Triceps... what works for you guys

[ChaseThisLight]

Just hopped back on another cycle. Trying to really stimulate some tricep growth as they're a lagging bodypart for me. I normally do 3 on 1 off, chest/arms, legs, back/delts, off, repeat. I'm throwing in a few sets of tri's on my back/delts days now too though because my delts are huge so I figure the time would be better spent throwing in a few extra sets for tris rather than more sets for delts. So I generally do soemthing like 6-8 sets on my chest/arms day and 3-5 on my back/delts day.

I use a lot of various exercises to hit them and do high/low reps. Throw in a little drop/supersets and TUT as seen fit. Wondering what has worked well for you guys for triceps. One exercise I haven't really done much that I'm gonna start trying is reverse grip bench press. I also am gonna start doing a few MTUT sets at least 1x a week because they seem pretty intense and are a good combination of TUT and volume. Would like to hear what has really helped other peoples triceps explode though.

 

[Demondosage]

low volume, high intensity, frequent training sessions. Nothing wrong with hitting them 2-3x/wk but you have to keep the volume low, 3-4 sets per workout maximum, your hitting them often so you dont wanna overkill it. Time under tension, slow reps with max squeeze. I hate reverse grip bench myself, it doesnt feel natural to me. When the fuck do you ever lift anything practical with that grip anyways? Its not a natural move to me, its awkward as hell and causes pain in my wrists and forces my delts and tendons to move in a way they dont like. But this is just me, hell I dont know.

Some exercises I like for triceps; skullcrusher/press, grab an ez curl bar and do a skullcrusher followed by a close grip press and that counts as 1 rep. I do sets of 12-15.

The 1 minute dip; Start at the top and control yourself down for 30 seconds, then take 30 seconds to get back to the top. I can actually do this for 2 reps now, its a bitch!!

seated tricep extensions on cable cross; put a chair in front of the pulley which should be set down low on a cable cross. Grab a v bar attachment and bring down behind your head like you would a db extension for triceps. Nice and slow, the cable provides an awesome stretch and constant tension on those triceps, I like them a lot myself!!!

 

[raysugar1234]

As far as isolation moves for the triceps I love the rope push downs... I bought a plate loaded machine just so I could do them... They are great... I also do lying tricep extensions, I do them with two dumbbells. I prefer them that way then with the ez bar because it just feels more natural to me.... Those are the only isolation exercises I'm currently doing and it's working good for me..

 

[BobbyBottleservice]

Dips/weighted dips. Close grip bench is very nice too.

 

[goodguygreg]

Skull crushers..keeping elbows tight, reverse grip pulldowns

 

[Mike Oxbig]

Skull crushers..keeping elbows tight, reverse grip pulldowns

And for extra credit, do skull crushers on a decline instead of on a flat bench. Following it up with the traditional close grip bench super set to failure is also a nice finishing touch. You just have to make sure to keep your elbows tucked in all the way.

Edit- Also, lat pullovers with dips super setted immediately afterwards is a personal favorite of mine.

 

[heel hook]

Take 60% + or - of your max Bench with a close grip do a normal rep with a 10 sec negative for as many reps as you can do with a few sets, if that doesn't waste the rest of your Tri workout then not much will.

 

[skywalk]

I work them directly twice a week, and indirectly with benches and military presses twice more in the week.

I usually do 12RM for 5 sets, excluding 3 sets of warmup,with minimal rest to get a huge pump, then I 'm done. each week's 2 direct workouts consists of only 2 exercises: skull crushers with a 45degree angle in the arms when fully extended (most people do it straight up. you'll have to decrease your weight if you do this but man, does it blast your long head!) and the other is pressdowns for the lateral head. key is minimal rest in between sets and strive for the best pump you can get.

after doing this for a few months, my bi's and tri's are overpowering my delts, and I think i'll need to hit delts twice a week as well, just so that they can catch up.

edit: forgot to say each and every rep must be done with a 1-2sec squeeze at the end. the key is not to lift the weight...the key is the squeeze at the end. again you'll have to decrease the weight a little to get the form right. trust me, despite the lighter weights, you'll grow if your diet is right.

