Need a change, tricep recommendations? - Bodybuilding Discussion on Bodybuilding.net Training Forum

Sleazy · 05-19-2005, 12:04 PM

I need a change from my current tricep routine. Been doing it for over 1 year now and am sick of it. Basically it just involves close grip bench 5x5 and skull crushers 2x8. On both of them I went pretty heavy and it gave me great results but its time to change.

I was wondering what exercises you guys do for tris and have been getting good results with. Keep in mind I enjoy going heavy and am looking for size, not really definition. I was thinking of just doing some tricep pulldowns really heavy but also need some additional exercises to throw in.

ChinPieceDave667 · 05-19-2005, 12:19 PM

ok try this.
weighted dips, 2 x 8, 1 x 6, (this does not count 2 warmup sets of 8, very slow dips with no weight)
2 hand DB overhead extensions, 3 x 6
1 arm cable press down, reverse grip, 3 x 8
then if you want to just torture yourself

weighted chair dips, drop sets, to failure, I go 90lbs, 45, nothing and I do maybe 2 sets of this but by the time I get to the cables I'm hurting.. rest no longer then 2 mins, and no less then 90 sec. only because you are using such heavy weight. but that should be the case all the time ;)

Darkhorse · 05-19-2005, 12:21 PM

First off, I'd say to do cable pressdowns only as a warmup exercise or a finishing exercise. You can go very heavy with dips and behind the back dips. I do both. With behind the back's, use a flat bench and hang your ass off the ledge. Load a plate or two on your lap, look up in the air, and you'll definately feel it. Remember that you don't need to go down all the way because that would encompass other muscles. Cables are relatively too easy and not optimal for muscle overload.

Sleazy · 05-19-2005, 12:33 PM

Ya your right, cables are too easy and I probally should just use them as a warmup. For some reason I get sucked over into the corner machines when I want a change because it makes me feel good to come behind somebody and move their pin down 12 slots. :P

Kickbacks work great and I was thinking of doing them again if I can ever get the balls. Kickbacks suck so much ass when your starting out on them again.

Ohh and I forgot to mention that I do weighted dips, but I am not moving away from them so I didn't post it. They work great.

Thanks for the suggestions guys.

Dr X · 05-20-2005, 02:16 PM

By far and away my favorite for tri is dumbell behind the head. One dumbell holding with both hands. I like a short chair that I can lean against, this helps me go heavier, and then I put my feet up on the dumbell rack. Nothing but tri's

Darkhorse · 05-20-2005, 03:05 PM

Quote:

Originally Posted by Dr X

By far and away my favorite for tri is dumbell behind the head. One dumbell holding with both hands. I like a short chair that I can lean against, this helps me go heavier, and then I put my feet up on the dumbell rack. Nothing but tri's

I used to do those as well, but it got too easy and my gym only goes up to 125's.

verbatimreturned · 05-20-2005, 04:40 PM

Quote:

Originally Posted by Sleazy

Ya your right, cables are too easy and I probally should just use them as a warmup. For some reason I get sucked over into the corner machines when I want a change because it makes me feel good to come behind somebody and move their pin down 12 slots. :P

Kickbacks work great and I was thinking of doing them again if I can ever get the balls. Kickbacks suck so much ass when your starting out on them again.

Ohh and I forgot to mention that I do weighted dips, but I am not moving away from them so I didn't post it. They work great.

Thanks for the suggestions guys.

cant get enough of these when i first started i barely had triceps at all i did some heavy pushdowns then weighted dips and skull crushers and i got mass from doing that for a little while

ChinPieceDave667 · 05-23-2005, 05:35 AM

Quote:

Originally Posted by 0311

I used to do those as well, but it got too easy and my gym only goes up to 125's.

that sucks.. :( are you in good with the manager? It could help in asking for higher DBs..

Darkhorse · 05-23-2005, 04:46 PM

Quote:

Originally Posted by ChinPieceDave667

that sucks.. :( are you in good with the manager? It could help in asking for higher DBs..

