Hope this hasnt been asked to recently… sorry if it has. Just curious as to what everyones favorite triceps routine is. I start with seated half presses, into parallel dips, decline skull crushers, crossface db extensions, and finish off with incline pressdowns. -ryan
I super set tris/bis. Start with 5x5 close grip bench/bar curls. Then I do two super sets of overhead ez bar extentions/lying dumbell french press/rope pushdowns. About 8 reps each. Then I’ve been doing two super sets for bis (reverse ez bar curl, seated hammer curl, inc. dumbell curl) about 8 reps each exercise. I’ve had really good results in the last two months or so.
over head db or rope extentions to failure(drop set, 1 SET!!) or just a drop set of dips for pecs and tri’s. PEACE
I came up with a kickass tri exercise yesterday. I took Chuck (My Kettlebell) and ut an old, ripped up shirt through the handle. I tooke an end of the shirt in each hand and proceeded to do standing tri extensions in this manner. Talk about range, man. Lata.
"MB Eric: entering the final week of spray day since...three weeks ago."
-Eric
Close grip California presses 4 sets 6 reps 3-1-1 cadence
1- Arm Overhead DB ext’s 2 sets of 8 reps 2-1-2 cadence
1- Tri pushdowns 1 set of 12 reps 2-1-1 cadence ::::----::::
I do chest, shoulders, and tri’s the same day so my tri routine isn’t too fancy. I do heavy cable pushdowns/extensions with cambered bar and rope (maybe 6 sets total). I finish up with double kickbacks (Ronnie Coleman style). I’ve done about every kind of exercise for tri’s known-to-man in the past but with this split what I’m doing now is about all I can handle.
I use a variety of the basic movements in my training, but this weekend I did a kettlebell workout that fried my tris! I did two-hands overhead presses, French presses, pullovers and close-grip pushups in a circuit! That was Saturday, and my triceps are still sore as can be!
Weighted Dips and (Incline/Flat/Decline) Close-Grip Bench Press. I usually just do one or the other… Keep it simple and stupid. I also do a lot of fisted pushup, BW dips and crap for combat training (wrestling) while also doing other exercise involving lots of tricep so I keep the volume low but intensity high.