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What do you do for heavy triceps work?

InTraining

InTraining

New member
I know heavy is relative but what I mean is in the 4-6 rep range...what exercises do you feel are most beneficial...I like to do extensions with 10-12 range...I'm thinking maybe close grip bench would be best for heavy work?

Right now I don't have any boards but I could probably make some...

All suggestions welcome..thanks a lot!!
 
My triceps workout is all heavy and consits of:

Narrow Grip Bench
Skull Crusher (or sometimes weighted dips between benches)
Pushdowns
 
CG bench
Reverse Grip bench
rack lockouts are good as well
boards
i also like skulls for low reps i generally work from 10 reps down to 5 with skulls
not that you cant do some sort of cable for low reps they feel better to me in the 6-10 rep range
 
I do chest and tri on same day, and since I did flat bench for 5x5 for chest, I do weighted dips for 5x5 for tris.

I have to say, there are few exercices that are more fun and make you feel more like a superman, in part because of the balance required. I normally lean forward on them and that recruits some of the lower pecs. Since I do no decline work, that probably makes sense.
 
Ugh!!! I really want to start doing the weighted dips again but I get a horrible pain in my sternum after doing them for a session or two...

Any of you guys experience this? Solutions?

A board press for anyone wondering is a bench press(close, normal, wide grip whatever) with 1,2,3,4,5 2x6s(I think) on your chest to focus on a specific part of the lift....One brings the bar down and sinks it into the board and then presses....
 
InTraining said:
Ugh!!! I really want to start doing the weighted dips again but I get a horrible pain in my sternum after doing them for a session or two...

Any of you guys experience this? Solutions?


If you go to heavy, this will happen. All of the weight pulls your front delts and pecs real hard.

my weighted/seated dip routine (following close-grip)

body weight by 10
100 lb plate by 10
2 100 lb plates by as many as i can do (25 is my high)

Good luck and enjoy them.
Click to expand...
 
first I do lying french press,then the heavy work involves CG bench,followed by reverse grip bench,and overhead dumbbell extensions. If I want to "burn" em I'll finish with pressdowns and/or with a cable overhead press while bent over.
 
A board press for anyone wondering is a bench press(close, normal, wide grip whatever) with 1,2,3,4,5 2x6s(I think) on your chest to focus on a specific part of the lift....One brings the bar down and sinks it into the board and then presses....[/QUOTE]

Thanks for the info...now why would one do this? It seems like you are only doing quarter or half reps. I've never heard of that. Anyone who can shed some light on this?
 
halfaclue said:
A board press for anyone wondering is a bench press(close, normal, wide grip whatever) with 1,2,3,4,5 2x6s(I think) on your chest to focus on a specific part of the lift....One brings the bar down and sinks it into the board and then presses....
Click to expand...

Thanks for the info...now why would one do this? It seems like you are only doing quarter or half reps. I've never heard of that. Anyone who can shed some light on this?[/QUOTE]


Mainly PLers do it for strengthening weak points in the bench press...it basically isolates the ROM which someone is weakest on....

As for BBing purposes...I would imagine a close grip 3 board would hammer the tris...

I need to build some boards:)
 
halfaclue said:
A board press for anyone wondering is a bench press(close, normal, wide grip whatever) with 1,2,3,4,5 2x6s(I think) on your chest to focus on a specific part of the lift....One brings the bar down and sinks it into the board and then presses....
Click to expand...

Thanks for the info...now why would one do this? It seems like you are only doing quarter or half reps. I've never heard of that. Anyone who can shed some light on this?[/QUOTE]
In trainng gave a good explanation..Also, even though you a bb'er if youre doing cg bench u really shouldnt be bringing the bar all the way down to your chest, you want to keep tension on the tri's, so using 1-3 boards would be useful..
 
I just checked out the joeskopic mpg for skull-crushers....

Looks like he's doing these on the flat-bench with a straight olympic bar....

Anyone tried that variation? Looks pretty good.

I hate loading up that ez-curl bar....(all pussy insults welcomed).
 
callthedoctor said:
I just checked out the joeskopic mpg for skull-crushers....

Looks like he's doing these on the flat-bench with a straight olympic bar....

Anyone tried that variation? Looks pretty good.

I hate loading up that ez-curl bar....(all pussy insults welcomed).
Click to expand...

thats the only way i do it.
 
JM press
Dips
close grip decline BP
weighted tricep pushup
kneeling overhead rope extension

S
 
callthedoctor said:
what's the difference...bignate?

Grip?
Click to expand...

bar path.

JM's the bar goes towards your chin/throat.
skulls the bar goes towards the hairline/top of the head.

i get more strain in the elbow and tricep tendons with JM's
 
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