What are your favorite Triceps lifts?

Question

I'm having trouble finding some good triceps lifts that are both comfortable and effective.

I like the close grip bench press and triceps pushdowns. I want one more to go along with those. I do triceps on the days that I also do chest and shoulders (the extension muscle groups).

Previous triceps lifts I have tried, but did not like, include skullcrushers, standing triceps presses, and overhead extensions.

Thanks for any recommendations. I will try each one before I choose the best answer.

Answer 1

Try tricep dips (weighted or not). What you do is get two flat benches that are about the same height. Position yourself sitting on one bench facing the other bench with enough space in between the benches that you can put your feet up on the other bench and then lower yourself down in between the two benches (your butt towards the floor). You can do this by itself or use something like a 25lb plate and sit it on your lap to add to the weight. I typically do three sets of 12 or 15 at the end of my tricep workout.

Answer 2

If you are looking for the most simple then pressdowns and close grip bench presses are great. Another easy one is doing Dips. To gain muscle mass in that area I would recommend different exercises though. When you work the "push" muscle groups together (chest, shoulders, triceps) each one has some effect on the other. So when you are doing bench presses you are also exercising you triceps and shoulders. With that being said, you won't be able to do as much with your triceps on the routine that you are using so you want to get as much out of it as possible. The best exercises in my experience are those that use free-weights (dumbbells and barbells). My favorite tricep exercises are seated Dumbbell french presses and Lying Tricep Extensions. If you have tried these and they felt uncomfortable then you may not have been doing them correctly. They are the best in my opinion. Before you do them you should still do 1-2 warm up sets of pressdowns with a light weight that you can get 15-20 reps with. If you need any advice or instructions send me a email. Good Luck.

Answer 3

Here are some triceps moves I have found effective.

-Close handed or diamond push-ups

-Dips (if you want to focus the force on your triceps more keep your torso vertical. Leaning over focuses the effort on the chest)

-incline pushdowns (take an incline bench, attach a rope or bar to the high end of a cable station. Keep your elbows to your side and execute the move. The incline allows you to work the triceps through a fuller range of motion)

-Bench dips (have a partner place weight plates on your lap for extra resistence if its too easy).

-Dumb bell kickbacks (bend at the waist and extend your arms fully behind you. For an added challenge twist your wrists up after extending your arms).

For more tricep exercises I recommend going to www.bodybuilding.com and clicking on the "Exercises" option on the side menu. You will find lots more tricep specific exercises there.

Answer 4

close-grip bench press. it is the terrific ordinary bulking exercising for each and all of the heads of the triceps. On a flat bench & grip the bar with your hands no further than 12 inches aside. do no longer grip the bar too close as you will injure your wrists.

Answer 5

tricep overheads while laying on a bench. They burn....I've started doing this. You will be sore....but that's what it takes.