Favourite exercises for tricep anyone?

squod

I've been going to a gym for years now, nothin' special. Two days a week only. I know I'm not gonna set the world on fire with muscle size as a consequence.

But I'm asking what's the best way of building my triceps, on my 2nd 'gym day'.

At the mo I'm doing tricep extensions with a weight stack, Using the little
bendy bar, then doing them single arm with my hand around the cable.

Three sets of each at twelve reps per set.

Remmy

close grip bench with a pause at the bottom or else stopping an inch above the chest keeping tension.

I don't like skullcrushers.They mess with my elbows.

Oh dips aswell with close together bars.even though i suck at them.

Khannie

Dips. I love doing dips. Not sure why.

squod

Dips, two for dips so far.

Gonna try those thursday so.

rubadub

Heavy dips & Ring tricep extensions/pushups

https://www.youtube.com/watch?v=NPpz8sww86g

ilovelamp2000

Khannie wrote: »

Dips. I love doing dips. Not sure why.

I'm exactly the same.

They're probably my favourite exercise. I love the sensation you get at the end of a good set.

itsallaboutheL

Khannie wrote: »

Dips. I love doing dips. Not sure why.

Coz you weigh 70oddkg!!

I love tricep pushdowns

Also CGBPs

Hanley

Board Pressing (tho it's not an option, I'll disclose cos it's the king imo)
Close Grip Bench
Incline close grip smith bench (stopping about 3-4 inches from your chest)

Noffles

Skullcrushers I find really good, although I agree with an earlier post they can mess with your elbows... once these are done I find dips to be REALLY effective.

King of Kings

dips.

Colm_OReilly

I've been going to a gym for years now, nothin' special. Two days a week only.

There's your problem right there, you're just going through the motions, or at the very least that's what I'm picking up from the above comment.

What's your current routine? What do you squat, bench, press, deadlift? Are you doing these movements as the foundation of your training?

Inspector Coptoor

Dips
Skullcrushers
Stright arm tricep pushdhowns
close grip bench press

cardio,shoot me

cable push downs and CGBP

itsallaboutheL

cardio,shoot me wrote: »

cable push downs and CGBP

CopyCat:cool:

cardio,shoot me

Damn i have and all... Maybe you copied me...

J.S. Pill

squod wrote: »

I've been going to a gym for years now, nothin' special. Two days a week only. I know I'm not gonna set the world on fire with muscle size as a consequence.

Colm_OReilly wrote: »

There's your problem right there, you're just going through the motions, or at the very least that's what I'm picking up from the above comment.

What's your current routine? What do you squat, bench, press, deadlift? Are you doing these movements as the foundation of your training?

There's no reason why you can't make good progress doing weight training two times a week. So long as you have good program design and you bust your arse when you're in there.

squod wrote: »

But I'm asking what's the best way of building my triceps, on my 2nd 'gym day'.

At the mo I'm doing tricep extensions with a weight stack, Using the little
bendy bar, then doing them single arm with my hand around the cable.

Can I ask what else you'd be doing on that day??

Khannie

itsallaboutheL wrote: »

Coz you weigh 70oddkg!!

Get out of it you.

ladowack

reverse grip smith bench press

TerrorFirmer

Colm_OReilly wrote: »

There's your problem right there, you're just going through the motions, or at the very least that's what I'm picking up from the above comment.

What's your current routine? What do you squat, bench, press, deadlift? Are you doing these movements as the foundation of your training?

Colm, do you ever think you're a bit intense about the whole thing?? :P

Twice a week is plenty for growth, that's how much I go as well most weeks. I've never done a squat in my life, nor do I do deadlifts. My routine would be simply bench press drop sets, and tricep dumbell extensions or using the stack to do pulldowns. It's about as through the motions as you could possibly get, but it never stopped me from putting on size/gaining strength. Some people have the most ridiculously convoluted routines....not saying that the above is that, but just in general, they have to do this and that and whatever else, instead of just doing what works or whats easy.

