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What do you all do for Triceps?
Since we have a bicep one...Lets make a tricep one. What do you all do on your Tricep day..Include the exercise , the weight you use and how many reps and sets......If you like Thanks all.
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to build em thick i stay with the basics... 4 sets of close grip bench with a warm-up set to start, then either 4 sets of french press(one armed extensions behind your head) either that or skull crushers, and then dips(weighted). -
cable extensions to warm up, skull-krushers, close-grip press, cable press. posting weight is pointless as everyone's is different. try for around a 4 set max per exercise where your failure point is around 12-15 max.Comment
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All similar exercises, just different orders...
Dips
Skull-crushers (superset close grip bench)
One-arm extentions behind head
Cable push downs
*sometimes some one-handed reverse curls on cable. Be sure to flex your wrist all the way back to get a full flex on the tricep!Comment
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EXERCISE 1
cable skull crushers 4 x 10-12
one arm cable pushdown 2 x 10
wide grip cable pushdown 3 x 10
cable pushdown 1 x 30
EXERCISE 2
close grip bench 4 x 10
elbows out ext. 3 x 10
cable kickbacks 3 x 10Comment
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I also do the basics, but I mix everything up every workout to shock my muscles:
- skullcrushers
- weighted dips
- close grip bench presses
- dumbell extensions (with 1 or 2 arms)
- cable pressdowns (with a cambered bar or rope for example)
- kickbacks
Unfortunately, my arms are lagging bodyparts:(
I do the right exercises, but I guess it's just genetics or something. My back is my best bodypart so...Comment
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exercise 1:
close grip bench presses: 1 warm up folowwed by 4 sets of 6-10 reps.
dips: 4 heavy sets of 6-10 reps
exercise 2:
extensions: 1 warm up 3 sets of 6-10 reps
kickbacks: 3 sets of 6-12 reps
dips: 3 sets of 6-12 reps
thats all i do, but i alternate the exercises everytime i feel them not working for me which is about every 4-5 weeks. So far so good, awesome development in my arms.Comment
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