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Tricep exercises

Help with some new exercises

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Gymdude
Gymdude g Ian Higson
206 Post(s)
206 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2013
Posted

Hey nation...just asking for some new tricep exercises.

I am doing at the moment

 

tricep pull downs 3 x 10 reps

dumbbell extension 3 x 10 reps

 

Any suggestion welcome.

Motivated the SHF way.... Train mean, eat clean = results!!! BOOM!! #HTH... Twitter @ian_higson
Adawg38
Adawg38 g Aaron Henry
563 Post(s)
563 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted

Remember the Tricep is a 3 headed muscle so make sure to do different exercises to hit each head. I like Narrow Grip Weighted Dips and Close Grip Bench Press because it hits a 3 heads.

I have been training coming up on 6 years and have made some great gainz. I've done a lot of trial and error on myself as well as learned from others and through research online. I've come along way in strength and size since I've started. I will continue to learn and make myself better each day. MS Athlete/Super Hermanite BEING CHALLENGED IN LIFE IS INEVITABLE, BEING DEFEATED IS OPTIONAL.
Gymdude
Gymdude g Ian Higson
206 Post(s)
206 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2013
Posted
Posted By: Adawg38

Remember the Tricep is a 3 headed muscle so make sure to do different exercises to hit each head. I like Narrow Grip Weighted Dips and Close Grip Bench Press because it hits a 3 heads.

Thanks for that brotha...will check those out on Scotts YouTube vids.

so can I add dips to my other exercises?

Motivated the SHF way.... Train mean, eat clean = results!!! BOOM!! #HTH... Twitter @ian_higson
Daniel_Meyer
Daniel_Meyer g Daniel Meyer
518 Post(s)
518 Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted

Hey mate, here are some of my favorites:

  • Overhead rope extensions
  • Overhead DB extension
  • Floor DB press
  • Close grip bench press
  • Cable pushdowns with supinated, pronated or neutral grip
  • Skullcrushers with DBs or EZ bar
  • Dips - arms must be tucked into sides of body

In terms of growth triceps respond well to tempo. My favourite being 31X0. Don't forget intensity amplifiers such as supersets, dropsets and rest pause. Also remember to work all three heads of the triceps

Sport Rehabilitation BSc GSR Sport Rehabilitator and S&C coach at Boston United FC Super Hermanite Twitter: Daniel_Meyer99
Gymdude
Gymdude g Ian Higson
206 Post(s)
206 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2013
Posted
Posted By: Daniel_Meyer

Hey mate, here are some of my favorites:

  • Overhead rope extensions
  • Overhead DB extension
  • Floor DB press
  • Close grip bench press
  • Cable pushdowns with supinated, pronated or neutral grip
  • Skullcrushers with DBs or EZ bar
  • Dips - arms must be tucked into sides of body

In terms of growth triceps respond well to tempo. My favourite being 31X0. Don't forget intensity amplifiers such as supersets, dropsets and rest pause. Also remember to work all three heads of the triceps

Thanks for that brotha...enough there for some tricep growth for sure!!

Motivated the SHF way.... Train mean, eat clean = results!!! BOOM!! #HTH... Twitter @ian_higson
Whisper
Whisper p+ Kostas Kroustaloudis
687 Post(s)
687 Post(s) Gender: Male Goal: Train for a sport Date Joined: September 9, 2011
Posted
Posted By: Gymdude

Hey nation...just asking for some new tricep exercises.

I am doing at the moment

 

tricep pull downs 3 x 10 reps

dumbbell extension 3 x 10 reps

 

Any suggestion welcome.

Posted by: Gymdude

Hey nation...just asking for some new tricep exercises.

I am doing at the moment

 

tricep pull downs 3 x 10 reps

dumbbell extension 3 x 10 reps

 

Any suggestion welcome.

I agree with Aaron about the 2 exercises he suggests and I agree with Daniel with the advice about the tempo and intensity.