99% of these 'problems' isn't want of exercise, it's pretty much lack of food. Workout + eat loads of good food = strength/size, on a fundemental level.

I would do something like bench drop sets, 4 sets over 3 weights, then warmdown with stack pulldowns. Literally 2 exercises. It works...the food part is way more important. If ya wanna build your triceps.... lift heavy and EAT EAT EAT!!

J.S. Pill

TerrorFirmer wrote: »

Twice a week is plenty for growth, that's how much I go as well most weeks. I've never done a squat in my life, nor do I do deadlifts. My routine would be simply bench press drop sets, and tricep dumbell extensions or using the stack to do pulldowns. It's about as through the motions as you could possibly get, but it never stopped me from putting on size/gaining strength.

I find the simple approach works for me too but my routine seems to be way for convoluted than yours!:p

My 'triceps' day looks something like this: bench press, leg press, military press, dip, calve raise.

Other day is: Deadlift, neutral grip pull up, cable row, preacher curls, incline shrug.

I had a good laugh the other day when I came across a routine that was prescribed to me by a trainer at my gym a few years back, went something like bench press, shoulder press, incline press (all ok so far) then 4 different exercises for triceps with 3 sets each! maybe it works for some but certainly didn't for me.

mdc5065

I've been a personal trainer in the US for quite a while. Just registered to toss you a good triceps program:

Skull crusher - Challenging - 6 rep x 3 set
Triceps v-bar push down - Moderate - 10 x 3
Triceps flat bar push down - Moderate - 10 x 3
Triceps flat bar push down (only this time push it down like Wiley Coyote does a TNT starter if you get what i mean) - Moderate - 10 x 3
Single Arm Cable Triceps kickback - Moderate - 10 x 3

The idea is that the skull crusher hits your whole muscle, fatiguing the major parts as a unit. Then the push downs focus on the different heads of the muscle itself, and finally the single arm kickback really kills the entire unit off for good. In my opinion this type of fatigue/isolation/fatigue is a great way to build.

Also if you're trying to really build, 12 reps per set is going a little strong. If you can do that many for three sets and easily, you may not be working the muscle to momentary muscular failure on each set (which is when the muscle just "stops" from exhaustion) and that's essential for growth.

Inspector Coptoor

mdc5065 wrote: »

I've been a personal trainer in the US for quite a while. Just registered to toss you a good triceps program:

Skull crusher - Challenging - 6 rep x 3 set
Triceps v-bar push down - Moderate - 10 x 3
Triceps flat bar push down - Moderate - 10 x 3
Single Arm Cable Triceps kickback - Moderate - 10 x 3

The idea is that the skull crusher hits your whole muscle, fatiguing the major parts as a unit. Then the push downs focus on the different heads of the muscle itself, and finally the single arm kickback really kills the entire unit off for good. In my opinion this type of fatigue/isolation/fatigue is a great way to build.

I'm not a fan of kickbacks ever since i saw Mel Gibson do some with his Oscar a few years ago.

could you not replace the kickbacks with BW dips to just before failure for a couple of sets?

itsallaboutheL

Liam Henners257 wrote: »

I'm not a fan of kickbacks ever since i saw Mel Gibson do some with his Oscar a few years ago.

could you not replace the kickbacks with BW dips to just before failure for a couple of sets?

He has kickbacks in as an isolation exercise.... which dips are not.

Hanley

mdc5065 wrote: »

Also if you're trying to really build, 12 reps per set is going a little strong. If you can do that many for three sets and easily, you may not be working the muscle to momentary muscular failure on each set (which is when the muscle just "stops" from exhaustion) and that's essential for growth.

