best tricep exercice for mass

I'm trying to figure out the best exercice to put mass on my triceps. Right now I'm only doing 9 sets of cable pushdowns but I wanna try someting else. My bis are progressing faster than my tris...

Anyone with experience can tell me the best exercice for mass on triceps??

thx

Lying triceps extensions are great for mass- So are close grip bench presses. If you do three sets of each of those, and three sets of the cable pushdowns, you should be packing on some tricep size soon enough.

I agree with CPL 3 sets of 3 exercises go heavy as f**k I cant stress that enough. Be in the rep range of 6-8. Try to vary ur exercises every 4 weeks, thats what I do, and I like it. It keeps me more excited. Always renovate ur exercises, sets, and /or reps!!!!!!

Bench-305(5 partial reps)
Squat-450(4 reps)
deadlift-435(2-3 partials)
front squats- 225(6-8)
leg press-835(8reps)
at 19!
priceless
No Light f***in weights, if you complain just shut the f*** up and go home!!!! Fall 05 pledge class-SiGeP

Close-grip bench press is definitely my favorite tricep exercise. I do it on a decline bench as suggested in another thread (http://www.discussbodybuilding.com/STRONGEST_MAN_IN_THE_WORLD%21%21%21/m_22521/tm.htm). I like them because it's a heavy weight (I use 185 lbs) and it's a nice full range of motion.

The other tricep exercise I do is overhead rope extensions.

I tried skullcrushers but always felt unsure of my form.

Skullcrushers are definitely sorta scary when you're first learning the form, and the amount of weight you should be using- But once you get the motion down, they really hit the triceps well. This is actually the exercise I meant when I said lying triceps extensions in my earlier post, by the way...

I find the best exercises to build tricep mass for myself are compound exercises.

Weighted Dips and close grip bench press seem to work. Lying Tricep Extensions (skull crushers) are great too.

Clive Clutton HH. BSc.
P.I.C.P. Strength and Conditioning Coach
Biosignature Practitioner
cclutton@gmail.com (important emails only)

behind the neck is great for enlarging tri's

Everyone is entitled to be stupid, but some abuse the privilege.

starting tomorrow I'm gonna incorporate close grip presses, lying extensions and some over the head too.

But any form of lying tricep extensions, I tried em and I feel like my elbows are taking a bad hit. Are they good for elbows? I'm pretty sure I got good form cauz they're working like crazy.

You can try Rope Pulldown, 50 seconds by rep, 5 stop position, 10 secs each stop

1st Stop: Arm 90 degree
2nd Stop: Between 90 and 180
3nd Stop: Arm 180 (Bottom end position, each side of the quads)
4nd Stop: Between 90 and 180
5nd Stop: Arm 90 degree

Take a 2-3 mins break, raise your weight and repeat :)

WEAPON OF DESTRUCTION !

Height: 5'7"
Weight: 165 lbs
Bench: 225 lbs x 3
Barbell curl: 95 lbs x 8
Shoulder press: 150 lbs x 8
Leg press: 585 lbs x 5

50 secs per rep! my god man!

that should put on mass in your opinion

cool I'll try

50 seconds per rep?! There's no way I could motivate myself to do that consistently.

Its 1 rep at a time, 2 reps total with a break of 2-3 mins between each ....

Height: 5'7"
Weight: 165 lbs
Bench: 225 lbs x 3
Barbell curl: 95 lbs x 8
Shoulder press: 150 lbs x 8
Leg press: 585 lbs x 5

50 seconds per rep?! There's no way I could motivate myself to do that consistently.

Motivation and Intensity is the key of success :)

Height: 5'7"
Weight: 165 lbs
Bench: 225 lbs x 3
Barbell curl: 95 lbs x 8
Shoulder press: 150 lbs x 8
Leg press: 585 lbs x 5

i have been using close bench presses and seated dumbell press for quite a long time and ive added quite a good mass on the triceps . really go heavy on seated dumbell press and ull notice the difference.

what's the diff between tricep dumbell press and extension? same thing?

I think he's referring to the same thing- Overhead dumbbell extensions, or whatever you want to call them. Those and dumbbell kickbacks are the two most common dumbbell exercises for triceps.

Do u guys think this is to much? 3 sets of dips, 3 sets of close grips on a decline, 3 sets of skull crushers, and 2 sets of pressdowns using magik23's method 50 sec a rep, I do bic's and tri's on the same day.

Bench-305(5 partial reps)
Squat-450(4 reps)
deadlift-435(2-3 partials)
front squats- 225(6-8)
leg press-835(8reps)
at 19!
priceless
No Light f***in weights, if you complain just shut the f*** up and go home!!!! Fall 05 pledge class-SiGeP

I only do two tricep exercises, not four, and my tri's are absolutely wiped out after them.

First I do the decline close-grip bench press with LOTS of weight, 205 lbs. 3 sets of 4-6. For a reference point, I do bench with 225 lbs. So try taking your bench weight and lower it by 10% or so for your tri's (but make sure you have a spotter). Also with close-grip bench press make sure your elbows bend more towards your waist then they do sideways, less chance of cheating with your pecs that way. Lower the bar to your sternum.

