favorite mass building tricep exercise

[anthony1992]

What is your favorite exercise to build mass on your triceps. I think close grip benchpress with reps between 6 and 10 are the best to build mass.

[Sledge]

Agree

[tiramisu]

regular bench and of course squats

[Orca]

What is your favorite exercise to build mass on your triceps. I think close grip benchpress with reps between 6 and 10 are the best to build mass.


Agree


BRB doing CGBP =D



Actually on the menu for tomorrow! I like doing Reverse Grip Bench as well but I think I need stronger forearms or something...(?) I have trouble balancing the weight/unracking it and focusing on the triceps.

[Koubs]

How "close" do you guys have your hands on these?? They used to KILL my wrists, so I stopped doing them for a while... Then I started doing them again several months ago, but I have to use a grip a little wider than shoulder width in order for me to feel no pain in my wrists...

I still think they're great for triceps, as I keep my elbows more IN instead of more out like regular presses... But the hand position is probably considered "wide" compared to how most people do them..

Your thoughts??

[Wheels]

How "close" do you guys have your hands on these?? They used to KILL my wrists, so I stopped doing them for a while... Then I started doing them again several months ago, but I have to use a grip a little wider than shoulder width in order for me to feel no pain in my wrists...

I still think they're great for triceps, as I keep my elbows more IN instead of more out like regular presses... But the hand position is probably considered "wide" compared to how most people do them..

Your thoughts??

I would say my hands are probably about shoulder width. Supposedly you're supposed to go narrower but I feel the exercise more with a bit wider of a grip; no stress on the wrists/elbows that way, either. As long as you're feeling the tris get hit hard, I'd say you're g2g man.

[Frosty]

I think combo of heavy close grip (14" grip) benches and heavy skull crushers. I like the one overhead machine because it allows me to use a ton of weight. I believe that big triceps come from really heavy loads and lots of work.

[indianamonster1986]

I use a machine bench and place a cable camber bar in between the handles and take the inner grip and do machine close grip.

[Sledge]

How "close" do you guys have your hands on these?? They used to KILL my wrists, so I stopped doing them for a while... Then I started doing them again several months ago, but I have to use a grip a little wider than shoulder width in order for me to feel no pain in my wrists...

I still think they're great for triceps, as I keep my elbows more IN instead of more out like regular presses... But the hand position is probably considered "wide" compared to how most people do them..

Your thoughts??

Try doing them with an EZ bar. It puts your wrists in a more natural position.

[Youngguns]

I think combo of heavy close grip (14" grip) benches and heavy skull crushers. I like the one overhead machine because it allows me to use a ton of weight. I believe that big triceps come from really heavy loads and lots of work.

Mine have grown best from higher reps and cables...

[Frosty]

Mine have grown best from higher reps and cables...


Cool. Do what works. That doesn't do shit for mine :D

[Por2gue]

How "close" do you guys have your hands on these?? They used to KILL my wrists, so I stopped doing them for a while... Then I started doing them again several months ago, but I have to use a grip a little wider than shoulder width in order for me to feel no pain in my wrists...

I still think they're great for triceps, as I keep my elbows more IN instead of more out like regular presses... But the hand position is probably considered "wide" compared to how most people do them..

Your thoughts??
I do mine fairly close, bout 12-14" between my hands. Feel way less on my chest like this.

[bignready]

on chest day, after hitting my chest, ill do a few sets of cg bp's and dips.then a few days later on arms day i it em heavy and hard with skullcrushers,vbar pushdown's and extentions

[Youngguns]

The way I see it is...

With heavy movements it's too easy to go too heavy and not focus on the muscle at work. If you at least begin with a cable movement to pump blood into the triceps, when you do go to a barbell or dumbbell movement, you can really feel the muscle working. This goes for any muscle. It, aside from breathing is one of the most important pieces of bodybuilding I've learned in the past 3 years.

[MichaelWayne]

Pressdowns to warmup, followed by a couple heavy sets of skulls. Incredible pump and a pain that lasts for days.

[anthony1992]

I would say my hands are probably about shoulder width. Supposedly you're supposed to go narrower but I feel the exercise more with a bit wider of a grip; no stress on the wrists/elbows that way, either. As long as you're feeling the tris get hit hard, I'd say you're g2g man.


I like a 12" grip the best

[red barraca]

for me weighted dips

[Big Al]

Close grip press, very close grip, about 5-6 inches apart, otherwise front delts and chest get into play a lot. punishment for wrists though.

[anthony1992]

at my high school my weight training teacher tells guys to make there hands touch each other for close grip benchpresses!

[bigtimektz]

Weighted Dips
Reverse-Wide Grip Smith Bench- Hardly see anyone doing these but added some serious size to my triceps.

[anthony1992]

Pressdowns to warmup, followed by a couple heavy sets of skulls. Incredible pump and a pain that lasts for days.


skull crushers are my second favorite exercise to build mass on the triceps

[BarbellBeast]

I like weighted dips. Have you ever gotten your crotch pinched by the chain links on the belt? thought the general got pinched off!:(

[flexingtonsteele]

nothing beats the close grip bench!