Muscles grow with progressive overload. There are 3 ways to progress. Adding weight, adding reps and adding volume. That last one is not recommended for beginners and intermediates. So you should focus on the first 2 mainly. Having that in mind, you cant really progress with tricep pulldowns or dumbell extensions. Today you can pull-down 40lbs for 8 reps, for example, but you wont be able to increase that for a long time. On the other hand, Close grip bench press and weighted dips..you can progress with those very easily. This week you bench 100lbs, next week you will definitely bench 105 or 110. Same with dips. Same with all compound movements and thats why they are best for building muscle.

Muscular Strength Athlete and Content Manager 6 Years Lifting Experience Bachelors in Molecular Chemistry/Biochemistry, Working towards Masters Lifting Style & Philosophy : Aikido, Energy, Balance, Flexibility, Posture
Gymdude
Gymdude g Ian Higson
206 Post(s)
206 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2013
Posted
Posted By: Whisper
Posted by: Gymdude

Hey nation...just asking for some new tricep exercises.

I am doing at the moment

 

tricep pull downs 3 x 10 reps

dumbbell extension 3 x 10 reps

 

Any suggestion welcome.

I agree with Aaron about the 2 exercises he suggests and I agree with Daniel with the advice about the tempo and intensity.

Muscles grow with progressive overload. There are 3 ways to progress. Adding weight, adding reps and adding volume. That last one is not recommended for beginners and intermediates. So you should focus on the first 2 mainly. Having that in mind, you cant really progress with tricep pulldowns or dumbell extensions. Today you can pull-down 40lbs for 8 reps, for example, but you wont be able to increase that for a long time. On the other hand, Close grip bench press and weighted dips..you can progress with those very easily. This week you bench 100lbs, next week you will definitely bench 105 or 110. Same with dips. Same with all compound movements and thats why they are best for building muscle.

I can get that Whisper, I have noticed slow progress with my triceps. I will give the dips and close grip bench press ago and see what happens.

Motivated the SHF way.... Train mean, eat clean = results!!! BOOM!! #HTH... Twitter @ian_higson
spide319
spide319 g Mervin Vargas
91 Post(s)
91 Post(s) Gender: Male Goal: Train for a sport Date Joined: October 10, 2012
Posted

Have you seen this video: www.youtube.com/watch?v=BTpRPG_YaTQ It's for MAXIMUM Growth and it's a Triceps Terror! #HTH

#SuperHermanite #SHFAthlete Check out my videos on YouTube: http://www.youtube.com/user/spide319 "We are not winning over anyone until we defeat our old selves!" #HTH
Gymdude
Gymdude g Ian Higson
206 Post(s)
206 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2013
Posted
Posted By: spide319

Have you seen this video: www.youtube.com/watch?v=BTpRPG_YaTQ It's for MAXIMUM Growth and it's a Triceps Terror! #HTH

Thanks for the link....it's one of Scotts..you know it's gunna rock!!!!!

will be watching that one a few times..

Motivated the SHF way.... Train mean, eat clean = results!!! BOOM!! #HTH... Twitter @ian_higson
bigboss
bigboss g allan knight
73 Post(s)
73 Post(s) Gender: Male Goal: Gain Muscle Date Joined: June 6, 2013
Posted

I just wanna second dips, they really will do wonders for gains in strength.

I'm 27, I'm male, I'm trying to maintain a healthy but nice physique. I weigh about 195, 6'0 I've got four large passions in my life! Sports! My Lord and Savior! P.E.! And last but not least..... My wife! HTH! I have other goals, just ask if you want to know! My handle is Big Boss, but you can just call me Allan. Finally, always remember, HTH!
Gymdude
Gymdude g Ian Higson
206 Post(s)
206 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2013
Posted
Posted By: bigboss

I just wanna second dips, they really will do wonders for gains in strength.

Thanks for that brotha....I hit the triceps with dips today, I knew I had worked them for sure!!!!

Motivated the SHF way.... Train mean, eat clean = results!!! BOOM!! #HTH... Twitter @ian_higson
nate_dawg
nate_dawg g Nathan Bishop
453 Post(s)
453 Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 1969
Posted
Posted By: Gymdude

Hey nation...just asking for some new tricep exercises.

