Triceps!!!

Leading on from Val J and I discussion in the before and after thread - what are the best exercises for building huge triceps?? :)
I will need huge , if I am ever to fill my loose skin!!

hi notcosi,,best to hit the tris from diffrent angles,but narrow grip bench press builds size, as you can use more weight,,

Hi Val, I haven't got a clue what is the best but this is what I do...

Tricep press on a bench, and I hold my arms slightly at an angle backwards when I am lying down cos I read somewhere that it isolates the tricep more...it's harder but then again, I don't want easy, I want results!

The other one is tricep pushdowns with a straight bar, and i go as heavy as I can, my triceps are coming on really well (sorry for showoff).....but remember DON't lean forwards over the bar cos you're bringing other stuff into play, altho I haven't got a fooking clue what that is...but keep straight and keep your elbows firmly locked into your sides....QUALITY over quantity every time is what I have read in all the mags, so I try to do that cos there's no point in doing ANYTHING if your not gonna do it right..

Also, the triceps get worked by doing other moves aswell so I guess you must be working them already in some way.....good luck Val......:)

Skull crushers supersetted with close grip press is a great one for increasing strength in the tricep thus helping to build up some mass. http://www.exrx.net/WeightExercises/Triceps/BBLyingTriExtSC.html

close grip bench is a very good exercise.

Synthol! JOKE!!

close grip bench press and dips could help.

right = close grip bench press it is! If I ever get time to get to the gym - I don't have trouble with motivation but working full time, kids and everything else - find it really difficult to get the time :(

my tricep workout (when I hit them directly) is:
either close grip bench or close grip skullcrushers as heavy core exercise
then
standing over head cable extensions, like this but cable comes from above, not tried from below:
http://www.bodybuilding...erhead-triceps-extension
cable one arm extensions
http://www.bodybuilding...one-arm-tricep-extension
Triceps pushdown (this is reverse, I do overhand)
http://www.bodybuilding...se-grip-triceps-pushdown

currently I'me hitting them with all exercises above and then fiishing off with a big pump by doing triceps pushdown - 7 sets of 10 with 30 seconds pause between each set. Make sure you dont load too heavy or you wont last more than 5 sets.

Close grip bench seems to build mine quite well.

Weighted dips were responsible for my biggest increases.  I got a few inches when doing dips only for triceps.

Keep pushing the weight up, lowish rest times and extensive use of dropsets.

All the best,
J

The biggest builders are the 3 most people have mentioned as you can move more weight with these, close grip bench press, upright dips(weighted if possible) and French Press.

My triceps are just now improving after months of stagnation, how? I've really upped the kgs on my bench, I'm bench pressing a lot more now that I have put more effort into it. My triceps are most grateful and welcome!

I also usually fry then off with slow heavy close gip too, not may though.

Intensity  with all above tricep movements,another trick is pace of movement mix up the pace of the work out like slower on the negative part of the exercise one day next day reverse, this keeps the muscle group guessing so does not get used to any movement to long,and good rest time as well.

Are any of you guys interested in Competing?

When I want to put more size on my triceps the main thing I do is train them on a completely separate day from my chest/shoulders. This way they can be hit more than once a week.

An average tricep routine for me would be:

Warm-up tricep pulldowns (front grip) 4 sets x 12 reps
Lying scull-crushers 4 sets x 12 -8 reps
Bent over tricep kick-backs 3 sets x 12-10 reps
Close-grip bench 4 sets 10-4 reps
Tricep pulldowns (reverse grip) 3 sets x 15-8 reps
Seated dips 4 sets failure

It is pretty intense, and some weeks I miss out the kick backs. I always use the tricep pulldown (either grip) to warm my arms up. I don't like to go too heavy much at all with my triceps so, if I am feeling strong that day, I will add one or two more sets to the warm-up and do drop sets. It gets them primed, pumped and ready.

I will always finish off with seated dips to failure. If I do them at any other time in the routine it can get boring with the amount of reps needed for failure. Unless of course there is someone around to load me up with plates.

The main thing I emphasize on in my routine is form. I do my exercises really strict and controlled. I make sure I can feel the muscle working and always have that '1 count' squeeze at full extension.

usrpguk


When I want to put more size on my triceps the main thing I do is train them on a completely separate day from my chest/shoulders. This way they can be hit more than once a week.

An average tricep routine for me would be:

Warm-up tricep pulldowns (front grip) 4 sets x 12 reps
Lying scull-crushers 4 sets x 12 -8 reps
Bent over tricep kick-backs 3 sets x 12-10 reps
Close-grip bench 4 sets 10-4 reps
Tricep pulldowns (reverse grip) 3 sets x 15-8 reps
Seated dips 4 sets failure

It is pretty intense, and some weeks I miss out the kick backs. I always use the tricep pulldown (either grip) to warm my arms up. I don't like to go too heavy much at all with my triceps so, if I am feeling strong that day, I will add one or two more sets to the warm-up and do drop sets. It gets them primed, pumped and ready.

I will always finish off with seated dips to failure. If I do them at any other time in the routine it can get boring with the amount of reps needed for failure. Unless of course there is someone around to load me up with plates.

The main thing I emphasize on in my routine is form. I do my exercises really strict and controlled. I make sure I can feel the muscle working and always have that '1 count' squeeze at full extension.

 
Dude you do more sets for triceps than i do for back,chest and shoulders combined!
I would be bored Sh*tless by the time i got through that lot.
Quality not quantity in my book but good luck anyway.
 
Rep.

silent rep

usrpguk


When I want to put more size on my triceps the main thing I do is train them on a completely separate day from my chest/shoulders. This way they can be hit more than once a week.

An average tricep routine for me would be:

Warm-up tricep pulldowns (front grip) 4 sets x 12 reps
Lying scull-crushers 4 sets x 12 -8 reps
Bent over tricep kick-backs 3 sets x 12-10 reps
Close-grip bench 4 sets 10-4 reps
Tricep pulldowns (reverse grip) 3 sets x 15-8 reps
Seated dips 4 sets failure

It is pretty intense, and some weeks I miss out the kick backs. I always use the tricep pulldown (either grip) to warm my arms up. I don't like to go too heavy much at all with my triceps so, if I am feeling strong that day, I will add one or two more sets to the warm-up and do drop sets. It gets them primed, pumped and ready.

I will always finish off with seated dips to failure. If I do them at any other time in the routine it can get boring with the amount of reps needed for failure. Unless of course there is someone around to load me up with plates.

The main thing I emphasize on in my routine is form. I do my exercises really strict and controlled. I make sure I can feel the muscle working and always have that '1 count' squeeze at full extension.

 
Dude you do more sets for triceps than i do for back,chest and shoulders combined!
I would be bored Sh*tless by the time i got through that lot.
Quality not quantity in my book but good luck anyway.
 
Rep.

5-6 exercises for any body part is not excessive! FYI I don't need any luck. My arms have always grown at a good steady rate. I have never hit any sort of plateau with them. The routine works for me. Quality AND quantity!

Close Grip Bench Press is a great mass builder. Also heavy tricep extension work good for me.

Tricep extention/pull-downs with a rope, not a bar.
Done strictly and with a moderate weight, dont go too heavy and end up losing form

Jeff

As said close grip bench press skull crushers and pushdowns as well as weighted bench/tricep dips but also:

Heavy lockouts (if on your own done in a power rack/cage)
Seated tricep press either barbell or single dumbell (held with both hands)