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View Full Version : What is your staple Tricep exercise?



jtteg_x
01-22-2011, 01:02 PM
I want to experiment some new tricep lifts for the fun of it in hopes of sparking some progress whether it aids my bench or puts on size. A typical DE bench/Tricep workout for me would be doing 2 compound movements (1 DB and 1 BB) followed by some form of bodyweight or machine (IE: bodyweight push ups, dips, pull down, etc).I used to do 3-4 tricep lifts but I'm dropping the load to see if I respond better to minimal volume. Here's the run down of most common tricep lifts I been doing the past couple years...
1) CG bench
2) Weighted dips
3) JM smith press (I can't perform the lift correctly on BB)
4) some form of E-Z bar extensions (Skull crusher, standing, decline/incline, etc)
5) DB extension *refer to #4*
6) cable pull/push downs
7) ?????

I heard DB kick-backs adds slabs of muscle on all 3 tricep heads!:clown:

JJD975
01-22-2011, 01:09 PM
CG bench for me. Later in the week I add dips.

cutter
01-22-2011, 01:19 PM
Single arm tricep extension.
Pull overs.
The French press is my favorite, but the pullovers help stretch me out and the extensions seem to help my balance and posture.
Though if I could only do one, it would be the French press.

Behemoth
01-22-2011, 01:20 PM
CGBP

/thread

Off Road
01-22-2011, 01:21 PM
Dips

GazzyG
01-22-2011, 01:25 PM
Dips here too

Ben F Burgess
01-22-2011, 01:34 PM
I feel CG floor press in the tris more than CG bench

Ermantroudt
01-22-2011, 01:51 PM
Dips
Close Grip Incline Press

NickAus
01-22-2011, 02:14 PM
Lying extensions for triceps.

Board presses with or with-out bands/chains, shirted and raw for lock-out.

muscle_g
01-22-2011, 04:49 PM
I love any kind of DB Tricep extensions(both 2 armed & 1 armed)

Board Presses and Reverse-Band Presses for lockout(both shirted and raw)

mastermonster
01-22-2011, 08:07 PM
Narrow grip board press (Little finger on the rings), and cable tricep pushdowns. Hoping to be able to add dips back after my shoulder heals. I had to drop them the last few years but I used to love them.

Hobo Beard
01-22-2011, 10:26 PM
My staples:

floor press (normal and close-grip) for anywhere from 5-12 reps
decline rolling DB ext.
decline nosebreakers
1-arm DB ext.

I find floor press and the decline motions save my shoulders and 1-arm ext. are good to maintain equal strength in each arm.

mikesbench
01-23-2011, 07:32 AM
I do a lot of DB Extensions, also love using kettlebells for extensions.

Kiff
01-23-2011, 08:03 AM
Skullcrushers.

IronRanger
01-23-2011, 08:10 AM
Skullcrushers with a tricep bar.

BULK_BOY
01-23-2011, 08:21 AM
Declined Skullcrushers with EZ-Curl Bar.

Try it. You'll like it. :)

IronRanger
01-23-2011, 08:39 AM
Declined Skullcrushers with EZ-Curl Bar.

Don't know why I didn't think of that. I'll definitely try it this week.

Brian C
01-23-2011, 10:06 AM
Love skullcrushers. Heavy seated OH DB ext work well also for me.

SEOINAGE
01-23-2011, 10:16 AM
lately my only tricep work is bench press and SOHP.

theBarzeen
01-23-2011, 07:25 PM
The big one is close grip bench, especially to boards.

After that I like tricep extensions. I do these with the Spud strap, lying on a 45* bench with chains set up to be completely off the floor at the top..... 2-300# of chain loading up heavier at the lockout is awesome.

Hobo Beard
01-23-2011, 08:51 PM
The big one is close grip bench, especially to boards.

After that I like tricep extensions. I do these with the Spud strap, lying on a 45* bench with chains set up to be completely off the floor at the top..... 2-300# of chain loading up heavier at the lockout is awesome.

Do these mess up your elbows?

Brian Hopper
01-24-2011, 12:22 AM
Close grip board presses, dips (bodyweight or weighted), and skullcrushers.

BodyByGamma
01-24-2011, 01:43 AM
Narrow Grip Bench Press. Reverse Grip Bench Press. Lots of top end chains/band tension on bench press. Db "rolling" skull crushers off the floor.

Clone
01-24-2011, 06:00 AM
Narrow grip bench and 5 board press.

I love me some dips, but they mess up my shouders.

Ruff Riff
01-25-2011, 09:07 AM
Usually whatever Travis says we are doing for the day is the staple! LOL , but I do feel like floor pressing really builds my tri strength along with pin pressing with bands or chains. I also like to do some REALLY close grip benching on rehab days at home. I can't remember Travis EVER having us do dips? Tri extensions (panora press downs) really strict on only the lower half of the movement, those are nice!

I always like to do the things I am not so good at and that I don't enjoy? Those tend to be my weak points and if they are bench related then I need to make them better?

theBarzeen
01-25-2011, 10:27 AM
Do these mess up your elbows?

I get less elbow pain ( none at all usually) doing these on the incline bench than I do when I tried them on a flat bench....... I'm sure that it's different for everybody, but this works well for me. Just have a buddy hand you the strap..... you could also play with your grip, varying palms in vs. palms up.

SplitQuick
01-25-2011, 12:24 PM
Dips are one of the few exercises where immediately after I feel it in my tris. So I would have to go with dips.


I love me some dips, but they mess up my shouders.

I'm sure you know your body but I have a lot of trouble with my right shoulder on dips, and I found it 1000% matters on my hand positioning. The dip bars I use are angled like this / \ and I found if I use the narrow or wide points it KILLS my right shoulder, but for some reason if I use them smack in the middle, no shoulder pain whatsoever. Just figured I'd mention this in case somehow you tried and it hurt so you scrapped em. I had to do a lot of trial and error to find the sweet spot for my shoulder.

shocker4221
01-25-2011, 05:06 PM
I'd have to say skull crushers and dips but close grip is right up there too