I am doing at the moment

 

tricep pull downs 3 x 10 reps

dumbbell extension 3 x 10 reps

 

Any suggestion welcome.

Here's 2 routines I follow primarily. One is for more mass and one is for more definition.

 

Mass routine:

 

Straight bar or V-bar cable push-down: 4 sets of 10-15 reps. Get a full stretch at the top and dont fully lock out your elbows at bottom.

 

Close grip bench press: 4 sets of 8-12 reps. Bring the bar just below your sternum to keep tension on the triceps and not the chest.

 

Over head EZ bar extension: 4 sets of 8-12 reps. Get a deep stretch at the bottom and dont fully lock out your elbows at the top.

 

Lying EZ bar skull crusher: 4 sets of 10-15 reps. Again get a deep stretch at the bottom and dont fully lock out the elbows at the top.

 

Definition routine:

 

Rope cable push-down: 4 sets of 15 reps.

 

1 arm over head dumbbell extension: 4 sets of 10-15 reps.

 

Over head rope cable extension: 4 sets of 10-15 reps.

 

1 arm reverse cable pull-down: 4 sets of 10-15 reps.

 

To be honest you can build mass and definition with both of these routines, but the definition routine is made up of more isolation exercises to completely burn out the muscle and to enhance those deep striations.

Gymdude
Gymdude g Ian Higson
206 Post(s)
206 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2013
Posted
Posted By: nate_dawg

Here's 2 routines I follow primarily. One is for more mass and one is for more definition.

 

Mass routine:

 

Straight bar or V-bar cable push-down: 4 sets of 10-15 reps. Get a full stretch at the top and dont fully lock out your elbows at bottom.

 

Close grip bench press: 4 sets of 8-12 reps. Bring the bar just below your sternum to keep tension on the triceps and not the chest.

 

Over head EZ bar extension: 4 sets of 8-12 reps. Get a deep stretch at the bottom and dont fully lock out your elbows at the top.

 

Lying EZ bar skull crusher: 4 sets of 10-15 reps. Again get a deep stretch at the bottom and dont fully lock out the elbows at the top.

 

Definition routine:

 

Rope cable push-down: 4 sets of 15 reps.

 

1 arm over head dumbbell extension: 4 sets of 10-15 reps.

 

Over head rope cable extension: 4 sets of 10-15 reps.

 

1 arm reverse cable pull-down: 4 sets of 10-15 reps.

 

To be honest you can build mass and definition with both of these routines, but the definition routine is made up of more isolation exercises to completely burn out the muscle and to enhance those deep striations.

Thanks for that one, looks a killer routine!!!!! Will be adding that one in.

Motivated the SHF way.... Train mean, eat clean = results!!! BOOM!! #HTH... Twitter @ian_higson
William_Steinset
William_Steinset p William Steinset
1K Post(s)
1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 1969
Posted
Posted By: Gymdude

Hey nation...just asking for some new tricep exercises.

I am doing at the moment

 

tricep pull downs 3 x 10 reps

dumbbell extension 3 x 10 reps

 

Any suggestion welcome.

I love using the cable row machine for tricep kickbacks. Instead of using a dumbell a cable puts constant tension on your tricep

MS Athelete / Super Hermanite / SHF
Mds5150
Mds5150 g Matt Smith
21 Post(s)
21 Post(s) Gender: Male Goal: Gain Muscle Date Joined: September 9, 2013
Posted
Posted By: Gymdude

Hey nation...just asking for some new tricep exercises.

I am doing at the moment

 

tricep pull downs 3 x 10 reps

dumbbell extension 3 x 10 reps

 

Any suggestion welcome.

I totally love skull crushers. Made some real quick gains by introducing them to my triceps workout HTH.

Gymdude
Gymdude g Ian Higson
206 Post(s)
206 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2013
Posted
Posted By: William_Steinset

I love using the cable row machine for tricep kickbacks. Instead of using a dumbell a cable puts constant tension on your tricep

do you have a video link to this one brotha?

Motivated the SHF way.... Train mean, eat clean = results!!! BOOM!! #HTH... Twitter @ian_higson
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