Let's talk about triceps, /fit/.
Right now, I work them on my push day. The only direct tricep movement I have though, is a close grip bench press. From what I gather, that isn't enough though. Right now, I'm trying to grow 'em as big as possible.
What do I add, brehs?
Also, how do you guys train tris?
dumbbell rows mang
I do skullcrushers, picrelated, and 2 tricep isolation machines.
I do French presses with a dumbbell. Went from being barely able to do 10 reps of 2 kilos to easily going to 15 with 9 kilos.
D I P S
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Will rope pulldowns and close grip bench be enough? I can't do skullcrushers cos the tendons around my elbow hurts doing it.
>>35294115
Skull crushers but the ones where your upper arms are roughly next to your ears rather than pointing up. Super-set that shit with close grip binch with the same weight for dat dere ebin burn
>>35294598
Supinated pulldowns.
Get one of the cable EZ bars, underhand grip, pulldowns making sure your elbows lock into your sides.
I always get an insane pump from these.
>>35294115
Overhead reverse deadlifts
>>35294615
Forgot I also do rope pulldowns after.
"skull crushers" (or w.e they are really called) 3x12 (20 for the superset binch).
Rope pulldowns I just do 3 drop sets, don't even really track the weight or reps for these since it's just a filler sometimes pulldowns sometimes dumbellskull crushers, like to mix it up on my last exercise for some reason.
>>35294558
this, weighted
>>35294650
I feel weighted dips in my chest more.
Shrugs x f
EZ bar incline skull crushers are my go to
https://www.youtube.com/watch?v=9u-fzHodoMo
>>35294154
Reverse grip pushdowns are stupid as hell. Supinating your forearms do not in any way change triceps recruitment, but it compromises your grip a lot and forces you to use so little weight the training effect is almost non-existant.
>>35294598
>can't do skullcrushers cos the tendons around my elbow hurts
Two tricks to avoid elbow pain when doing free weight triceps extensions...
1) Don't go below 8 reps.
2) Warm up PROPERLY. If you're a lazy bastard, this can be done fairly quickly simply by doing 2-3 sets of 30-40 reps of biceps curls. Doing this forces a ton of fluids into your elbow joints that will lube them up and protect them nicely.
Also, you obviously shouldn't jump straight into the heavy sets on the extensions. Start out light and gradually add weight, using a full range of motion.
