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
I heard DB kick-backs adds slabs of muscle on all 3 tricep heads!
CG bench for me. Later in the week I add dips.
Single arm tricep extension.
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.
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I feel CG floor press in the tris more than CG bench
Close Grip Incline Press
Lying extensions for triceps.
Board presses with or with-out bands/chains, shirted and raw for lock-out.
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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)
Last edited by muscle_g; 01-22-2011 at 04:53 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.
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floor press (normal and close-grip) for anywhere from 5-12 reps
decline rolling DB ext.
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.
My monkey arms will not stop me from benching 500#!
I do a lot of DB Extensions, also love using kettlebells for extensions.
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Skullcrushers with a tricep bar.
Declined Skullcrushers with EZ-Curl Bar.
Try it. You'll like it.
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Don't know why I didn't think of that. I'll definitely try it this week.Declined Skullcrushers with EZ-Curl Bar.
Love skullcrushers. Heavy seated OH DB ext work well also for me.
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lately my only tricep work is bench press and SOHP.
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.
Close grip board presses, dips (bodyweight or weighted), and skullcrushers.
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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.
Narrow grip bench and 5 board press.
I love me some dips, but they mess up my shouders.
Without progression, I am nothing.
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?