What's the best tricep exercise? Never found one that really worked for me.

What's the best tricep exercise? Never found one that really worked for me.

  1. 2 months ago
    Anonymous

    >JM press - 10/10 heavy loading tricep work

    >Skull crushers - controlled and using the correct weight are great

    >DB kick back - controlled light weight

    • 2 months ago
      Anonymous

      Kickback are great. As long as you make sure not to allow them to swing on the eccentric and stop to get a good squeeze at the top, they feel amazing.
      I do a modified version of a Tate press as well. Basically just doing it on a decline bench to shift the focus to my lateral head.

    • 2 months ago
      Anonymous

      Kickback has shit resistance curve, pushdown is better in every way

      • 2 months ago
        Anonymous

        They're literally the same exercise.
        Upper arm parallel to your torso, elbow starts closed and opens.
        Pushdown is just you upright, where a DB kickback starts with the torso parallel to the ground.
        You can just do the kickback on a cable machine if you want the resistance curve to match the pushdown.

        • 2 months ago
          Anonymous

          Gravity!

          • 2 months ago
            Anonymous

            Like I said, just do cable kickbacks instead of dumbbell kickbacks.
            If you did triceps pushdowns with dumbbells (e.g. on a decline bench) you'd have the same variable resistance as your elbow opens due to gravity as the dumbbell kickback.

            • 2 months ago
              Anonymous

              CheKKKed

            • 2 months ago
              Anonymous

              mirin digits

          • 2 months ago
            Anonymous

            that's from when he plays neon you fuck

    • 2 months ago
      Anonymous

      Either skullcrushers or db overhead extension if u have enough weight.

      skull crushers kill my elbows

  2. 2 months ago
    Anonymous

    Front and lateral raises for chest, shoulders, and triceps.

  3. 2 months ago
    Anonymous

    Either skullcrushers or db overhead extension if u have enough weight.

    • 2 months ago
      Anonymous

      i dont have the flexibility to do a proper
      overhead extension without feeling like Im going to hurt myself. How do I fix this problem?

      • 2 months ago
        Anonymous

        lighter weight

  4. 2 months ago
    Anonymous

    >weighted dips

    • 2 months ago
      Anonymous

      Found the fatty

  5. 2 months ago
    Anonymous

    Machine dips

  6. 2 months ago
    Anonymous

    Bentover overhead extensions on cables.

  7. 2 months ago
    Anonymous

    You literally posted all of them you light weight gay.

    • 2 months ago
      Anonymous

      well, which one is better

      • 2 months ago
        Anonymous

        They're all good in different ways. None is inherently superior to the other.

  8. 2 months ago
    Anonymous

    Lying Tricep Extensions are the best. Because you can use a barbell you can load the bar pretty heavy. They're also fun as fuck because they have to be super explosive.
    Close grip bench is also a favourite of mine but that's more of an acquired taste

  9. 2 months ago
    Anonymous

    Dips on rings. Aside from that, overhead press, and push-ups, I don't specifically target triceps and mine are pretty decent.

    >t. 211 lb apartmentgym ex-powerlifting cardiofag

  10. 2 months ago
    Anonymous

    Can we settle this? OP image is wrong: Overhead doesn't emphasize the long head. Pushdowns and kickbacks do, since they put the arms parallel to the torso ("0 degrees shoulder elevation", see pic and pdf below)

    https://www.researchgate.net/publication/323515719_The_different_role_of_each_head_of_the_triceps_brachii_muscle_in_elbow_extension
    > Results: At 0 degree shoulder elevation, the long head of the triceps brachii
    > generates a significantly higher muscle force and muscle activation than the
    > lateral and medial heads (p < 0.05). While at 90 degree, 135 degree and 180
    > degree shoulder elevation, the medial head of the triceps brachii showed a
    > significantly higher muscle force than the long and the lateral heads (p <
    > 0.05).

    • 2 months ago
      Anonymous

      I want to be looking at the muscle activation row, not the muscle force row, to figure out where the most effective exercise is right?
      So long head would be shoulder 0/elbow 35; lateral head would be shoulder 180/elbow 100; medial would be shoulder 180/elbow 100?
      That would imply that the medial and lateral heads can't actually be isolated from one another effectively.

      • 2 months ago
        Anonymous

        >I want to be looking at the muscle activation row, not the muscle force row, to figure out where the most effective exercise is right?
        No, probably not, you would stick to the first row. That is to say, for purposes of finding the best stimulus, it probably doesn't matter that (for example) the long head has high percent activation in certain angles with very low to almost non-existent absolute force.
        >That would imply that the medial and lateral heads can't actually be isolated from one another effectively.
        yes, and this is a common misconception that youtube videos like to engage in just so they can have more pointless shit to crank out for newbies

        >So long head would be shoulder 0/elbow 35; lateral head would be shoulder 180/elbow 100; medial would be shoulder 180/elbow 100?

