Looking to strengthen my triceps, give them some serious size so I can help myself get some real balance and perhaps more strength when I bench. My chest is a bit disproportionate to the rest of my body, so I'm looking to strengthen both my shoulders and arms in general to balance my upper body. Favorite two tricep exercises are skullcrushers and weighted dips, and I want to know which would be more effective. If any other are more effective, give me suggestions. Thanks
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Thread: Dips vs. Skullcrushers?
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05-20-2014, 02:44 PM #1
Dips vs. Skullcrushers?
Current Max/Goal
Bench- 270/300
Squat- 355x6/450
Deadlift- 420/450
Weight- 151/165
Pounds Left to Gain: All of them
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05-20-2014, 02:47 PM #2
I think dips are probably the best overall tricep movement (as I've been told that its one of the few that actually hits all heads of the tricep at once). I'd put skullcrushers right behind that as my second favorite. But honestly, why choose between and make distinctions? Might as well do them both. Maybe alternate which one you do first in order to get the most benefit out of both.
As for other exercises, maybe try closed grip bench press (though some people get some wrist pain from it if done with a regular barbell), or triceps pushdowns. I find triceps pushdowns with a rope attachment to be excellent, since you can sort of spread the rope apart at the very bottom to really accentuate every rep (though you will be able to do more weight with a V bar or flat handlebar attachment).
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05-20-2014, 02:50 PM #3
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05-20-2014, 03:01 PM #4
If I had it to do over again, I'd have always done my skullcrushers so that at the bottom of the lift they touched the tip of my chin instead of my forehead. When I go to my forehead it lets me stop with my elbows at about 90º, but I've since learned that the additional ROM hits the medial head of the triceps really hard and is very much beneficial for tricep growth and pressing strength alike. Failure to do them this way is probably why I had such *******y anne triceps for most of my training career.
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05-20-2014, 03:06 PM #5
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05-20-2014, 03:08 PM #6
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05-20-2014, 03:47 PM #7
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05-20-2014, 04:03 PM #8Sickening.
Fear leads to hate, hate leads to anger, anger leads to suffering... In one final act of self defense, the great mother earth must purge herself and if that means the death of 3 billion people... So be it. If we choose war over peace, If we choose fear over logic, If we choose to be led into war and not lead ourselves to the promise land, then we deserve hell on earth.
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05-20-2014, 04:36 PM #9
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05-20-2014, 04:45 PM #10
Definitely doing both obviously, just prioritizing, seeing what would help me to best achieve said goal. Feel like dips still create a lot of tension in my chest, not completely isolating the tricep like a skullcrusher, but it definitely creates a much higher workload. Big fan of these two, as well as pushdowns. Hate kickbacks, find close grip bench to be a pain, and not sure what to make of reverse pushdowns. Any ideas on those?
Current Max/Goal
Bench- 270/300
Squat- 355x6/450
Deadlift- 420/450
Weight- 151/165
Pounds Left to Gain: All of them
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05-20-2014, 04:52 PM #11
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05-20-2014, 04:58 PM #12
My triceps have gotten thick from these following
Heavy CGBP for low reps
Heavy Decline EZ bar skullcrushers, cheated a bit.
Ball grip pushdowns, clean form
V bar pushdowns
Underhand pushdowns
Dips kill my shoulders, never really feel them so I dropped them.Deadlift-600....620
Bench- 315x2...365x0 snap city.......365x1.....405x0 snap city
Squats- 405x3 with wraps........435x2.....455x2
Front Squat- 315.....315
Standing OHP- 205x2.....225x1.....235x1.....245x1
Incline Dumbell bench-110lbsx8.....125x4
Dumbell shoulder press-110lbsx5.....120lbsx4
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05-20-2014, 05:03 PM #13
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05-20-2014, 05:05 PM #14
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05-20-2014, 05:07 PM #15
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05-20-2014, 05:09 PM #16
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05-21-2014, 12:19 AM #17
100%, unilaterally dips. And make sure to go no higher than 8 and no lower than 5. With your stats, you'll have to hang a lot of weight on a belt. Regardless, dips man.
Or do some shoulder pressing and work those anterior delts. Just doing that for a few weeks for strength (adding about 30 pounds over 3 weeks) added just about the same amount to my bench.
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05-21-2014, 01:40 AM #18
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05-21-2014, 03:17 AM #19
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05-21-2014, 06:52 AM #20
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