Looking for another tricep exercise, that I can do with free weights at home.

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    Looking for another tricep exercise, that I can do with free weights at home.


    I am looking for an additional free weight tricep exercise that I can do. I am limited to free weights, since I can't drive I workout at home. I do tricep extensions with an ez bar behind the head and I have to wear elbow sleeves, so my elbows don't hurt. I want my arms to grow. I am doing extensions with the ez bar at 90 lbs including the bar and I just started curling with the EZ bar 55 pounds on each side and my arms unflexed are about 15" at the peak and about 16 1/2" flexed. Here is how my chest and tricep day looks
    incline bench at 30 degree
    flat bench with dbs
    decline flies
    tricep extensions
    Also maybe something to mention I work my back and biceps the next day, so I don't want to tire out my arms too much that I can't curl the next day. I was thinking of adding in a close grip bench press. Good idea?

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    Everything I have read says close grip bench is the way to add mass to your tris. I know I can move a lot more weight because of it being a compound movement and it will probably be less stress on the elbow. Just my opinion based on what I have read.
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    Quote Originally Posted by farmtireguy View Post
    Everything I have read says close grip bench is the way to add mass to your tris. I know I can move a lot more weight because of it being a compound movement and it will probably be less stress on the elbow. Just my opinion based on what I have read.
    Should I do close grip before or after extensions? I'm guessing before right?
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    Quote Originally Posted by DerickVonD View Post
    Should I do close grip before or after extensions? I'm guessing before right?
    Doesn't make a whole lot of difference. Switch it up, and just make sure your nutrition is in check and you'll grow
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    Close grip bench and dips are the biggest mass builders for triceps. If you don't have a dip set up then bench dips or even some chairs can work. For extra weight just lay the EZ bar across your lap with the added weight on it. I personally would do the big compounds first(CGBP,Dips) and the the others after.
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    Quote Originally Posted by AZMIDLYF
    Close grip bench and dips are the biggest mass builders for triceps. If you don't have a dip set up then bench dips or even some chairs can work. For extra weight just lay the EZ bar across your lap with the added weight on it. I personally would do the big compounds first(CGBP,Dips) and the the others after.
    ^^ this I forgot dips lol I just started putting them in. :facepalm:
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    Seated overhead DB extensions if you have DBs.
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    i would add more then 1 tricep exercise shoot for atleast 3 per workout

    skullcrusher, overhead ext, db ext, kickbacks, close grip bench press, body weight dips
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    Quote Originally Posted by Tboz View Post
    i would add more then 1 tricep exercise shoot for atleast 3 per workout

    skullcrusher, overhead ext, db ext, kickbacks, close grip bench press, body weight dips
    Good suggestions.Also diamond pushups.(weighted or just body weight.)
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    Tate Presses
    M.Ed. Ex Phys
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    Quote Originally Posted by Rodja View Post
    Tate Presses
    I keep saying I want to do these but never do! 8(
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    Quote Originally Posted by Rodja View Post
    Tate Presses
    Haha man, that was the first tricep building/accessory movement I ever did. I didn't even know what those were called until now. Cool
  

  
 

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