Tricep Training

[repmks]

How do you guys train triceps.

1. what muscle groups do you train triceps with.
2. do you stick to isolations or compound movements.
3. how often
4. anything else to add?


i train triceps once a week. seperate from my bench press day.

i usually go very heavy on the close grip bench press sometimes dips.
then i do cable pushdowns and finish with over the head single arm dumbell extensions .

the problem is i am always sore from my bench press day. my anterior delts are fried and was thinking of just doing isolations for triceps? usually 3-4 days between bench day and the tricep day.

 

[boggs67ss]

I usually do 1 maybe 2 exercises of tris on chest day (sat or sun). Then I have an arms day (wed or thurs) and do 3 maybe 4 exercises of tris. Its a small muscle group, seems easy to overtrain.

 

[brineal]

i do them with chest and shoulders 2x per week, day one is reverse grip bench and skullcrushers and day two is close grip bench and overhead french press, usually do two sets to failure on the benches and one on the other presses

 

[Oldlifter]

Once every 2 weeks. Nose breakers, close grip BB, pushdowns, on chest day.






.

 

[VTliftVT]

How do you guys train triceps.

1. what muscle groups do you train triceps with.

Chest and shoulers

2. do you stick to isolations or compound movements.

Compound - CG Bench, Rev CG Bench, Skulls, Dips

3. how often

Varies - DC 3 way split

4. anything else to add?

Extreme stretching

Above in bold

 

[Malic777.com]

just close grip partial reps 3-5 inches...thank me later ... it works great for almost everybody i know...just lift the bar off the rack a few inches and back for about 50 reps do 2-3 heavy sets...warm up before the partials...alex

 

[doug1]

I usually do 1 maybe 2 exercises of tris on chest day (sat or sun). Then I have an arms day (wed or thurs) and do 3 maybe 4 exercises of tris. Its a small muscle group, seems easy to overtrain.

how many sets per exercise?

 

[big nasty]

Above in bold

At the moment...same here

 

[jm425]

Tris are one of my best body parts. I train them with chest. My exercises vary but these are the ones I like to do and have found that work especially well.

1. CGBP
2. Weighted Dips
3. 1 or 2 arm db extensions.
4. Skull crushers(don't go super heavy on these or the potential to fuck up your elbows is great.)
5. Push downs

 

[ironjunkie]

I train mine once a week sometimes with a larger body part say chest or on an arm day. depends on my split. I change my split every week.

if it's an arm day I do:
(If i'm doing 3 excersises I mostly keep my sets around 3 and I may rest for 30 to 45 sec btw sets!)

Over head cable ext 3-4x10-15
Rope push downs 3-4x10-15 (I alternate single arm cable pushdowns EO week)
Straight bar pushdowns or reverse ext. 3-4x10-15.

EO week I will throw in a single arm isolation excersise.

I do them heavy and every now and then I will end a set with high reps.

It works for me. My tris don't need much to grow.

I was out of the gym for almost a year and half. Got back in Jan 09. My arms are not big but there hittin 18 1/2 inches now. I was barely over 17" when I started.

 

[repmks]

just close grip partial reps 3-5 inches...thank me later ... it works great for almost everybody i know...just lift the bar off the rack a few inches and back for about 50 reps do 2-3 heavy sets...warm up before the partials...alex

def going to have to give this a try.



looks like alot of you guys train tris with chest. i think i'm going to go that route for a while. my grip on regular bench press is pretty narrow anyway. might as well get tris done with on the same day.

 

[Malic777.com]

def going to have to give this a try.



looks like alot of you guys train tris with chest. i think i'm going to go that route for a while. my grip on regular bench press is pretty narrow anyway. might as well get tris done with on the same day.

be sure to do heavy partials your triceps will gains substantially in mass ...alex

 

[halflife]

be sure to do heavy partials your triceps will gains substantially in mass ...alex

Malic, you do continuous tension or let the bar touch the rack between reps?

 

[jm425]

be sure to do heavy partials your triceps will gains substantially in mass ...alex

I absolutely agree that, that is the best way to do cgbp. The upper half of the movement is what works the tris, not the bottom half of the movement. CGBP is by far my favorite exercise for tris and you can go super heavy.

 

[PsyT]

do you do em off the rack or just halt the weight by yourself?

 

[Ashop]

How do you guys train triceps.

1. what muscle groups do you train triceps with.
2. do you stick to isolations or compound movements.
3. how often
4. anything else to add?


i train triceps once a week. seperate from my bench press day.

i usually go very heavy on the close grip bench press sometimes dips.
then i do cable pushdowns and finish with over the head single arm dumbell extensions .

the problem is i am always sore from my bench press day. my anterior delts are fried and was thinking of just doing isolations for triceps? usually 3-4 days between bench day and the tricep day.

I train CHEST/SHOULDERS/TRICEPS...TRI's last.
I like Close grip bench press,,tricep pressdowns,,,and barbell skull crushers.

 

[stan66]

I absolutely agree that, that is the best way to do cgbp. The upper half of the movement is what works the tris, not the bottom half of the movement. CGBP is by far my favorite exercise for tris and you can go super heavy.

Also been enjoying doing floor presses lately.
Have been mostly using the BB but can also use the DB's too, and bring the elbows in nice and close to the body on the way down. Just touch the floor and go for every rep.....

 

[tomlet1]

i think people tend to over complicate training.

just smash the things up heavy as possible..

3 sets of dips (weighted if poss)
3 sets of CGBP
2 sets high rep cable pushdowns

if you like working each side seperatley, throw in some single arm DB ext every other week in place of the pulldowns.

lots of food.

grow.

 

[repmks]

just close grip partial reps 3-5 inches...thank me later ... it works great for almost everybody i know...just lift the bar off the rack a few inches and back for about 50 reps do 2-3 heavy sets...warm up before the partials...alex

are you close to locking out on these 3-5 inch reps?