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"Doing more exercise with less intensity,"
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This is one of 93 photos of Andy McCutcheon that are used in The New High-Intensity Training to illustrate the recommended exercises.

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Best Tricep Exercise?
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DrFist

Hi,

I hate to be creating a thread on this, but I wanted to hear the thoughts of the more experienced HIT trainees on here.

For triceps I've been exclusively doing dips and the barbell shoulder press, but I need an exercise to focus on the triceps.

I need an exercise that's effective for the triceps like the bicep curl is for the bicep.

Thank you!
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Crotalus

Barbell : Overhead extension with an e-z bar done in zones; bottom first , top second. Two or three sets ... 15-20 seconds between sets

Machine : Seated extension , full reps done in cluster sets with a resistance drop every four reps for 4-5 drops or 'sets'


These followed by press down infimetric reps with a towel over the dip bars, etc , one arm against the other.

Just my preference at the moment.
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simon-hecubus

Texas, USA

It's my belief that triceps must be hit well in the stretched position for the long head and in the contracted position for best outer/lateral head stimulation. If you do both of those, then the medial head will come along too.

Overhead Extensions with a triceps bar are best, though an ez-curl (cambered) bar works well. I sit backwards on a preacher bench, with the seat as low as possible. I lean back against the pad, with my butt as far forward on the seat as possible (torso at about a 15-20-deg angle). Strict reps and I go no further than 10-15 degrees from lockout to keep the tension.

Pushdowns are the best lateral head movement IMO. Always squeeze and hold the contraction on every rep.

CG Bench is good to hit both stretch and contraction, if done right right. No need to grip any closer than the inside edges of the knurling on an Olympic bar.
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ron33

along with what others said ,i knew some guys with big tri s that did decline dumbell tri extensions.
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Tridentine

The Nautilus seated compound tricep gives me a great pump and horseshoe results.
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backtrack

Two different exercises beat one, three beat two and four beat three, where it stops I'm not sure.
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perrymk

simon-hecubus wrote:
CG Bench is good to hit both stretch and contraction if done right right. No need to grip any closer than the inside edges of the knurling on an Olympic bar.


For close grip bench press I have a 6 foot long curl bar that fits in my safety/power rack. I find using inner curl to be a good width and the angle takes the pressure off my wrists.

http://www.ivankobarbell.com/...products/obz40/
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Dale Eagan

I like underhanded nautilus pullovers,dips,and nautilus multi tricep
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entsminger

Virginia, USA

Tridentine wrote:
The Nautilus seated compound tricep gives me a great pump and horseshoe results.


==Scott==
Yea you and maybe two others in the world have that machine, ha ha. I'd love to try one once to see how good it really is.
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simon-hecubus

Texas, USA


simon-hecubus wrote:
CG Bench is good to hit both stretch and contraction if done right right. No need to grip any closer than the inside edges of the knurling on an Olympic bar.


perrymk wrote:
For close grip bench press I have a 6 foot long curl bar that fits in my safety/power rack. I find using inner curl to be a good width and the angle takes the pressure off my wrists.


That's a great plan. I would definitely copy, if I had the right ez-curl bar and bench combo.

Doing a seated clean with a 150-lb+ ez-curl bar is just not gonna work very well!

To be clear, I do find the not-too-close grip on an Oly bar to be as beneficial for the elbows as the wrists.

On occasion, I will load up an ez-bar with about 10-15 lbs more than I usually do for Lying Extensions and then squeeze out as many reps of those as I can, before jumping immediately into CG Presses.

Best,
Scott
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1958

Texas, USA

I bought a Rogue Beater Bar off craigslist for $80.It's thicker than a regular barbell,31mm as opposed to the usual 28mm.The extra thickness gives great comfort to my 59 year old wrists,and I can CGBP inside the knurling with no problems.
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DeBloism

Overhead Extension with the bar worked the best for me, as described above, but I found it hard to maneuver once the weight got heavy. So, I moved to skullcrushers on a slight decline, and that worked well, and I could just push off the weight if I needed to. Another exercise I like is an Incline Bench Pulldown with a Rope. Move an incline bench to a pulldown station. Attach a rope.Keep the bench incline fairly high, reach behind you and grab the rope, and pull down towards you. I had a tremendous burn from this. Usually, I will pair these 2 exercise and I am finished.
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VuncannonJT

Triceps are my favorite muscle by far! As long as you're adhering to the HIT principles try pre-exhausting them with a set of extensions to failure followed immediately by negative dips.
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DrFist

Your replies are much appreciated!

Is it possible to do dips in a way that the tricep is focused more than the chest and front delts?
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Turpin

A simple pushdown and a close grip bench press will hit the entire triceps very effectively.

T.
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DrFist

What do you mean by a simple pushdown?
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simon-hecubus

Texas, USA

DrFist wrote:
What do you mean by a simple pushdown?


Not to put words in T's mouth, but a simple Pushdown might imply one limited to a single joint (i.e. the elbow), with elbows tucked to the sides and pointed back..
VS.
Compound Pushdowns, which are the ones guys with weight fixations use, where their elbows are pointed out and much chest is brought into the movement. The 'compound' come in as there is rotation at both the elbows and shoulders.
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HeavyHitter32

I did pushdowns (angled bar) this morning followed by overhead extension with ez curl bar. They did a nice job and feel good on my elbows. I did chest and delts prior in this session.
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DrFist

When you say "pushdowns" do you mean "dips"?

Can you show me a photo please so I can see?
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Ray200

I think Turpin just meant the standard pushdown (whether with a straight/angled bar or ropes) that we see many bodybuilders doing.
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simon-hecubus

Texas, USA

DrFist wrote:
When you say "pushdowns" do you mean "dips"?

Can you show me a photo please so I can see?


This is about how I do them.
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simon-hecubus

Texas, USA

HeavyHitter32 wrote:
I did pushdowns (angled bar) this morning followed by overhead extension with ez curl bar. They did a nice job and feel good on my elbows. I did chest and delts prior in this session.


I prefer the reverse of that order, per basic POF tenants. Plus, I can use substantially more on Pushdowns than Ovhd TX to begin with...
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DrFist

Thanks for posting those photos!

How can I do dips in a way so that the triceps are focused and in a way that the triceps need to do more of the work?
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simon-hecubus

Texas, USA

DrFist wrote:
Thanks for posting those photos!

How can I do dips in a way so that the triceps are focused and in a way that the triceps need to do more of the work?


Elbows back and don't lower any further than elbows at a 90-degree angle. Squeeze and lock those elbows at the top.

Do Overhead TX or CG Bench for the stretch emphasis and you're covered!
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PTDaniel

A few of my favorites are TRX tricep extensions, inverted skull crushers, single dumbbell two handed overhead tricep extension, and overhead cable tricep extensions while kneeling with my elbows pressing down against a bench.
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