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how do you work out triceps ?

rh71

rh71

No Lifer
I only know of the way where you hold a dumbbell with 2 hands behind your head and lift up and down...

Is this the best way ? I just finished my 50th rep and my arms feel like jello.
 
You could do diamonds. That's what we called them. Push ups, but put your index fingers and thumbs together in the shape of a diamond. Or a (I). 😀
 
Pushups work the chest and triceps very well. And do those ones where you lean backwards on something and push up and down with your arms.
 
Originally posted by: RavnShield
I am surprised no one said close grip bench press. 4-6 reps 3 sets, 50 reps is not recommended
Click to expand...
Do you mean 3 sets for the grip bench or the way I described with a dumbbell ? I've only got a 20lb'der. I can't imagine 3 sets doing much for me...
 
Originally posted by: rh71
I only know of the way where you hold a dumbbell with 2 hands behind your head and lift up and down...

Is this the best way ? I just finished my 50th rep and my arms feel like jello.
Click to expand...

50 reps per set??? bump up the weight.
 
DIPS are a killer. DO NOT DO THE ONES where you barely break parallel with your arm. They are pathetic. GO LOWER and be a man.

Close grip bench press.

Planche work

Koing
 
3 sets is all you really need, more can be overtraining. For ideal muscle growth you want a weight you can do no more than ~8 times (some say up to 12, some as low as four). If you can do it more than that, it's too light to do you any good.
 
Close grip Bench press kills me. I can barely do 5-6 with an empty barbell... I like dips too.
You shouldn't be doing 50 reps. Space it out, maybe 5 sets of 10 but even that is extensive. You should try adding on more weight.
 
Originally posted by: Koing
DIPS are a killer. DO NOT DO THE ONES where you barely break parallel with your arm. They are pathetic. GO LOWER and be a man.

Close grip bench press.

Planche work

Koing
Click to expand...


you might be a man with sore shoulder joints, though.
 
Next to chest, and legs, triceps are a bodypart that grow fairly easily for me, thus I get plenty of indirect work from my shoulder and chest training. When I first started training many moons ago, heavy weighted dips packed the mass on fairly quickly. When you can work your way up to doing dips with a 100lb dumbell hanging around your waist, you'll have large triceps.
 
dips is probably the best excersise, i do dips, close grip bench presses and french presses, sometimes i end the session with reverse grip one hand pushdowns. The real mass builders are the dips and the close grip bench presses, the rest is just fancy stuff if you're not advanced.
 
Originally posted by: rh71
I only know of the way where you hold a dumbbell with 2 hands behind your head and lift up and down...

Is this the best way ? I just finished my 50th rep and my arms feel like jello.
Click to expand...

Eh, 50 reps of overhead extensions? I dunno what that is supposed to do but it won't build size and it won't burn fat.
 
Heh my sister JUST asked me this. On chest/Tri days I do kick backs (put one knee on a bench hold a weight in your hand and extend your arm straight back) then dips (normally with 45lbs) then the excercise you described, and my gym also has a machine where you pull straight down with both arms by your side, the only motion is from your elbow down.
 
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