Tricep routines

[BULKING_N]

Can you guys share your tricep workouts please.. I will like to get some variety and one that can shock some growth in mine.. Just giving my arm a real flat look. :crap: Yes, do include everything from weighted dips, close grips you name it and also some deep stretches and even antagonist training with biceps too.

 

[hongkongguy]

reverse close grip bench press,target the inner tri.

 

[BULKING_N]

Thanks! I gotta try that one.. Why didint I think about that variation?

Keep them coming guys.. These triceps of mine are killing my overall look..

 

[saudades]

I'm in the same boat. My triceps are very stubborn. I've been doing a cable exercise similar to a push-down, except you grab the bar from underneath with your palms up, then you pull it down. It's harder to do so you have to use less weight, but it helps keep you from getting tendonitis in the elbows. Since I added that and doing as many dips as I can do as a set using one of those machines that you put your knees on to slightly reduce your weight, my triceps seem to be responding. I've only been doing it for a couple of weeks so after a month or two, I should be able to see a big difference.

 

[BULKING_N]

I tend to that very same exercise at the end of my tricep workout. it really hits the outer head. Its a supinated one arm cable pull down.. I sort of bend my knees and try to really get a good contraction all out with each arm and focus on this exercise since you cant handle very heavy weights as you said..

Im trying a sort of static stretch in the parallel dip where I take 10 seconds to go all the way down and then hold that stretch for as long as I can..

For me, I try to vary my tricep workouts every time I train them and always include some heavy bb work and also an overhead type press

 

[hector]

heavy scull crushers 4 sets, cable push downs 3 sets, single dumbell ext 3 sets, cable singles 3 sets, close grip bench 3sets, and last but not least weighted dips till failure and dont forget the dc stretch.

 

[teedubgee]

3 sets of cable pushdowns and 3 sets of decline skull crushers (bringing the weight down behind the head). Rep range between 4-6.

 

[BULKING_N]

Cable pushdowns never seem to do anything for me.. Skullcrushers are awesome though..

 

[irishpride]

i do light cable pulldowns to get my tris warmed up, then i superset heavier cable pulldowns with weighted dips, then heavy close grip bench (or heavy skullcrushers) and kickbacks and finish with reverse grip cable pulldowns for a final pump, my strength has gone through the roof since doing this..

 

[BULKING_N]

Kickbacks are a great exercise i enjoy doing... I also like those dumbell overhead extensions done where you clasp the dumbell with both palms facing up. The only problem with that exercise is having someone there to assist with hoisting the dumbell.. I really get a good stretch on the tri's with that one

 

[hector]

rope cble kickbacks are awsome 4 a finisher.