think Skull crushers, dips and close grip bench is the way to go. Those exercises hit the triceps pretty good.

Those work well for me.
At the moment I'm doing 5X5 close grip, 2X10 dips and skull crushers.

 

[Endo MD]

Seems like I'm post whoring here but Close Grips kill my wrists so I stay away from them. My tri workout is.
5x5 Skullcrushers
2 sets of 20-30 dips
I've been working on the Less is more principle.
Are close grips required, is there anything i can do to hit the same muscle with a different exercise.

 

[NWinters]

Seems like I'm post whoring here but Close Grips kill my wrists so I stay away from them. My tri workout is.
5x5 Skullcrushers
2 sets of 20-30 dips
I've been working on the Less is more principle.
Are close grips required, is there anything i can do to hit the same muscle with a different exercise.

If its hurting your wrists try widening out your grip a little bit. Do press downs if it hurts too bad.

 

[superqt4u2nv]

With the triceps is less really more I would think to train them more. I mean I think my biceps are coming along well because naturally the seem to get more work with just every day chores. Ok going to add skull crushers and close grip bench. I was already doing dips and then mostly machine exercieses for them pulldowns etc....

 

[The Shadow]

I am looking for the best way to get my triceps lean and mean.
My biceps are coming along rather nicely which is good but seems the better they look the worse my triceps look.

Make em big by doing the basics.....save the lean shit foer the diet

 

[AAP]

I don't do compound movements like dips, close grip benches and skull crushed (with barbell) those did nothing for me.

I have gotten serious growth this year by actually doing isolation (as isolated as I could get them) type movements. Cable work. Dumbells. Push downs variations, etc... what you have to do is make sure you lock out on each rep. If you don't lock out, you are not getting full benefit. Also, I don't think anything of doing about 18-20 sets for just triceps.

Sometimes I go in and do 2 sets of as many exercises I can fit into 35 minutes. Rep range is irrelevant. I will start with pushdowns, 2 sets, then move to dumbell extensions, then reverse pushdowns, then one arm cable pushdown, over head rope extentions, behind neck one arm extensions, kickbacks, etc.. just as many as I can get.

 

[Heahy Minister]

I don't do compound movements like dips, close grip benches and skull crushed (with barbell) those did nothing for me.

I have gotten serious growth this year by actually doing isolation (as isolated as I could get them) type movements. Cable work. Dumbells. Push downs variations, etc... what you have to do is make sure you lock out on each rep. If you don't lock out, you are not getting full benefit. Also, I don't think anything of doing about 18-20 sets for just triceps.

Sometimes I go in and do 2 sets of as many exercises I can fit into 35 minutes. Rep range is irrelevant. I will start with pushdowns, 2 sets, then move to dumbell extensions, then reverse pushdowns, then one arm cable pushdown, over head rope extentions, behind neck one arm extensions, kickbacks, etc.. just as many as I can get.

I agree!

Those big compounds exericses usually get recommended, but I don't do half of them. Never felt dips worked my tris much at all. Even though I do close grip, I don't feel it works my tris nearly as well as some of the other exericeses I do.

Triceps are a smaller muscle and require a nice full stretch, which I don't feel the compound exericses give. More of the isolation cable and dumbell exercises like AAP mentioned really target the muscle.

Check out this thread:

http://boards.elitefitness.com/forum/showthread.php?s=&threadid=284309

 

[bigstve12]

i rotate on tri's..sometimes i go with the compounds, sometimes i just feel like isolating them...i have pretty decent tris so it works for me...variety is the spice of life

 

[Yarg!]

hey mister,dips dont work your triceps? *gasp the blasphemy! no, just kidding. have you tried not leaning forward, but going straight up and down? Tate presses also do wonders for triceps.

 

[MsBeverlyHills]

the definition in my tris really came out when my BF got below 15%-- all these workouts are great- but your gonna have to get rid of the fat on your arms to get your tris lean.