Tricep work

Bertucci · Apr 6, 2012

I'm wondering what you all do as far as improving triceps mass. Right now I'm doing cable pushdowns, kickbacks, and narrow grip bench and I've really slowed down on the gains recently. Any advice on routine changes?

Leggo my Ego · Apr 6, 2012

I trash the shit out of them with extensions, skull crushers and pushdowns before going as heavy as I can for 4 sets of eight on close grip bench press. On the isolation exercises, use a little less weight and I really focus of squeezing the muscle and burn it up. When I hit the close grip bench my triceps are already swollen

letz · Apr 6, 2012

usually start with skullcrushers then dips and finish off with reverse pushdown, deffo works very well for me

max5000 · Apr 6, 2012

weighted dips, elbows in tight, don't lean forward....

Bertucci · Apr 6, 2012

thanks for the input guys. You guys do bodyweight dips or weighted? At the moment I can't do weighted due to the equipment at my gym. Any way you think I can get around that?

SAGE74 · Apr 6, 2012

max5000 said:
weighted dips, elbows in tight, don't lean forward....

:yeahthat:
This builds tris crazy for me!

Iron Worker · Apr 6, 2012

I love thrashing tri's. Like to change up the handles/rope on the cable pressdowns. Like the dumbell overhead extensions, using both arms on one dumbell behind the head.

fireazm1 · Apr 6, 2012

bump

cable pushdowns

skull crushers

ROCKEDUP · Apr 7, 2012

Bertucci said:
I'm wondering what you all do as far as improving triceps mass. Right now I'm doing cable pushdowns, kickbacks, and narrow grip bench and I've really slowed down on the gains recently. Any advice on routine changes?

hey buddy -- Phil Hernon taught me a really cool one. I don't have great tris or anything but I really enjoy this one...

grab a set of dumbells and lay supine on flat bench( you cant use the floor too because your elbows dont need to go past 90) then press, but with a neutral grip keeping elbows tight. keep rom in the 80-90% range moving fluidly. sort of like a dip but with dumbells. One of my favorites try it out!!!

tay · Apr 7, 2012

DB KickBacks 3x12

Close-grip bench-press 4x8

Incline Bench EZ-Bar Skull-Crushers 4x10-12

Cable one-handed pushdowns (underhand or over-hand) 3x15

Bertucci · Apr 7, 2012

ROCKEDUP said:
hey buddy -- Phil Hernon taught me a really cool one. I don't have great tris or anything but I really enjoy this one...

grab a set of dumbells and lay supine on flat bench( you cant use the floor too because your elbows dont need to go past 90) then press, but with a neutral grip keeping elbows tight. keep rom in the 80-90% range moving fluidly. sort of like a dip but with dumbells. One of my favorites try it out!!!

Thanks man, Ive never heard of that, Ill definitely give it a try

SqWark! · Apr 7, 2012

Dips and close Grips

saps · Apr 7, 2012

Lot of DB kickback fans here, Haven't done them myself since Haney was winning the O

DenseGains · Apr 7, 2012

skull crushers to failure, put the bar down for ten secs, then chin crushers (as i call them) same as skull crushers just elbows in and bring the bar down to your chin to failure. then immediately rack the bar, add some weight and do close grip bench to failure.

Do 3 sets of that, hit's every head of the tricep and fucks my shit up

then i got and do close grip and medium grip cable extensions for 2 sets each to failure. yeahh buddy