How do I hit triceps really hard? like I want to get total triceps DOMS, really wreck them.

How do I hit triceps really hard? like I want to get total triceps DOMS, really wreck them.
Whatever I do, the next I feel fresh like it wasn't enough.
Pic rel exercise used to do it for me but it fucks up my elbows so I have to avoid it.
What are YOUR favorite triceps destroyers?

  1. 2 months ago
    Anonymous

    Tricep pull downs with the cable thing absolutely wreck my triceps the next day

    • 2 months ago
      Anonymous

      I need to buy a fucking cable machine or even a random rope to attach a few weights to it.

      • 2 months ago
        Anonymous

        I use a pully attached to my pullup bar.
        5 gallon jug in a basket with plates added as needed.

  2. 2 months ago
    Anonymous

    Dips my man

    • 2 months ago
      Anonymous

      >Dips my man
      This. Nothing will blow up your triceps like weighted dips.

  3. 2 months ago
    Anonymous

    I do pic related, close grip bp, kickbacks, pushdowns and dips. This works for me

  4. 2 months ago
    Anonymous

    I do picrel and bar pulldowns but i recently realized kickbacks target mine far better

    • 2 months ago
      Anonymous

      >kickbacks
      My shoulders are not feeling good when doing them. They're very easy to upgrade to high weight and it gets dangerous real soon. Something would click and my arm falls off.

    • 2 months ago
      Anonymous

      Kickbacks are underrated. They are a great finisher.

    • 2 months ago
      Anonymous

      i did kickbacks today for the first time and i felt like a bitch doing 15lb dumbbells for 3 sets of 8. what is a more respectable weight to aim for?

      • 2 months ago
        Anonymous

        You just need to feel the tension, not everything is a powerlift.

      • 2 months ago
        Anonymous

        Try using a cable next time you do them

  5. 2 months ago
    Anonymous

    Diamond push-ups. Do them until to failure every set.

    • 2 months ago
      Anonymous

      these are brutal

    • 2 months ago
      Anonymous

      I have wrist issues to where a normal pushup feels like hell on my joint so I normally do pushups with those handles (extra ROM too) or on my fists. Unfortunately doesn't work for diamond, hand placement doesn't make sense unless it's flat palm. What do?

      • 2 months ago
        Anonymous

        >What do?
        literally any other tricep exercise retard

      • 2 months ago
        Anonymous

        same. i use my dumbells to do diamonds i bend my elbows parallel to my ribs

    • 2 months ago
      Anonymous

      Goodbye elbows

  6. 2 months ago
    Anonymous

    One hand cable extensions behind the head are pretty good, but you'll probably have to combine 3+ exercises to get DOMS.

  7. 2 months ago
    Anonymous

    My last gym had goat "dip machine". Did always pyramids/reverve pyramids for sick pump

  8. 2 months ago
    Anonymous

    Lying EZ curl bar skullcrusher. Go behind the head, so not to the forehead. Superset with close grip bench press, only half or quarter reps.

    • 2 months ago
      Anonymous

      Skullcrushers on a decline bench. Go to failure and the do a pullover to bring it to your chest, press it up to the top and bring it back down slow and controlled. You want to do this with a weight where you'll fail around the 6th rep and then you should get about 2 more of the forced eccentrics before your arms just turn themselves off and your body panics and starts synthesizing enough muscle do it with significantly more weight next week. Make sure it's falling behind your head and that you have pins set up to catch it.

      this is good, really painful, if I don't feel it tomorrow, I never will
      decline is very good idea, makes it easier on the elbows

      Blows my mind that a majority of people just don’t do dips

      I do chest and shoulders day before triceps so dips are kinda painful

      • 2 months ago
        Anonymous

        Good luck brother!

    • 2 months ago
      Anonymous

      Supersetting SK and close grip bench sounds like your triceps is gonna fucking BLOW up afterwards

    • 2 months ago
      Anonymous

      Patrician spotted. This guy knows his shit.

