For some reason my arms seem to lack in the tricep department and its not that they dont have some mass but they dont grow any "wider"? What do you guys feel is the best exercise to hit overall tricep development other than deadlifts of course
Or I should say what have you guys seen the best growth from... and not just what you think is the best! haha
I personally like some bench dips with my feet kicked up on another bench.. on and a stack of 45's racked on my junk.
The Historic PES Legend
A drop down set of overhead dumbell presses always kills me I usually drop down 15 pounds each time and try to get 8 reps then drop and do 15pounds less for 8 until i get to 20 pounds which should be hard as **** to squeez out. USE A SPOTTER and do it for 3 sets.
Close grip bench presses. And when I say close, I mean having your hands just a thumb length apart.
Heavy close-grip bench and heavy overhead dumbell presses for me.
Close grip bench, Weighted Dips, and overhead EZ bar french presses (in conjunction with the other 2). Tried reverse grip bench on a smith machine and hated it. Flat ez bar seems like a waste to me, but different strokes... Tri pulldowns on lat bar or cables also seemed like a waste in hindsight.
Dips (weighted if need be)
I did 4 sets of cable pull downs with the rope a few days ago and felt really good afterward. It's one of the only lifts where I actually lock out my arm because I really flex the hell out of my tris when I pull the rope apart.
Kind of like this guy:
YouTube - Cable Rope Pull Down / Tear Apart for Big, Toned, Arms & Triceps
**NOTE: I can't hear what he's saying and I stand closer to the rope so it comes straight down, slight break at the knees.**
Last edited by Hawk; 04-09-2011 at 03:28 PM. Reason: gramma and spellang
SNS Agmatine log
skulls on a slight decline
My tri's used to suck pretty bad. I have added a lot to them by doing full body dip>pushdown superset. I do three sets, three times a week. Its worked wonders.
Good old rope cable pulldowns, rope over head extensions, and probably the most under-rated tricep exercise is the dumbell kickback. It's not just for girls!
“Lord, whom shall we go away to? You have sayings of everlasting life"- John 6:68
WHAT has science offered?
Yeah it is lol they look good doin it guys look gay. Anyways I would go heavy then light so earlier I said drop down set overhead press then do drop downs for skull crushers, then I like to do supersets underhand cable pulldown and overhand press down 8-12 reps each really gets the blood flowing and pumping.
Pick one over-head and another a push. Both emphasizes different heads.
DB overhead extensions, kickbacks, dips, pulldowns w/ preacher bar and cables, SS incline DB press w/ close grip pushups.
have fun, mix those up^ plus the other ones mentioned before are all good as well. I find kickbacks with a cable to be fantastic to cap off your workout, and finish burning out after hittin heavier weights for tris.
I dont really do much direct work and tris are one of my best parts from all of my pressing.