T Nation

Best Triceps Exercise


#1

I need to build my triceps urgently, in your experience what is the best tricep exercise? I was thinking of close gripp benching or incline dumbbell extensions, what do you recommend?


#2

How often are you benching and overhead pressing a week?


#3

Mega pump work then finish with dips or close grip variation…


#4

dips
weighted dips

if you find dips hit your pecs more, then prefatigue triceps with just about anything else


#5

PJR pullovers


#6

[quote]cparker wrote:
How often are you benching and overhead pressing a week?[/quote]

I don’t bench but military press every day, that’s one of the reasons I want strong triceps, to assist my military press.


#7

[quote]Yogi wrote:
PJR pullovers[/quote]

What are these?


#8

[quote]Facepalm_Death wrote:
dips
weighted dips

if you find dips hit your pecs more, then prefatigue triceps with just about anything else[/quote]

My gym doesn’t have a dip station, what would be the second best you recommend?


#9

JM press


#10

[quote]trap_builder wrote:

[quote]cparker wrote:
How often are you benching and overhead pressing a week?[/quote]

I don’t bench but military press every day, that’s one of the reasons I want strong triceps, to assist my military press.
[/quote]
May I ask why would you do this?


#11

Well I would start benching, and not military press every day. You could bench 1x a week and OHP 1x a week, or bench 2x a week and OHP 1x a week and so on. To get bigger triceps you are going to have to press more frequently there isnt just one magic exercise that will do it. Pick a couple assistance moves that have been stated already and do those after your bench and OHP sessions. Is there a reason you don’t bench? Like injury or something?


#12

I’d do something for my long head if you aren’t already.

And I guess if you’re obsessed with the OHP, doing it so frequently, I’d suggest Push Press and Top-Half Seated Pin Presses would do well to help triceps strength in the OHP.


#13

Why don’t you get on a proven program instead of applying band aid solution(s)?


#14

Lying dumb-bell skull crushers
Interlaced finger pushups
Pushdowns
Cable overhead extensions

Power4ull
SQ - 970
BP - 740
DL - 848


#15

I do a lot of OHP and push press and that really hit my tric hard.Try some close grip benching and jm press,also skullcrushers are one of my favorite exercise for tri.


#16

Dips with hands close to your body, diamond pushups, JM presses (do some sets with a lot of reps with these).