K.I.S.S. Triceps

[DocJ]

Keep It Simple S...(you know the rest)

I noticed that for a solid year my triceps had made absolutely no progress, no tape increase no real increased weight in tricep excercises. I was also having mild but regular elbow pain inbetween workouts. All these facts combined led me to the conclusion that I was overtraining.

Over the past few months my tri's have started improving again in size, strength and even shape....here's all I did:

Dips
Close Grip Bench
Standing Overhead Military Press (full lockout every rep)

That's it. Along with regular BB/DB presses for chest that's all the elbow extensor work I've done. Sometimes it's better to keep things basic and simple!

 

[Cartman281]

CGBPs and over head military presses have always done the trick for me.

 

[Eze]

PJR Pullover

Doc, try this one out. I think you will be surprised

 

[Skarhead1]

In laymens terms stick to all the heavy compound exercises, all the little girly ones are whack

 

[JayC]

I'll ditto this... I wasn't going to chime in since everything has been said but I've gotta confirm this for any skeptic's. (if done in good form w/max intensitey) your tri's should be cooked at the end of your chest workout. I do little to no tri isolation sets and my tri's are one of my best features.

PJR Pullover

Doc, try this one out. I think you will be surprised

Easto... this is a great exercise! I've always used it at the end of my chest workout to hit any pec fibers I may have missed (I heard it was a good one for overall chest development) but I can also feel it in my tri's. A little hard on the shoulder joints so I don't do it every week.

 

[DocJ]

PJR Pullover

Doc, try this one out. I think you will be surprised

I used to do pullover and presses all the time, that looks like a really cool variation, I'll try it.

 

[NXG+]

try some JM presses in place of your cgb one time you may like them too

 

[bronx_brawla]

Thats pretty much all i do. I didn'nt start adding thickness on tris till i started concentrating more on close-grip bench. And to just keep the sweep from my pit to my elbow going....i just hit up behind the head machine pull ups.

 

[DocJ]

PJR Pullover

Doc, try this one out. I think you will be surprised

I've done these 3x now and they're great! Thanks for the tip.

 

[Aztech]

dips are what molded my tri's into my best body part. 2 plates for easy sets of 8-10 and 3 plates + for a few reps. Also...reverse grip dips (might torque the wrist a little) as a bw max rep finishing set.

 

[blackjack]

Weighted dips and pin presses are my bread and butter for triceps.