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

DerickVonD

DerickVonD

Well-known member
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?
 
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.
 
farmtireguy said:
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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Should I do close grip before or after extensions? I'm guessing before right?
 
DerickVonD said:
Should I do close grip before or after extensions? I'm guessing before right?
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Doesn't make a whole lot of difference. Switch it up, and just make sure your nutrition is in check and you'll grow
 
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.
 
AZMIDLYF said:
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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^^ this I forgot dips lol I just started putting them in. :facepalm:
 
try rolling DB extensions:
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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
 
Tboz said:
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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Good suggestions.Also diamond pushups.(weighted or just body weight.)
 
Rodja said:
Tate Presses
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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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