Next I do skullcrushers with dumbbells. No magic here, standard skullcrushers. I use dumbbells because my training partner has a picky wrist on his right hand (bad break yeeeeears ago, pins and such).

I still can't see the point of a 50 second rep because cramping your arm.

my triceps are pesky bastards, they dont seem to grow using Max-OT principals 3 exercise, 3 sets each! Next time I am going to dedicate a day just for my tri's, I am going to do dips, close grip bench on a decline, superset of pressdown using rope, and then pressdown using v bar, Curl Bar Overhead Extensions, then to finish it off with cross body ext. Going to do get b/t 10-12 sets of 6-8 reps each! Going to do that on the 11, let you guys know how it went

Bench-305(5 partial reps)
Squat-450(4 reps)
deadlift-435(2-3 partials)
front squats- 225(6-8)
leg press-835(8reps)
at 19!
priceless
No Light f***in weights, if you complain just shut the f*** up and go home!!!! Fall 05 pledge class-SiGeP

close grip bench press

How close would "close-grip" be? Generally, for a bench press, I'll go shoulder-width or a little bit wider. There's a limit to how close you can go before you lose control of the balance.

Roughly 8 inches apart. Same as a close grip push-up for the triceps.

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Thanks!

But any form of lying tricep extensions, I tried em and I feel like my elbows are taking a bad hit. Are they good for elbows? I'm pretty sure I got good form cauz they're working like crazy.

Lying Triceps Extensions are known as elbow killers, just make sure you are really warmed up before jumping into them. I like to warm up my elbows with a pushdown movement with whatever attachment to really get the blood in there and then go to either Close-Grips or Lying Extensions.. or both. Another thing that I have noticed (Allthough there seems to be two schools of thought on this one) is that people go way to close on close-grip bench presses. I see some people with there hands like 6 inches apart with a Olympic Bar and the weight is teetering back and forth from trying to balance it. From what I have read and been told is just spacing your hands shoulder width when doing Close-Grips. The exagerated CLOSE-grip puts alot of pressure on your wrists and elbows... the grip may be only 6 inches in from your regular bench grip, but you are still nailing your triceps really hard without the risk of your elbows being injured. Allthough after doing a set of Lying Extensions and then wanting to do a superset with Close-Grips using the same bar and weight is a good idea... I think a close grip for that situation is good. It's just that I think your elbows are going to give out before your triceps do when trying to perfrom say 275lbs on a barbell with a REALLY close grip.

DAMN... you guys are quick. You responded before I could post.... lol.

Well for me,, if I extend my thumbs down the bar towards the middle, they are about 4 inches apart, so I'd say I do them with my hands just slightly narrower than shoulder width.

Paul

A friend helps you move, a true friend helps you move bodies.

Thanks again for the info. I've been working out mostly on my own for about three years (minus some time for two unrelated injuries and a move to another state), and I've done a lot of reading and experimenting, but I've seen only modest growth, so I'm always interested in advice. Expect a lot of posts from me in the future.

One thing I've done in the past, when I had two training partners (back home in another state), was what we called head-bangers, or just bangers, which sounds essentially like skull-crushers or lying triceps extension. Using generally an ez-curl bar, you'd lie on a flat bench, and hold the bar straight up, arms perpendicular to the ground. You'd lower the bar - under control - to about your forehead, bending at the elbows such that your upper arm remains perpendicular to the floor and doesn't move - just the forearm. The elbows should not be bent outward at all. Then you'd explosively straighten the arms, returning the bar to the original position. Think of this kind of like a bent-over tricep kickback, as far as arm motion goes. Do this as many times as you can, and when you can't go any more, then you bring the bar to slightly lower than a normal bench press - pretty much above the sternum/diaphragm - and push out as many fast-rep presses as you can, as quickly as you can. Just pound them out until you can't press the bar up any more. We'd do four sets of these. That's quite a burn!

Sounds like you're shooting for fatigue more than muscle gain- high rep sets to failure like that really aren't that great for building muscle. Sure, they'll get you quite a burn- But keep in mind that the burn doesn't mean you're building muscle.

I've recently ditched my beloved decline close-grip bench press because I lost my training partner. I had been doing them at 205 and loving it but I stopped that the one night I went to failure :) . I'm doing skullcrushers now but they don't work nearly as well. Even at 50 lbs it feels like it's harder to balance the weight during the movement than it is to actually push the weight back up. I may go to press-downs or overhead extensions with a rope.

If you're not already doing pressdowns or overhead extensions, what else are you doing for your triceps? Another great exercise for building mass without the need for a spotter is weighted dips- Just make sure you stay straight throughout the movement to really hit the tris- Leaning forward brings the pecs into play more.

If you're not already doing pressdowns or overhead extensions, what else are you doing for your triceps? Another great exercise for building mass without the need for a spotter is weighted dips- Just make sure you stay straight throughout the movement to really hit the tris- Leaning forward brings the pecs into play more.

Yep I've been doing weighted dips with 50 or 60 lbs on the belt.