 

[raysugar1234]

Skull crushers..keeping elbows tight, reverse grip pulldowns

Reverse grip pull downs for Triceps?

 

[raysugar1234]

skull crushers with a 45degree angle in the arms when fully extended (most people do it straight up. you'll have to decrease your weight if you do this but man, does it blast your long head!)
.

Is it a 45 degree angle forward or backward?

 

[DieYoungStrong]

What everyone said. Another favorite of mine is JM Presses. It's a powerlifter move, and it destoy's your tris. YouTube it if you're interested. Close grip floor presses are great to. When you only go to the floor, you never take the tension off your tris.

 

[raysugar1234]

And for extra credit, do skull crushers on a decline instead of on a flat bench. Following it up with the traditional close grip bench super set to failure is also a nice finishing touch. You just have to make sure to keep your elbows tucked in all the way.

Edit- Also, lat pullovers with dips super setted immediately afterwards is a personal favorite of mine.

I feel lat pullovers work my chest and triceps and not my lats. I do them when I work chest and love them but I don't see how they are considered a lat exercise.

 

[Mike Oxbig]

I feel lat pullovers work my chest and triceps and not my lats. I do them when I work chest and love them but I don't see how they are considered a lat exercise.

You really have to forcefully stretch your lats during the eccentric phase to incorporate them into the movement. When the dumbbell is at it's lowest point you should be making a conscious effort to have your lats fully stretched so the dumbbell is as far away from your body as possible, if it's done correctly you'll definitely feel it.

 

[readyset]

What everyone said. Another favorite of mine is JM Presses. It's a powerlifter move, and it destoy's your tris. YouTube it if you're interested. Close grip floor presses are great to. When you only go to the floor, you never take the tension off your tris.

Floor presses and dips are my staples. My tris are over developed and overpowering bc of those. I'm a less is more kind of guy... so a few sets after chest is all I do.

 

[skywalk]

Is it a 45 degree angle forward or backward?

backward. it's almost like a military press lying down but at that 45degree angle

 

[raysugar1234]

backward. it's almost like a military press lying down but at that 45degree angle

I'm going to try them this way next time and see how they feel.. I can definitely see how they would be more difficult this way..

 

[raysugar1234]

You really have to forcefully stretch your lats during the eccentric phase to incorporate them into the movement. When the dumbbell is at it's lowest point you should be making a conscious effort to have your lats fully stretched so the dumbbell is as far away from your body as possible, if it's done correctly you'll definitely feel it.

I'm going to experiment and see If I can work my lats with pull overs.. I'm definitely pushing with my chest and not pulling with my lats when I do them. I keep my arms totally straight when I do them, mind muscle connection is going to be important to target the lats. It does not bother me though as I love them as a chest exercise but if I can switch the focus to the lats then I could do them both ways...

 

[skywalk]

I'm going to try them this way next time and see how they feel.. I can definitely see how they would be more difficult this way..

the reason I chose to lifter lighter weights is to allow for the squeeze, strong contraction, and most importantly, to save my joints, which were taking a sever beating from lifting heavy. This way seems to work well for me as I get more results with less weight.

 

[illuminatty]

I hit tris twice a week.

1st is heavy close grip bench
For 3 sets of 6.

2nd time is cable tri pull down for 12-10-8

 

[raysugar1234]

the reason I chose to lifter lighter weights is to allow for the squeeze, strong contraction, and most importantly, to save my joints, which were taking a sever beating from lifting heavy. This way seems to work well for me as I get more results with less weight.

Right and Joint health is very important IMO. When you first start training you don't think twice about it, but now I'm careful to not over train my joints. I have had joint pain from too much volume and not taking enough days off.