  9. 2 months ago
    Anonymous

    Skullcrushers on a decline bench. Go to failure and the do a pullover to bring it to your chest, press it up to the top and bring it back down slow and controlled. You want to do this with a weight where you'll fail around the 6th rep and then you should get about 2 more of the forced eccentrics before your arms just turn themselves off and your body panics and starts synthesizing enough muscle do it with significantly more weight next week. Make sure it's falling behind your head and that you have pins set up to catch it.

  10. 2 months ago
    Anonymous

    Narrow grip bench press will give tris a lot of action

  11. 2 months ago
    Anonymous

    Kickbacks

  12. 2 months ago
    Anonymous

    Wouldn't trash triceps to absolute failure unless you wanna tennis elbow kiddo

    • 2 months ago
      Anonymous

      Tennis elbow is no joke. I got it about a year ago and it took 7 months to go away.

  13. 2 months ago
    Anonymous

    Weighted dips

  14. 2 months ago
    Anonymous

    Blows my mind that a majority of people just don’t do dips

  15. 2 months ago
    Anonymous

    Here’s the tricep part of my arm routine:
    cable extensions, 100 reps in as few sets as possible of a weight I can do 30-40 with, when I hit failure for a set I rest at the top without letting go of the cable

    3 x triple set consisting of band pull aparts targeting outer tricep, skull crushers targeting inner triceps, and then skull crushers moving closer and closer to close grip bench, all till failure

    Then 5x sets of cable extensions with the same weight, resting at the top without letting go, all till failure

  16. 2 months ago
    Anonymous

    Swimming. There was also this machine in my competitive days it had a bench on rollers with resistance bands attached straps at the end where you could mimic the stroke. Would do thst after swim sessions and it would blast my triceps

    I dont see them any more but you could make a decent approximating with single arm pully push downs

  17. 2 months ago
    Anonymous

    this one looks badass
    thoughts?

    • 2 months ago
      SwedishBrosnan

      tricep pulldowns is great
      the rest is shit besides the odd improvised alternative of pic rel
      lost my respect for mike even more from this video

      also add skullcrushers to the list

    • 2 months ago
      Anonymous

      I really wanna do the seated overhead cable pull but I can't figure out how. Can't reach the grip while sitting down behind my back, so I'd need to do an awkward bend, unrack it and sit down, doesn't work

  18. 2 months ago
    SwedishBrorsan

    > + lean forward more compared to the picture reference

    • 2 months ago
      Anonymous

      This is the best, what's the cheapest option, even DIY ? I have an IQ of 91.

      • 2 months ago
        SwedishBrorsan

        cheapest ?

      • 2 months ago
        Anonymous

        lean to read

        I use a pully attached to my pullup bar.
        5 gallon jug in a basket with plates added as needed.

        • 2 months ago
          Anonymous

          I can see how leaning would help me for the exercise but how will it do anything for reading ?

          • 2 months ago
            Anonymous

            Don't worry about it, you're so autistic it won't matter.

  19. 2 months ago
    Anonymous

    Make sure you go all the way back and pause for 2 seconds and do 12-15 reps.R.I.P triceps

  20. 2 months ago
    Anonymous

    dip, dip, dip and dip until you can dip into depths of the abyss and dip your dick into satan's mouth

  21. 2 months ago
    Anonymous

    8HOUR ARM WORKOUT CMON

  22. 2 months ago
    Anonymous

    Do weighted dips, then superset with pic related.

    Make sure your posture is perfect and you support the weight with your triceps only. Technique is very important, it's easy to get it wrong and carry/push the weight with your body.

    • 2 months ago
      Anonymous

      am I supposed to do the whole stack like that?

      • 2 months ago
        Anonymous

        My dad taught me that the stack is is for dyels. He does the whole stack and he hangs a 45lb plate on the pin.

    • 2 months ago
      Anonymous

      What if i do it lying on a bench, facing up?

  23. 2 months ago
    Anonymous

    Overhead cable extensions melt my tris, would recommend.

  24. 2 months ago
    Anonymous

    2
    dips
    skullcrushers
    that's it

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