Ok so I need to know some really good tricep exercises for strength and power, the only catch is I'm training solo so I don't have any spots. So what would be the best tri exercises for strength and power u can do without a spot?
by solo do you mean like home gym, or just not with a partner? if its the latter, just learn to break that shyness and ask for a spot on your heaviest sets. eventually youll find 2-3 reliables that wont spot like a jackass and work out the same time as you
you also gotta realize that strength and power are two different goals. strength revolves around max load movements like bench press variations.
power involves max velocity movements, think of sport related or being able to push someone/something out of your way. which one do you really want?
JM presses and dips
As far as the power thing goes, I'm growing to freaking hate that everyone thinks that you can't build power with near maximal effort. To quote Dr Fred Hatfield aka Dr Squat, "You can't move a heavy weight slow." When you look at the top raw lifters, very few of them actually put a huge emphasis on the DE.
You knew that this would bring me out of the wood work.Originally Posted by Rodja
You can be damn sure they are utilizing some means of plyometric programming which in turn qualifies as dynamic effort. Not that power can't be built using near maximal percentages its only a piece of the puzzle that can not stand alone as the sole contributor to the increase in (inter)intramuscular coordination needed to see performance changes.
You train with them?Originally Posted by Rodja
Remove it from the powerlifting sense for a minute. You have an athlete who needs to run faster and jump higher. Do you only have the pull a heavy sled and squat heavy? The answer is unequivocally, no. Because the body needs each piece of the puzzle (stimuli) to establish the (inter)intramuscular
coordination/capabilities necessary to produce high speed movements with maximal force. And now back to powerlifting the reason why it has come into question by the individuals you cite is because time is not a consideration in powerlifting the way it is in other sports/actions.
Agree to disagree I just needed to add my two cents and broaden the horizons of the nay say to DE.
Weighted dips, single bar dips, tricep pushdowns with rope, close grip push ups.
And yes, Tuchscherer wrote an article pretty much against it.
Why Speed Work Doesn't Work - Juggernaut Training Systems - Juggernaut Training Systems
Weighted bench dips with a dumbbell between my legs always blows up my triceps. Regular dips are king but they mess with my already bad shoulders too much.
Remember why you started.
I like rolling tricep extensions. Either with a curl bar or swiss bar rolling it on the ground toward your head, or using dumbbells, resting them on the ground, and then using a little momentum to get them off the ground. Tate presses are good as well, and I also like CGBP with a safety squat bar. JMs are king, but I don't feel I perform them properly at higher percentages.
My interpretation of the JM, done a little stricter so I keep myself honest.
Referring to JM press. Aside from that I actually like all the same movements as you man. Sometimes if I'm feeling weak ill do some rope push downs or something.
A lot of people will say that they love milk, but not many will admit that they are "in love" with milk.
I'm probably going to catch hell for this...
If you're training alone, hit heavy ass CGBP on the smith. It takes some positioning to get the bar placement just right, but honestly I used to do only these & dips for a long time. My triceps are hands down the strongest part of my BP, so it must've worked.
I simply like them because there's total tricep isolation. No stabilizers, no bar path fight, just PRESS.