[kicker]

Close grip bench press and skull crushers for me!

[BigJD69]

Nose breakers/skull crushers

[raylove]

i think overhead dumbell extensions but heavy weight does it for me however my elbows hurt a lot.

[greuceanu]

Close grip bench is my favourite.

[BoneBz]

There are 4 main moves that I feel work great for building mass in the triceps. Weighted dips, JM press, close grip/reverse grip barbell press and close grip decline barbell press. I base each triceps session around one of these exercises. Pyramiding the weight and progressively lowering the rep range. I'll do 4-6 sets of the mass move. And two or three sets of each other exercise performed.

[TigerUpperCut]

dips

[Koubs]

at my high school my weight training teacher tells guys to make there hands touch each other for close grip benchpresses!

My wrists would be absolutely destroyed.... i couldn't even imagine

[raylove]

i hate football coaches they are dumbasses that dont know shit about weight lifting NEVER EVER LISTEN TO HIGHSCHOOL COACHES ABOUT WEIGHT LIFTING.

[Ninja Loco]

i hate football coaches they are dumbasses that dont know shit about weight lifting NEVER EVER LISTEN TO HIGHSCHOOL COACHES ABOUT WEIGHT LIFTING.
Quoted for absolute, unadulterated truth.



CG bench presses and weighed dips get my vote.

[BigCanuck]

Reverse grip Declines.

[KEVDIESEL]

what is your favorite exercise to build mass on your triceps. I think close grip benchpress with reps between 6 and 10 are the best to build mass.
definately!!

[KEVDIESEL]

Today i combined close grip bench and seated overhead dumbbell extension.

[raylove]

Today i combined close grip bench and seated overhead dumbbell extension.

id say probably the best workout for tricep growth!

[KEVDIESEL]

id say probably the best workout for tricep growth!Yeah man it felt insane.

[anthony1992]

i hate football coaches they are dumbasses that dont know shit about weight lifting NEVER EVER LISTEN TO HIGHSCHOOL COACHES ABOUT WEIGHT LIFTING.


last week my weight training teacher showed my class how to do close grip bench presses. He got one of the kids in my class and made his hands touch each other on the bar and made them go down till there hands touched there chests while keeping there elbows wide. His wrist looked like it was going to snap!

[Mr. Hyde]

Reverse grip smith press
Hammer Strength Dips
Close Grip bench

[Voland]

Regular incline bench press. No kidding, my tris grow more from indirect work that with direct/iso excersise.

[italianmanMASS]

What is your favorite exercise to build mass on your triceps. I think close grip benchpress with reps between 6 and 10 are the best to build mass.

1. hammer strength dips
4 sets 12, 10, 8, 6 reps ascending wt
(gripping so palms face behind you)

2. overhead dumbell extensions
(both hands on one dumbell)
4 sets 12, 10, 8, 6 reps ascending wt ( flare elbows way out )

3. cable tricep pushdowns (with lat pulldown bar attached to the pulley) ascending wt
4 sets 12, 10, 8, 6 reps
(grip the bar very wide on the bends of the lat pulldown bar)

my triceps grew (and are still growing) like weeds to this routine

good luck

peace

[MRT]

CGB end thread!!!!

[Sistersteel]

Skull Crushers on the floor with bands

bar none.

[Canuck_Muscle]

I personally love seated overhead dumbell extensions. Also skull crushers and reverse grip pushdowns.

[Jonny D]

For me skullcrushers and dips, i love close grips but they wreak havoc with my wrists, i do em every once in a while as rare treat.

[evilive138]

Reverse grip smith bench.
Weighted dips.

[thepump]

Skull crushers for sure!!!!!:lift:

[NTBB]

Weighted dips and close grip bench

[ChunkyThunder]

CGB of course

and I do skull crushers a bit diferent than most. I do them to failure, then press the weight back up and do 3 second negatives until I can't hold the negative for a 2 count. Sometimes after that I rep out close grips....That shit kills

[sassy69]

I've been trying to grow my tris because my bis overpower them.

Super skull crushers w/ close grip presses

Weighted Dips

OH ezbar tri extensions

Super cable tri pressdowns w/ DB kickbacks

I'll tell you if it worked at the USAs in July!

[Mossberg]

Im still a nubcake to all of this but I do skullcrushers and go immediately into close grip benches. As I get stronger though I think I will have to separate the two.

[Formula94]

Im still a nubcake to all of this but I do skullcrushers and go immediately into close grip benches. As I get stronger though I think I will have to separate the two.
Or just switch around the order you do them in from week to week.

[Bubba Bronko]

Anywhere inbetween shoulder width is goooooood

[REDBULL250]

hard to explain but an old school guy from my gym showed me an exercise and i get more growth from it than anything i have ever done. you stand in front of a smith machine with bar at mid chest level, close grip, feet close with a stance back behind you, go down toward the bar dipping your head just underneath and press yourself back up.