Are you saying for growth you have to work to failure?

mdc5065

Muscle growth is based off of how much muscle is allowed to rebuild and therefore how much initially breaks down for those satellite cells outside the head to repair. Therefore the greater healthy breakdown and repair period, the greater size to be gained (given the diet is also adequate). However, exactly the opposite applies. If you go DOMS-ing yourself (delayed onset muscular soreness aka the I-did-biceps-and-two-days-later-and-I-can't-unbend-my-elbows condition), you do too much damage and instead of growing you're merely healing. It should be that when the end of the entire workout for that particular muscle group comes your muscle is fully fatigued (not destroyed).
Momentary muscular failure simply is the idea that your muscle goes "okay we're done for this second" and does a lock up. Think about how you're doing bench press going for 10 reps and at 8 your muscle just says "no" and the weight freezes for an instant. That's right where you should stop for that set.

Hanley

mdc5065 wrote: »

Muscle growth is based off of how much muscle is allowed to rebuild and therefore how much initially breaks down for those satellite cells outside the head to repair. Therefore the greater healthy breakdown and repair period, the greater size to be gained (given the diet is also adequate). However, exactly the opposite applies. If you go DOMS-ing yourself (delayed onset muscular soreness aka the I-did-biceps-and-two-days-later-and-I-can't-unbend-my-elbows condition), you do too much damage and instead of growing you're merely healing. It should be that when the end of the entire workout for that particular muscle group comes your muscle is fully fatigued (not destroyed).
Momentary muscular failure simply is the idea that your muscle goes "okay we're done for this second" and does a lock up. Think about how you're doing bench press going for 10 reps and at 8 your muscle just says "no" and the weight freezes for an instant. That's right where you should stop for that set.

Good stuff. Thanks!!

mdc5065

Anytime. I just moved to Ireland for postgrad at DCU. Everyone feel free to PM me if you want any program/supplement advice because I don't want to get rusty now that I'm unemployed (:mad:)

squod

J.S. Pill wrote: »

There's no reason why you can't make good progress doing weight training two times a week. So long as you have good program design and you bust your arse when you're in there.




Can I ask what else you'd be doing on that day??

Late back to you sorry. That day is 'the rest of it' day for me.

Lately I'm dong chest, legs and back on day one.
Or bench, leg press/ squat (small) and dbrows/bbrows/pulldowns.

Day two is shoulders & arms mostly.

Used to do all three compound lifts. I figure I'm not that serious about it
so I should focus on doing something more simple for myself. More cardio less weights etc. I'd like bigger arms though, in particular bigger triceps.

J.S. Pill

squod wrote: »

I figure I'm not that serious about it
so I should focus on doing something more simple for myself. More cardio less weights etc. I'd like bigger arms though, in particular bigger triceps.

Only you can answer that question man. Do you want more muscle? do you want to be fitter? Loose weight? Train for sports? Establish what your goals actually are then start focusing on specifics like triceps. Whatever you do, you're going to have to be in someway 'serious' about it if you want to make progress.

Sorry for the brief platitude of a reply but I got to get some sleep now...

squod

Thanks for all your replies.

I'll try dips on thursday so.

squod

Tried dips for the first time in years tonight. Can see why people lke them.

Did three sets of fifteen. So next week I'm gonna try holding a bb between my legs and aim for less reps.

Inspector Coptoor

3 sets of 15 is great going.
i dunno about using a BB, maybe a DB or add a weight plate to a dipping belt and put it around your waist.

what's your BW?

I'm trying to work up to 5 sets of 10 at 112kg BW

squod

Liam Henners257 wrote: »

3 sets of 15 is great going.
i dunno about using a BB, maybe a DB or add a weight plate to a dipping belt and put it around your waist.

what's your BW?

I'm trying to work up to 5 sets of 10 at 112kg BW

BW? ah well, my scales are broke. I'd imagine I'm still just below the hundred. But I'm older, I've done dips years ago. They coulda been new at the time I started.

I meant to say DB, I'm gonna ask the gym guy if he has a dipping belt or something I could use. Great idea.

nice_guy80

Dips, and weighted bench dips

I usually cannot do more than 5/6 dips per set. so i finish off the set with some weighted bench dips

that being said, the dips usually are at the very end of the session so i'm usually knackered

also, i switched gyms lately and the dip bars are much closer together in my new gym - would that have huge effect on difficult of exercise?