Best Exercise for Triceps

put one knee up on a chair / bed / bench with your other foot flat on the floor then lean forward. in the arm that is not over the chair / bed / bench hold a dumb bell with your arm in an L shape with your fist facing the floor. now extend the arm. this should work your triceps nicely.

daven

(i really didnt explain it well did i?)
 
Build mass using compound movements such as dips/weighted dips,even close-grip bench press is good for this.Then isolate said mass using skullcrushers,tricep extensions etc.I will add that building your biceps too will have a beneficial impact on tricep development so don't neglect them.

Try looking **Here** for more info.
 
Best to try building everything up at once using the big compound lifts. Out of intrest, why are you looking to isolate your triceps?

To answer your question though, tricep exercises with dumbells...
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Edit - Beaten to the link :p
 
Thanks for the info guys.

I have never worked them as much as I should have and I dont want my arms looking disproportionate, i.e big biceps and small triceps.
 
daven1986 said:
put one knee up on a chair / bed / bench with your other foot flat on the floor then lean forward. in the arm that is not over the chair / bed / bench hold a dumb bell with your arm in an L shape with your fist facing the floor. now extend the arm. this should work your triceps nicely.

daven

(i really didnt explain it well did i?)
Click to expand...
You're trying to explain Tricep kickbacks!

... quite possibly THE biggest waste of time known to man :p please whatever you do don't perform these in public, you will (and should!) be barracked mercilessly :D


In answer to the original question, weighted dips own all and are the daddy ;) close-grip bench are also serious mass builders, they won't be as good with dumbells though and might be a bit tricky at first but still better than the other exercises ;)
 
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how about skull crushers? Though i do agree close grip bench and dips are probably the best things to do.
 
I've found the best way without dumbells is to get two benches, sit on one, feet on the other and raise and lower yourself. Worked well for me when I was a bit of a porker.
 
Nazbit said:
Best to try building everything up at once using the big compound lifts. Out of intrest, why are you looking to isolate your triceps?

To answer your question though, tricep exercises with dumbells...
One
Two
Three
Click to expand...

I'd agree with this, triceps will naturally grow bigger by increasing strength on compound chest movements.

Those linked isolations are good to finish off the triceps after you've done your benching (excersise #1 is a bit poncey though as said).

Dips and close grip benchpress for the win though.
 
Chong Warrior said:
You're trying to explain Tricep kickbacks!

... quite possibly THE biggest waste of time known to man :p please whatever you do don't perform these in public, you will (and should!) be barracked mercilessly :D


In answer to the original question, weighted dips own all and are the daddy ;) close-grip bench are also serious mass builders, they won't be as good with dumbells though and might be a bit tricky at first but still better than the other exercises ;)
Click to expand...


why are they rubbish? also as you say dips are good.
 
daven1986 said:
why are they rubbish?
Click to expand...


Because you can only use piddly weights for them, the best exercises are the ones that allow you to move the most weight.
 
Weighted dips just watch your wrist - keep them strong and stay controlled through-out! Crushed mine big time and it's taken months and months to recover!
 
Goatboy said:
the best exercises are the ones that allow you to move the most weight.
Click to expand...

BS - Unless you're into willy waving down the gym.

The exercises that recruit the most/largest muscle groups allow you to lift the most weight. If you can't lift much weight then you are more likely isolating that muscle (group) more efficiently and using the other muscles less.

I personally think kickbacks have their place for developing the lateral and medial (to a lesser degree) heads of the triceps. This is because the long head is placed in a shortened position during the exercise which reduces its activity (hence the weight you can lift is reduced).
I used them for definition but agree that if you want to add bulk dips and presses are where you should start.
 
After heavy benching, overhead pressing and dips my triceps feel like they're about to explode!

Just stick to the heavy compound stuff for now, worry about the isolation lark when the bulk is in place and needs some fine tuning :)
 
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