View Full Version : Triceps lifts

12-09-2009, 09:25 AM
I have been trying different lifts to work my tri's like tate press, french curls, skull crushers, ect but everything really seems to bother my elbows press downs seem to be the only lift that does bother then. I was wondering if anyone had any suggestion on some lifts to help tri's that arent so taxing on the elbows.

12-09-2009, 09:28 AM
3-6 Board Press will hit the tri's quite nicely. Follow those up with some higher rep push downs or band work at the end of your training session.

Have your tried rolling db presses?

12-09-2009, 09:33 AM
Right now I do not have boards or bands (I think my g/f got me some bands for x-mas) and I never heard of rolling db presses Im gonna have to look into those thanks Ermantroudt.

12-09-2009, 09:48 AM
rolling dumbbell extensions...


good movement, find they don't bug my elbows as much as what you've mentioned, but I've also kept the weight low and progress slow

12-09-2009, 10:07 AM
I absolutely agree with huskeybear. However, regarding the video, I don't snap the lockout like Joe does. I come to a complete lock and then lower the weight in a controlled manner. That snap lock could definitely aggravate elbow issues.

12-09-2009, 11:01 AM
Dont forget about good old pin presses. 2-3 inche lock outs wont affect your elbows at all.

Cyrus Ford
12-09-2009, 11:52 AM
Dips and close grip bench works well for me. The dips are good because you can vary your range of motion if you feel the pain. Plus you can add weight if you like. The pushdowns work well also. Bouncing off the chest during bench press will definitely cause elbow pain which will carry over to other exercises.

12-09-2009, 01:03 PM
4 to 5 boards. Just go to Home Depot, get a 2x6 cut up, glue, and you're done.

12-10-2009, 01:05 PM
Thanks guys a lot of great info here that I can really use right now. I train my bench and tri's twice a week. I have a heavy and light bench day. I have been doing high reps on both days form y tri's I was thinking of doing heavier 5 x 5 on my heavy bench days and lighter 5 x 25-30 on my lighter days. Would this be a better idea than my current training plan?

12-10-2009, 05:37 PM
Boards, narrow grip presses, Key presses...... thats really all the tricep work I can take other than maybe some cable stuff to flush them..... you can always play with reps and sets too to change it up