[The Big Sexy]

I like close grip on an incline bench on the smith... something I've just started doing... kind of in the same "family" as CGBP

[ChunkyThunder]

I like close grip on an incline bench on the smith... something I've just started doing... kind of in the same "family" as CGBP

I have been using the smith as well because I train solo, and failing with a barbell and no spotter is embarrassing as shit

[Ronnie Rowland]

How "close" do you guys have your hands on these?? They used to KILL my wrists, so I stopped doing them for a while... Then I started doing them again several months ago, but I have to use a grip a little wider than shoulder width in order for me to feel no pain in my wrists...

I still think they're great for triceps, as I keep my elbows more IN instead of more out like regular presses... But the hand position is probably considered "wide" compared to how most people do them..

Your thoughts??

Use dumbbells..;)

[the_gift]

i use to do lots of close grip bench, dips, kick backs, ez bar skull crushers.. my triceps looked like shit.. then i started doing lots of cables, high reps..

pushdowns different grips, overhead extensions, one arms.. etc.. and now my triceps are my best bodypart.

[the_gift]

http://i43.tinypic.com/299ymq.jpg

[NTT91]

decline cgbp on a smith machine. This lets you go SUPER heavy!!

[orhochris]

decline skull crushers with an ez bar

[Trixter]

Reverse grip smith presses for me also followed sometimes by a couple drop sets of slow reps on machine dips.

["Rodz"]

For me skullcrushers and dips, i love close grips but they wreak havoc with my wrists, i do em every once in a while as rare treat.


Have you tried them with an ez curl bar?

["Rodz"]

at my high school my weight training teacher tells guys to make there hands touch each other for close grip benchpresses!

Shit we need coaches up here in Canada, not science teachers with spare time, If I had my hands touching i wouldnt get one rep up

["Rodz"]

The way I see it is...

With heavy movements it's too easy to go too heavy and not focus on the muscle at work. If you at least begin with a cable movement to pump blood into the triceps, when you do go to a barbell or dumbbell movement, you can really feel the muscle working. This goes for any muscle. It, aside from breathing is one of the most important pieces of bodybuilding I've learned in the past 3 years.

Pre-exhaust baby!!!!

[SouthernLord]

I will echo close grip bench and weighted dips.

I like "Rolling" DB and EZ bar extensions too. These are killer at 12-15 reps. Pumps the shit out of your lats and forearms too.

[Trixter]

I like "Rolling" DB and EZ bar extensions too. These are killer at 12-15 reps. Pumps the shit out of your lats and forearms too.

Never heard of those. Could you elaborate?

[SouthernLord]

sxm2O_EtOfY

These blast my tris.....

[Trixter]

Ahh, gotcha. So pretty much just chained french curls. Really wish my gym had some chains.

[SouthernLord]

Ahh, gotcha. So pretty much just chained french curls. Really wish my gym had some chains.

Yeah... I don't use chains. That is just a random video. The idea is to let the weight drop below your head and use your lats to get the bar moving, then finish it off with your tris. Kind of like a pullover/extension. Works great with DBs and declined too.

[Louie N]

Ever since I have incorporated Heavy Dead Skulls my triceps have been responding incredibly

[buster12]

I need to add some serious beef to my tri's. they'r kinda lagging.

[Becka]

ok guys ive read your recommendations of certain machines and bars and position of hands... now i would like to see a workout plan, for us to all have a go! :-)

Would someone/'s be willing to posting (using all these great tips posted already) a sick tricep workout for burning and mass gain. or for conditioning/cutting the muscle

either way....just

one hell of a tricep workout we can all give our feedback on the training....

[DCHMUSCLE88]

I'd have to say skullcrushers on a decline bench, closed grip bench press puts way to much stress on my wrists.

[ANADROLicfreak]

i get better development from isolation exeercises.one arm extention push downs.i do like skull crushers to though.

[fatbackgoal]

I have really gotten into close grip bench presses. One question I have is how low do you guys/gals go with your cgbp's? My question is do you bring the bar to your chest or stop just short?

[Becka]

I have really gotten into close grip bench presses. One question I have is how low do you guys/gals go with your cgbp's? My question is do you bring the bar to your chest or stop just short?

For me i really concentrate on my muscle fibres tension, so as soon as i start to lower the ez bar for close grip bench presses I think about the tightening of my triceps and the moment i feel the tension has gone and the muscle is no longer tight because i have gone beyond that point where its no longer hitting that group, i raise the bar back up.

So i just bring the bar to my chest but i dont touch my chest, it would literally be a fine hair line gap between bar and me.

[CombBoy]

Close grip bench press and skull crushers for me!

My words exactly! Definately feel something working and burning with these exercises.

[badfish51581]

Reverse-Wide Grip Smith Bench- Hardly see anyone doing these but added some serious size to my triceps.

:beerbang:

Thank you sir! I needed a new movement and this sounds perfect!

[GREENMACHINE23]

Close grip bench and weighted dips.