What is the best way to train triceps?

GolovKing

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Is it with direct tricep exercises, for example skullcrushers and pulldowns, or exercises such as dips, narrow grip presses?
 
Yes.

Direct and indirect compromise. + JM Press
Put some weight on those dips. Do pushdowns from high and overhead with bar and rope. Have a band hanging and after you can't move the weight, burnout on that.

Triceps have even burned the next day after heavy carries. That one was a surprise.
 
Yes.

Direct and indirect compromise. + JM Press
Put some weight on those dips. Do pushdowns from high and overhead with bar and rope. Have a band hanging and after you can't move the weight, burnout on that.

Triceps have even burned the next day after heavy carries. That one was a surprise.

Might be the long head trying to keep your arms/weight close to your body and limiting the amount of swing when holding them.
 
Is it with direct tricep exercises, for example skullcrushers and pulldowns, or exercises such as dips, narrow grip presses?
Full ROM dips, overhead barbell tricep extensions, JM presses.
 
I think for maximum development a combination of both. Bench press, overhead press, dips as the big compounds and for isolation press downs on block, skullcrushers and overhead extentions. If you do all those you should develop pretty good triceps.

I usually always do a version of bench press or dips, a version of ohp and 1 isolation for triceps and rotate them that way. Might do couple month of flat bench, seated dumbbell ohp and cable press down, then change to incline or dips, barbell ohp and skullcrushers etc
 
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Might be the long head trying to keep your arms/weight close to your body and limiting the amount of swing when holding them.
Sounds right. It was deep , like a 200 dip burn.
You can emulate it just holding arms at side , the tris tighten up.
 
Sounds right. It was deep , like a 200 dip burn.
You can emulate it just holding arms at side , the tris tighten up.

Good point, in the standing triceps pose bodybuilders press their arm in as tight as they can against the body to help maximally flex their triceps.
 
I think tricep kickbacks are pretty underrated for hypertrophy.
 
I think tricep kickbacks are pretty underrated for hypertrophy.

I think the only time I've felt kickbacks being effective is when I've used a cable machine. Seems like that exercise really benefits from constant tension.
 
I think the only time I've felt kickbacks being effective is when I've used a cable machine. Seems like that exercise really benefits from constant tension.

Honestly, when I lock out even without weight, I feel the flex and tension quite a bit in my tricep. I only use about 20's or 25's for multiple reps. I don't think heavy weight is near as effective if you can't really lock it out hard.
 
Honestly, when I lock out even without weight, I feel the flex and tension quite a bit in my tricep. I only use about 20's or 25's for multiple reps. I don't think heavy weight is near as effective if you can't really lock it out hard.

That's fair. Could just be a movement I don't connect with if I'm just trying to move the weight from point A to B.
 
I think the only time I've felt kickbacks being effective is when I've used a cable machine. Seems like that exercise really benefits from constant tension.
Oh cool you addressed it.

Yea I think it's not the most optimal exercise with a dumbbell. It's awkward and it is hard to overload it. Like you said, tension isn't even throughout the exercise.
 
Long distance (sets of 300ft) farmer carries did it again. Wasn't even heavy weight (80lb each) , it was time under tension. Delts were on fire, tris right behind, then forearms joined the pity party.
 
I think dips are probably the single best exercise for hitting the triceps but my shoulder is just too jacked up to do them unfortunately. For pressing exercises I get a lot of activation on close grip presses and neutral grip presses. Cable exercises like pushdowns, kickbacks and skull crushers work well also. For pushdowns I used to make the mistake of pushing down in front of me instead of bringing the cable of to the side

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It's why I don't really use a straight bar anymore I mostly use a rope or grip the cable with one hand
 
I like the angle Jeff is using on a lot of the exercises he's showing here. His arm is less perpendicular to the ground than what I see from most people doing these exercises but if you have elbow pain it takes a lot of stress off of them

 
Heavy weighted dips (without leaning forward and shoulder width/narrow grip) and narrow grip flat bench press are really good. Also heavy 2-3 board or pin flat bench press works well.

Other accessory lifts mentioned above are good to supplement the heavy compound lifts.
 
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