I've been guilty of doing the same workout over and over and over again. I feel I've grew tremendously from this tricep workout but I would like to see what you guys do / what I can change.
1. Close Grip Bench (4 sets)
2. Skullcrushers or Weighted Bench Dips (3-4 sets)
3. Over the head DB (3 sets)
4. Rope or Single Arm Pull downs (3 sets
I always start with Close Grip Bench...It's just a bad habit. I've grown huge triceps from doing this, but I know I can benefit from changing it up since my triceps adapt to the load.
Also how much would it effect my growth to do smith machine cgbp rather than on the bar? Once or twice I did it on the smith machine, and felt alot better simulation into my triceps.
That argument is so bad. Changing routine should be the last thing into why your not progressing. Your muscles dont know if your doing skulls or and OH extension. If your triceps are still growing they obviously are not getting use to it. And 4 months is not a lot of time. But if they are still growing, why stop?
CGBP and Weight Dips are staples in most tricep routines, your not gonna find much that is better. Maybe try and switch the reps and sets around.
If it ain't broke, don't fix it.
That said, the reason you felt more action in the tri's on the Smith is that the machine generally takes out the stabilizer muscles on a lot of lifts.
No dips? Sacrilege!
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if you fell like the smith machine works better and you feel it more than use it. using it might be helping your form and putting more stress on your tri's. With the reg bench you might be pushing more out useing more shoulders or something and the smith machine can only go up and down one way so that might be the diffrence for you. but one being better than the other there should be no diffrence.
OP... stick with the CGBPs first or 2nd if you are doing dips..
I would never put them after your other 3 exercises, b/c they are more isolation... and would probably take away from the weight you can CGBP press.
And try what Howard says above.. change up sets & reps..
Heck, try a whole workout of just CGBPs... or of just Dips... changing the weight, reps, grip width between the sets... I've done that and credit it for pushing my BP up and my tricep "thickness" - eventhough I don't really care about that - just the strength... mass is a bonus..
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