HORIZONTAL VS VERTICAL TRICEPS MOVEMENTS

I do both of these pretty frequently, but overall and for joint health I find the verticle movements I can progressively overload better and sustain progress over the long term. One of my favorite horizontal movements are skull crushers, but for me they almost instantly destroy my elbows so I usually stay away from them. Cable tricep extensions and seated overhead rope extensions are great for me and I use these as substitutes because I can get a great stretch on the muscle and an intense contraction.

What do you guys find works best for your triceps?
 
I agree I love skull crushers for the burn but they are killer on my elbow. That’s why I stick with tri pull downs and close grip bench.
 
EMPIREMIND said:
I do both of these pretty frequently, but overall and for joint health I find the verticle movements I can progressively overload better and sustain progress over the long term. One of my favorite horizontal movements are skull crushers, but for me they almost instantly destroy my elbows so I usually stay away from them. Cable tricep extensions and seated overhead rope extensions are great for me and I use these as substitutes because I can get a great stretch on the muscle and an intense contraction.

What do you guys find works best for your triceps?
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I probably get the best connection from overhead rope extensions (actually recently started doing these using the rings and body weight which is working nicely).

I do think close grip bench is hard to beat for overall growth though....
 
Whisky said:
I probably get the best connection from overhead rope extensions (actually recently started doing these using the rings and body weight which is working nicely).

I do think close grip bench is hard to beat for overall growth though....
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Yes close grip bench just makes you feel so pumped. It’s such a great exercise, I try making my hands touch as much as possible
 
I don't get much out of close grip bench or dips for tricep development. Skull crushers have by far put the most meat on my tri's. OH tricep extensions are a close second.
 
If you look at the function of the triceps you'll see that the action of the overhead triceps extension will train it best.

Train them heavy
Train them from the stretched position
Get a massive pump

So that can look like:
Close grip bench press or dips up to a heavy set of 8
Overhead triceps extensions - 4x10
Skullcrushers / pushdowns - 4x10
 
Yes that's what I go for. I never bothered looking into the biomechanics. In general the exercises that give the best pumps put on the most size and strength in my case.
 
For the overhead extension do you prefer dumbbells or barbells or cable?
Been using a cable lately and it burns
 
For triceps I like close grip bench press, decline DB tricep extension, dips and French presses. Although to be honest I like a lot of different movements not just those
 
BloodManor said:
For the overhead extension do you prefer dumbbells or barbells or cable?
Been using a cable lately and it burns
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I like the seated rope overhead extensions with the cable. Old school french curls are great, but the cable really keeps the tension better and doesn't mess with my elbows
 
BloodManor said:
For the overhead extension do you prefer dumbbells or barbells or cable?
Been using a cable lately and it burns
Click to expand...

I like the cables best
 
Meadows has some amazing tips for Triceps.
 
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