I go to LA Fitness...It's a franchise. My friends and I are fighting with them right now to lower the a.c. because pushing a ton of weight being cold is hell on our joints. Plus, I'd rather tell them to change the music but because there is an influx of old men and alot of women, it is futile. I have more and more respect for myself every time I enter that gym...I don't know a whole lot of people that can bench 335 lbs for reps listening to Britany Spears, do you? :cool:

ChinPieceDave667 · 05-24-2005, 06:23 AM

Quote:

Originally Posted by 0311

...I don't know a whole lot of people that can bench 335 lbs for reps listening to Britany Spears, do you? :cool:

I don't know..

nothing pumps me up like warming up with Lamb of God and hitting 405 listening to Britany and doing burnouts listening to Justin..

05-19-2005, 12:04 PM	#1 (permalink)
Sleazy Administrator Rank: Lightweight Experience: 3-5 Years Join Date: Feb 2005 Location: Midwest Posts: 1,237 Country: Gender:	Need a change, tricep recommendations? I need a change from my current tricep routine. Been doing it for over 1 year now and am sick of it. Basically it just involves close grip bench 5x5 and skull crushers 2x8. On both of them I went pretty heavy and it gave me great results but its time to change. I was wondering what exercises you guys do for tris and have been getting good results with. Keep in mind I enjoy going heavy and am looking for size, not really definition. I was thinking of just doing some tricep pulldowns really heavy but also need some additional exercises to throw in. Last edited by Sleazy; 05-19-2005 at 12:12 PM.

05-19-2005, 12:21 PM	#3 (permalink)
Darkhorse Moderator Rank: Light Heavyweight Experience: 7-10 Years Join Date: Mar 2005 Location: CA Posts: 4,007 Country: Gender:	First off, I'd say to do cable pressdowns only as a warmup exercise or a finishing exercise. You can go very heavy with dips and behind the back dips. I do both. With behind the back's, use a flat bench and hang your ass off the ledge. Load a plate or two on your lap, look up in the air, and you'll definately feel it. Remember that you don't need to go down all the way because that would encompass other muscles. Cables are relatively too easy and not optimal for muscle overload. Last edited by Darkhorse; 08-08-2005 at 01:00 PM.
	Darkhorse's Sig:"The greater the development and strength of the main muscular structures of the body, the greater the size and strength potential of the small areas of the body." - Stuart McRobert Orange County Strength Club

05-20-2005, 02:16 PM	#5 (permalink)
Dr X Rank: Lightweight Experience: 10+ Years Join Date: Apr 2005 Location: in the deep recesses of your mind Posts: 1,043 Country: Gender:	By far and away my favorite for tri is dumbell behind the head. One dumbell holding with both hands. I like a short chair that I can lean against, this helps me go heavier, and then I put my feet up on the dumbell rack. Nothing but tri's
	Dr X's Sig:The Fool say in his heart "There is no God"

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05-19-2005, 12:19 PM	#2 (permalink)
ChinPieceDave667 Rank: Middleweight Experience: 5-7 Years Join Date: Apr 2005 Location: 7th layer.. or DC. Posts: 2,158 Country: Gender:	ok try this. weighted dips, 2 x 8, 1 x 6, (this does not count 2 warmup sets of 8, very slow dips with no weight) 2 hand DB overhead extensions, 3 x 6 1 arm cable press down, reverse grip, 3 x 8 then if you want to just torture yourself weighted chair dips, drop sets, to failure, I go 90lbs, 45, nothing and I do maybe 2 sets of this but by the time I get to the cables I'm hurting.. rest no longer then 2 mins, and no less then 90 sec. only because you are using such heavy weight. but that should be the case all the time ;)

05-19-2005, 12:33 PM	#4 (permalink)
Sleazy Administrator Rank: Lightweight Experience: 3-5 Years Join Date: Feb 2005 Location: Midwest Posts: 1,237 Country: Gender:	Ya your right, cables are too easy and I probally should just use them as a warmup. For some reason I get sucked over into the corner machines when I want a change because it makes me feel good to come behind somebody and move their pin down 12 slots. :P Kickbacks work great and I was thinking of doing them again if I can ever get the balls. Kickbacks suck so much ass when your starting out on them again. Ohh and I forgot to mention that I do weighted dips, but I am not moving away from them so I didn't post it. They work great. Thanks for the suggestions guys.

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