View Full Version : Dumbell exercises for triceps
08-29-2005, 06:40 AM
I train using free weights and have been lifting for about 3 months. I am quite happy with the overall shape I'm developing, its nice and even and in proportion. One thing that is getting at me though is the lack of exercises for my triceps with dumbells. I do 3 reps of tricep kickbacks and tricep extensions but I know there are more exercises out there to develop all 3 tricep muscles.Using dumbells I'm not sure if i'm at an advantage to using say a machine but the gym prices near me are nearly £75+ a month which I refuse to pay.
Can anyone help me please?
lie on ure back with dumbells raised straight up then bend at the elbow down towards your skull. skull crushes but with db i like them. and not sure what you mean by extensions but have you tried holding a db with one hand above your head and bending at the elbow.
08-29-2005, 07:00 AM
Overhead DB Extentions
One-Arm Overhead DB Extentions
Lying DB Extentions
Alternating Lying DB Extentions
Elbow Out DB Extentions
Then of course, find a place to do dips.
Friends don't let friends do dumbbell kickbacks*. :(
*Shamelessly stolen from ElPietro's sig
08-29-2005, 08:15 AM
Try a pullover type movement. Using one heavy db grab one end with both hands, while laying on bench lower db behind head close to floor then pull over and push up.
Works great for me.
08-29-2005, 02:43 PM
I agree with MM here...ditch the kickbacks. skullcrushers (a.k.a. French press) and close grip bench presses are core triceps mass builders. one arm or two arm overhead extensions, and pressdowns on a cable machine with mixed grip: straight bar, the inverted V bar, and the ropes for that extra squeeze at the end.
08-29-2005, 02:55 PM
I've gotten a lot out of DB floor extensions. Basically a lying DB extension but you lie on the floor instead of a bench. This reduces the ROM but it also affords a great opportunity to do paused reps since you hit the floor on every rep. I was skeptical of them at first but my triceps strength (and size, although as a PL I'm not so concerned with that) really came on after I'd been doing these for a few weeks.
Have you tried bench dips? They are great and you only need two chairs.
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