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  1. #1
    Registered User skinnydude's Avatar
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    best tricep isolation exercise

    If you had to add one isolation tricep workout to your routine which would you choose.

    The workout is for shoulders, chest, triceps and got bar dips and military press already.


    I was thinking skull crushers or bench dips with weight on legs? I don't know off many tricep exercises
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  2. #2
    Registered User waynelucky2's Avatar
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    Triceps extension, triceps pressdowns, SC and Nautilus multi triceps.

    Try this on the one arm triceps extension, 30 reps rest 5 minutes; add 25% 15 reps, rest 5 minutes; add 20% 15 negative only reps at 3 seconds per rep.

    Wayne
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  3. #3
    Prepare Perform Prevail SuicideGripMe's Avatar
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    I think tri isolations are a little over rated. Dips and close grip bench bench baby.
    http://forum.animalpak.com/showthread.php?42659-SuicideReborn-s-Log-Back-to-the-Grind
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    "225, 315, 405 whatever. Yeah these benchmark digits come to mean a lot to us, the few warriors in this arena. They are, however, just numbers. I’m guilty of that sh*t too, waiting for somebody to powder my nuts cuz I did 20 reps of whatever the **** on the bench. Big f*king deal. It is all relative." G Diesel
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  4. #4
    Be Better Than Yesterday was140's Avatar
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    Bench dips with a plate on your lap. touch your butt on the floor or it don't count
    If it is important to you,
    You will find a way.

    If not you will find an excuse.


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  5. #5
    nevigsawkufelgnisaton in10city's Avatar
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    Do an incline or overhead execise to place some emphasis on the long head.
    It is the mark of an educated mind to be able to entertain a thought without accepting it.
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  6. #6
    Registered User Andershocknic's Avatar
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    I have such difficulties getting my tris to grow, Once i can do dips with my body weight i'm sure they'll blow up, but till then its just been such a hassle. I can't go too heavy on som motions casue then i'll get pains in my elbows( like skull crushers)

    got no problem building biceps or anything else for that matter, just chest strength and tri's. oh well, we all have our flaws.
    I hate steroids and most supplemets..stick to the basics and train hard.

    Adapt and Overcome

    ?Greatness lies not in being strong but in the right using of strength, and strength is not used rightly when it only serves to carry a man above his fellows for his own solitary glory. He is greatest whose strength carries up the most hearts by the attraction of his own."

    Strength does not come through winning. When you go through hardships and decide not to surrender, that is strength.
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  7. #7
    Registered User Stewy2008's Avatar
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    triceps are an awesome bodypart of mine my long head is so thick and long. my tris are striated all year round.i think my tricep workout could help you. I start of with either close grip bench press or close grip weighted dips 4 sets i use rest pause and forced reps on these. then incline dumbell overhead extention 3 sets then rope pressdown superset with A bar pressdowns 3 sets and i do a drop set on theses. after this i cant lock out my arms for a few days after lol.
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  8. #8
    Registered User skinnydude's Avatar
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    Well I do a low volume form of training:

    once every 4-7 days alternate workout.

    workout 1-
    squats
    dip
    military press
    triceps?????????

    workout 2-
    deadlifts
    barbell row
    chin up
    curls


    I can do 8 or so weighted dips right now (5kg lol). And have no bench at home so, either some barbell/dumbbell exercise or weighted bench dips using chairs/bed etc. So just looking for one simple exercise for 2-3 sets. But most effective one.
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  9. #9
    Not now chief... TonySturch's Avatar
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    Personally I like a well rounded tri routine. I usually do 3 or 4 of the following, starting with the heavy compound and working my way lighter and more isolated.

    Close Grip Bench Press
    Dips
    Skull Crushers
    French Press
    Y grip cable pushdowns
    Bench Dips
    overhead single DB

    If I had to chose teh one that made the biggest difference Id say its the CGBP, but its not isolated. Second might be a tie between bench dips and skulls.
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  10. #10
    The Raid ThickAsABrick's Avatar
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    Originally Posted by SuicideGripMe View Post
    I think tri isolations are a little over rated.
    Not rly.

    More overall triceps size will very likely be gained by putting more emphasis on the long head, which is done usually either with skulls or 2 handed OH DB extensions.

    But of course a better routine would include one of those AND either CGBP or dips.
    What the f*ck, I'm a mack truck. Are you gonna give up like a b*tch, or jump da f*ck up!
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  11. #11
    Registered User Panacea.'s Avatar
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    i like how he asks for ISOLATION yet people start telling him dips and CGBP
    My own videos should go here.
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  12. #12
    Registered User Panacea.'s Avatar
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    i like how he asks for ISOLATION yet people start telling him dips and CGBP

    (ps, i love you thickasabrick)
    My own videos should go here.
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  13. #13
    Registered User Panacea.'s Avatar
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    Originally Posted by ThickAsABrick View Post
    2 handed OH DB extensions.
    ive seen these done before, but never understood them

    is the 2nd hand used to support the 1st hand or are both hands sharing the load?

    (and do not make a gaygay joke plz)
    My own videos should go here.
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  14. #14
    The Raid ThickAsABrick's Avatar
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    Originally Posted by Panacea. View Post
    ive seen these done before, but never understood them

    is the 2nd hand used to support the 1st hand or are both hands sharing the load?

    (and do not make a gaygay joke plz)
    both hands are used to hold the DB, kinda like this: http://www.exrx.net/WeightExercises/.../DBTriExt.html

    although I do mine standing and allow my elbows to flare some.

    these have packed a **** ton of mass onto my tris
    What the f*ck, I'm a mack truck. Are you gonna give up like a b*tch, or jump da f*ck up!
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  15. #15
    Registered User Panacea.'s Avatar
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    "Flex wrists at bottom to avoid hitting dumbbell on back of neck."

    haha.

    i like how i was doing OHP the other day and cracked myself right in the nose
    My own videos should go here.
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  16. #16
    The Raid ThickAsABrick's Avatar
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    Originally Posted by Panacea. View Post
    "Flex wrists at bottom to avoid hitting dumbbell on back of neck."


    I've done that before. Not fun.
    What the f*ck, I'm a mack truck. Are you gonna give up like a b*tch, or jump da f*ck up!
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  17. #17
    Not now chief... TonySturch's Avatar
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    Originally Posted by ThickAsABrick View Post


    I've done that before. Not fun.
    Yeah, its always right on that little bump on the back of the neck.

    **zing**

    **twinge**
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  18. #18
    Registered User Panacea.'s Avatar
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    only problem i ever had with a weight falling ON me was when i was lowering a DB during shoulder presses and dropped it on the side of my head because my rotator cuff blew out on me
    My own videos should go here.
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