        For the long head, I want to fix my shoulder elevation at 0 degrees for maximum muscle activation as the elbow opens.
        For the lateral head, I want to fix my shoulder elevation at 180 degrees for maximum muscle activation as the elbow opens.
        For the medial head, it appears that I want my shoulder elevation to gradually increase as my elbow angle increases in order to maintain maximum muscle activation throughout the movement.
        What would an exercise look like that starts me at a shoulder elevation of 45 degree when my elbow angle is 0 degrees, and ends with my shoulder elevation at 180 degrees when my elbow angle is 60 degrees or greater?
        What equipment would I even use for this?

        >What would an exercise look like that starts me at a shoulder elevation of 45 degree when my elbow angle is 0 degrees, and ends with my shoulder elevation at 180 degrees when my elbow angle is 60 degrees or greater?
        You wouldn't do this.

        Elbow angle doesn't matter because you can't just pick one elbow angle. Isolating the triceps (which is primarily an elbow extensor) requiring bringing the elbow through a full range of motion. So for each rep you are going to "collect" the stimulus on the table from every elbow angle.

        • 2 months ago
          Anonymous

          >Elbow angle doesn't matter because you can't just pick one elbow angle.
          That's what I was saying with the varying shoulder angle. Obv a tricep movement involves opening the elbow through a full range of motion, but the shoulder elevation that achieves peak medial head activation varies according to the current elbow angle.
          Looking at the graph, what you want is to pick the shoulder elevation for a given elbow angle that has the highest activation, and alter your shoulder elevation as your elbow angle increases.
          e.g. from the closed position (Elbow 10*) your shoulder starts at 45*. By the time your elbow has opened up to 85*, your shoulder has elevated to 180*.

          • 2 months ago
            Anonymous

            My bad. You could try it, but I think it would be suboptimal. Changing your shoulder angle during the rep would mean you are also using your front delts to provide upward momentum, and this inertia makes is so the elbow doesn't have to do as much work.

            • 2 months ago
              Anonymous

              Nah, I probably expressed myself poorly, and it's a silly thing to even try to picture to begin with.
              I can't really think of any good way to consistently change shoulder elevation without fucking up the entire movement, so it's really just a thought exercise. Would be cool to invent a new exercise that successfully isolates the medial from lateral head, though.

    • 2 months ago
      Anonymous

      For the long head, I want to fix my shoulder elevation at 0 degrees for maximum muscle activation as the elbow opens.
      For the lateral head, I want to fix my shoulder elevation at 180 degrees for maximum muscle activation as the elbow opens.
      For the medial head, it appears that I want my shoulder elevation to gradually increase as my elbow angle increases in order to maintain maximum muscle activation throughout the movement.
      What would an exercise look like that starts me at a shoulder elevation of 45 degree when my elbow angle is 0 degrees, and ends with my shoulder elevation at 180 degrees when my elbow angle is 60 degrees or greater?
      What equipment would I even use for this?

  11. 2 months ago
    Anonymous

    Not really on your list, skullcrushers with an ez bar on the lowest incline, done behind the head. Very good mass builder.

  12. 2 months ago
    Anonymous

    You're all unironically wrong it's

    >Cable overheard skullcrushers with rope

    You don't even need a heavy weight to get a great contraction, and it keeps tension on the muscle throughout the entire RoM

  13. 2 months ago
    Anonymous

    for me i find 500m sprints on the ski erg to be the best as long as the drag factor is 120+.

  14. 2 months ago
    Anonymous

    Lying tricep overhead extensions, weighted dips and cable overhead extensions. Do 3nsets of each for 8-10 reps

  15. 2 months ago
    Anonymous

    People who do kickbacks against the dumbbell rack should be whipped

  16. 2 months ago
    Anonymous

    i just do katana extensions on the cables, dips, and rope pushdowns

  17. 2 months ago
    Anonymous

    Overhead cable tricep extensions.

  18. 2 months ago
    Anonymous

    Bench press.

  19. 2 months ago
    Anonymous

    Always focus on the long head with stretching type exercises,you probably already do enough pushing that targets the short head.Try the tricep cable crossover (without handles) and if it doesn't give you the most uncomfortable pump there's something wrong with your body

  20. 2 months ago
    Anonymous

    All I did were dips cause I was fat then I moved on to weighted dips when I was too strong

  21. 2 months ago
    Anonymous

    I
    dont really know whats best but here´s my dumbbell tricep workout:
    Kick backs
    Superset Skull crushers - Close bench press
    Dropsets and Always to failure.

  22. 2 months ago
    Anonymous

    skull crushers with an EZ bar. Doing them with dumbells also works but I find the ez bar creates a better burn because its much harder to cheat the exercise with bad form.

  23. 2 months ago
    Anonymous

    You start with lying tricep extensions until you cant do any more (I do with ez bar, aim for 12 reps)
    Then you immediately start close grip bench pressing the same bar for another few reps (i usually get 6-8 reps)
    Its killer man.

  24. 2 months ago
    Anonymous

    Dips for sets of 15-20. If those don't fry your triceps, you're doing them too light or stopping too far from failure.

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