Looking for a decent Tricep Workout

[Stato11]

Hey guys I've pretty much put together the rest of my routine now.

Everythings looking good, I've had two weeks off training to recover and now I'm gunna start my new program, I'm just tweaking things however I could do with changing the tricep workout, I've never really found anything that works great for me, I was hoping you guys could give me some ideas.

Primarily the routine is for muscle mass.

Cheers!

 

[jm425]

CGBP
Dips
skull crushers using varied angles(flat, incline, decline, sitting, standing)
Heavy cable push downs

Those are my main staples for tricep mass. I will add other iso exercises every now and then. Find what rep range works for you.

 

[BushMan]

I agree with JM

I do Close grip bench press (or skull crushers), weighted dips, rope pushdowns

 

[springfield]

I really like Dumbbell press (cgbp but with dumbbells), lying Triceps extension with dumbbell and dips.

 

[Simpllyhuge]

I really like Dumbbell press (cgbp but with dumbbells), lying Triceps extension with dumbbell and dips.

which way do the dumbbells face? CGB can be hard on wrists, so I imagine you could fix this will dumbbells.?


Also does any one do their skull crushers like this?
Starting Strength: Video

this is said to be the right way to do them. watch the whole video

 

[jm425]

which way do the dumbbells face? CGB can be hard on wrists, so I imagine you could fix this will dumbbells.?


Also does any one do their skull crushers like this?
Starting Strength: Video

this is said to be the right way to do them. watch the whole video

I respect Mark as he knows his shit. However, I don't do them that way. I bring it down an inch away from my face. No need to bring it down too far IMO. Easier on the elbows too. Constant tension is key IMO, so large range of motion isn't needed.

 

[Desizon1012]

A lot of my tri size came from heavy chest movements with a bb.


For tris directly, cgbp, rope pull downs, and dips are some great ones.

 

[DaveWallerCB]

which way do the dumbbells face?

:yeahthat: I'd like the answer to this question too.

 

[springfield]

Palms are facing each other

 

[flexdurden]

Palms are facing each other

Yeah, Meadows uses them and calls them a Hex Press: Hex press - YouTube

A'la DC Training - I like doing one heavy RP set of a pressing exercise with a static hold at the end and them doing a WM for tris with a extension type movement. Then doing a deep tricep stretch. The WM reps are done with very slow negative. Feels soooo good

 

[Simpllyhuge]

I respect Mark as he knows his shit. However, I don't do them that way. I bring it down an inch away from my face. No need to bring it down too far IMO. Easier on the elbows too. Constant tension is key IMO, so large range of motion isn't needed.

Yeah he says that's part of the triceps function, to pull the arm forward.
I was thinking of doing them on an incline.

This movement always felt wobble to me , never really gave it much of a chance I guess.

 

[Simpllyhuge]

Yeah, Meadows uses them and calls them a Hex Press: Hex press - YouTube

A'la DC Training - I like doing one heavy RP set of a pressing exercise with a static hold at the end and them doing a WM for tris with a extension type movement. Then doing a deep tricep stretch. The WM reps are done with very slow negative. Feels soooo good

What's WM stand for?

 

[3clipseGT]

Widowmaker.

 

[springfield]

Yeah, Meadows uses them and calls them a Hex Press: Hex press - YouTube

A'la DC Training - I like doing one heavy RP set of a pressing exercise with a static hold at the end and them doing a WM for tris with a extension type movement. Then doing a deep tricep stretch. The WM reps are done with very slow negative. Feels soooo good

I don't hold the dumbbells that close to each other. Arm just stays naar my body and doesn't go over it.

 

[Stato11]

Thanks for all the replies guys.

I think I'm going to do:

Rope Pushdown - 3 sets x 20, 15, 10 reps
CGBP (Barbell) - 3 sets x 12, 10, 8 reps
Skullcrushers - 3 sets x 10, 8, 6 reps
Dips - 3 sets x 6 - 8 reps

 

[9muscle9]

sounds good ben/stato11 , We said you needed size all over but you needed more on your triceps and back more than anything

Throwing in a widowmaker at the end of everything would be a possible way to finish training?

 

[Simpllyhuge]

Widow maker is a 20 rep set right?

 

[Simpllyhuge]

Yeah, Meadows uses them and calls them a Hex Press: Hex press - YouTube

A'la DC Training - I like doing one heavy RP set of a pressing exercise with a static hold at the end and them doing a WM for tris with a extension type movement. Then doing a deep tricep stretch. The WM reps are done with very slow negative. Feels soooo good

I wonder if these would be good to do on an incline? I would wonder if that might lead to hitting ones self in the face.

 

[9muscle9]

Widow maker is a 20 rep set right?

i heard it was 100reps per set.

 

[jm425]

I wonder if these would be good to do on an incline? I would wonder if that might lead to hitting ones self in the face.

Do them on the flat bench and decline that way you can get a better range of motion compared to incline.