Triceps

[Reinheart]

Hey everybody, i want your advise as to which exercises work best the inner head of the triceps? My current workout program is this:

One Arm Triceps Extension (Seated): 3x8-12
Close grip bench presses: 3x8-12
Bench dips: 3x8-12
One Arm Reverse Grip Triceps Pushdown:3x12-15

No matter what i do, it doesn't seem to be catching up with the other heads anytime soon and it actually makes my arms look bad out of gym. Just the inner head. My triceps are generally a lagging part and this explains why i started using mostly compound movements.

Anny suggestions?

Thanks in advance!!!

 

[prodigy06]

What about skull crushers?

 

[Reinheart]

I've tried them and i actually went pretty heavy with good form but i just can't feel this exercise working. On the other side, whenever i perform it using cables it burns the fuck out of me. I feel like my range of motion is greater while using cables and i perform drop-sets easily.

I mostly work in the medium to high rep range meaning i do 10-12 reps (usually).

 

[Bigweight81]

DB Kickbacks with a nice long pause on the back swing ( extension ). Or using the rope, do tricep ext with a very tight extension on the bottom.

 

[Reinheart]

I've done both and they work mostly my other two heads. I have noticed that i get most of the stress on the outer head. The large and the inner heads give me a hard time to feel them working most of the times.

 

[locutus61]

I work the inner head of my triceps with pushdowns using a staight bar and unweighted dips, elbows in and straight up and down as possible. The dips are the last tricep exercise I do, so no extra weight is needed. This is what worked for me.

 

[Reinheart]

I see. So would you recommend replacing my last exercise to straight bar push downs and begin with it?

 

[BILLYGRINGO]

REVERSE GRIP BENCH !!!

Go deep and blast the bar up hardkeep your elbows in, this burns my inner triceps good

 

[Reinheart]

Alright! I'll give it a try! Thanks bro!