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  1. #1
    Registered User foreverdraggin's Avatar
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    Tricep isolation

    What r the most affective tricep isolation exercises? Lifting a dumbell behind ur head while sitting has to be a good one right? My routine calls for two tricep isolation exercises. I figured free weights would build muscle faster than ropes
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    Registered User Manhood's Avatar
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    there is no "the best triceps exercise". It depends on the person. Just try different triceps exercises, and see over time what gives you the best gains.

    The two exercises that are best for my triceps is:
    Close Grip Benchpress
    Skull Crushes

    But try various triceps exercises, and see what works best for YOU.
    If you do what you always did, then you will get what you always got.
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  3. #3
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    Originally Posted by foreverdraggin View Post
    What r the most affective tricep isolation exercises? Lifting a dumbell behind ur head while sitting has to be a good one right? My routine calls for two tricep isolation exercises. I figured free weights would build muscle faster than ropes
    Personally I start with cable pushdowns, then decline skullcrushers(sometimes superset with cgbp), and finally overhead tricep extensions with a db.
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  4. #4
    Super Saiyan Genetics genetics 83's Avatar
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    personally i love v bar pushdowns or rope pulls, weighted dips, and close grip bench press
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  5. #5
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    Originally Posted by Manhood View Post
    there is no "the best triceps exercise". It depends on the person. Just try different triceps exercises, and see over time what gives you the best gains.

    The two exercises that are best for my triceps is:
    Close Grip Benchpress
    Skull Crushes

    But try various triceps exercises, and see what works best for YOU.
    I like to combine these two exercises together...

    Start off as a cgbp, at the top of the press, bend your elbows turning that press into a skullcrushers; that's one rep.

    Works best with ez bar.
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  6. #6
    The uncommitted christos_swc's Avatar
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    Ain't this the easiest muscle to isolate?
    Look up triceps exercises, every single one of them will do the trick.
    If you want complete development there's 4 different things to do for triceps, they are the result of two distinctive choices.
    One, extend with palms rotated outwards.
    Two, extend with palms rotated inwards.
    Three, extend with arms horizontal, the difficult part is at the finish.
    Four, extend with arms vertical, the tough part is the start.
    These 4 different variations will work every single part of the triceps.
    Don't have to do them all.
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  7. #7
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    In terms of resistance through the full range of motion and minimal tension in other elbows, I'm thinking the pushdown. Though even that uses some abs to brace.
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  9. #9
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    The close bench and weighted dips are good for putting on size. If you are looking to really get cut and definition then think about doing rope pull downs or v bar pulldowns or even kick backs. the rope pull downs are nice because you can still put up a decent amount of weight.
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  10. #10
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    Originally Posted by foreverdraggin View Post
    What r the most affective tricep isolation exercises? Lifting a dumbell behind ur head while sitting has to be a good one right? My routine calls for two tricep isolation exercises. I figured free weights would build muscle faster than ropes
    In my opinion, the best tricep isolation exercises are (in order from best to worst): close grip bench press, lying tricep extensions (skullcrushers), tricep dips, and tricep extensions (rope or bar).
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  11. #11
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    Originally Posted by foreverdraggin View Post
    What r the most affective tricep isolation exercises? Lifting a dumbell behind ur head while sitting has to be a good one right? My routine calls for two tricep isolation exercises. I figured free weights would build muscle faster than ropes
    If tricep dips are done properly, they will be the most effective.
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  12. #12
    Registered User EPMD's Avatar
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    List of exercises:
    http://exrx.net/Lists/ExList/ArmWt.html#anchor122387

    Also, machines/cables can be very useful for triceps as they will provide resistance throughout an extending motion. Don't rule them out.
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    CG bench press and skullcrushers are the two best imo. If you are gonna do CGBP though I recommend you do not work your tri's on chest day as you will be so fatigued by the time you get to it that it will be hard to do with any decent weight. Skullcrushers are great and I personally find that doing them on an incline and decline is a great way to switch it up. You can try alternating these forms as it will hit your tricep differently.

    Weighted dips are also very good but I find them to be a better chest exercise than tricep. Either way they should be implemented somewhere in your workout.
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