Triceps

daynes23

Hi all.

Joined PF this summer (go ahead say whatever) and met with one of the trainers there who gave me a nice little 3-day circuit to do along with my cardio. I've made some adjustments to it over time (adding weights, adding reps, etc) and it's been going pretty well.

I know I'm stronger because I can pull more weight on the machines, I can see the definition in my biceps, etc. We have a little tricep press machine that I can't stand. I feel the push more in my biceps than in the back of my arm. Anyone have some good tricep exercises I can incorporate?

What works best for you?

YouHadMyCuriosity

I generally stick with bench dips and skull crushers, and my triceps are coming along nicely. I'm not a big fan of the machine you are talking about either.

jemhh

Pushups! They work more than your triceps, of course, but they are really good for them.

If you really want an isolation exercise though, you could try skull crushers.

https://www.youtube.com/watch?v=bTfhYeYXcy8

Jim_Barteck

I know the machine you're talking about, and I don't think it's a particularly well-designed one.

For triceps isolation, skull crushers are a good choice, as are dumbbell kickbacks. Compound exercises like the bench press and pushups are also excellent workouts for your triceps. Personally, when isolating triceps I prefer using cable exercises like standing tricep extensions, underhand tricep pulldowns, etc.

If you go to bodybuilding.com, they have exercise guides in which you can select a particular muscle group, the type of exercise you'd like to do (machine, barbell, dumbbell, cable, bodyweight only, etc.), and it will provide a list of available exercises as well as the user ratings for how effective they are. They also have videos so you can see how to perform them as well.

It's one of my personal bookmarks when looking for new ways to switch up my routines:

http://www.bodybuilding.com/exercises/

LeanButNotMean44

You could also try overhead rope pulls on the cable machine or close grip bench press.

I also know the triceps extension machine you are talking about. It is poorly designed. You really need to have someone standing behind you and pushing on you so that you don't slide back.

brendan19909

Definitely stick with push ups not elevated because that will focus chest and definitely dips but don't lean forward when you do dips because that will work more chest, if you stay straight you will work more of your triceps. Watch out though because these workouts may cause you to lose weight if that's something you don't mind, i lost an insane amount of weight doing body-weight workouts.

rileysowner

Make those close grip pushup where your hands are under your shoulders while keeping your elbow tight to the side of your body while you go up and down and you will work triceps a lot more.

http://www.youtube.com/watch?v=G2mlaEfpEIM

daynes23

You guys are all so awesome. Thanks for the suggestions, I look forward to trying them out!

randomtai

I personally like dumbbell extensions

http://www.exrx.net/WeightExercises/Triceps/DBTriExt.html

Also that website has a ton of exercises that you can search by muscle worked.