Best tricep exercise(s) to hit all 3 heads?

[ItsPav]

I'm having some trouble with my triceps; as a new lifter I only did tricep pushdowns/triangle pushups/dips and now my tricep heads aren't proportional. What are the best exercises to engage all 3 heads?

[CodyLee1337]

French press. Hits all equally.

[miamibodybuilder]

add in more movements like skulls, weighted dips, close grip presses and maybe some overhead db extensions. these are all great exercises that hit the triceps very well. the diamond push-ups are good also but sub them if possible with one of these other movements and you'll see your tri's swell up.

[TheMufasa]

At 165 you should just worry about making your tris bigger in general.

[HY314]

Rope pulldowns

[Fade2Blue]

Rope pulldowns

These I like and switching up the grip from overhand to under for each set you can feel the difference

[Sergei82]

French press. Hits all equally.

Do you mean skull crushers? We call them French press in my country.

[Sergei82]

I'm having some trouble with my triceps; as a new lifter I only did tricep pushdowns/triangle pushups/dips and now my tricep heads aren't proportional. What are the best exercises to engage all 3 heads?

Proportional to what?
1) to other parts of your body?
2) between each other?
3) each head development is different?

If it is the 3rd one, you cannot actually isolate separate heads (only long head during chin-ups due to its different function) - they have the same innervation, even though some people will swear that isolation is possible.

Keep hitting your triceps as you are doing - your routine is not that bad. Come back to us when it gets bigger. I'm sure, by that time there will be no questions about proportions.

[davisj3537]

Proportional to what?
1) to other parts of your body?
2) between each other?
3) each head development is different?

If it is the 3rd one, you cannot actually isolate separate heads (only long head during chin-ups due to its different function) - they have the same innervation, even though some people will swear that isolation is possible.

Keep hitting your triceps as you are doing - your routine is not that bad. Come back to us when it gets bigger. I'm sure, by that time there will be no questions about proportions.

You are saying that chin ups (a back and bicep exercise) hit triceps?

[Sergei82]

You are saying that chin ups (a back and bicep exercise) hit triceps?

yes, and heavy - go for anatomy lesson!

[MichaelCJ]

Chins hit triceps like bench hits biceps.

Yeah, keep benchin' for dem hooj broceps, brah.


Opie, do some tricep extensions with full RoM. Not skullcrushers, IOW.

[Sergei82]

Chins hit triceps like bench hits biceps.

Yeah, keep benchin' for dem hooj broceps, brah.


Opie, do some tricep extensions with full RoM. Not skullcrushers, IOW.

To my experience, chins hit triceps more than bench hits biceps. Try doing 100 chins! In any case, not all tricep is hit - only its long head.

[MichaelCJ]

To my experience, chins hit triceps more than bench hits biceps. Try doing 100 chins! In any case, not all tricep is hit - only its long head.

The long head of the triceps is a dynamic stabiliser when chinning. The short head of the biceps is a dynamic stabiliser when benching.

Anything else to add?


edit: I can't do a 100 rep set of chinups. If you can though, upload a video for all to see.

[davisj3537]

yes, and heavy - go for anatomy lesson!

When working with heavy weights getting ready for a one armed chin up I never felt anything in my triceps. I realize you only brought up chins and the long head since you feel they isolate only one portion of the tricep. With that being said you mentioned chin ups in a thread asking about good exercises to hit triceps. lol. Ironic? I mean triceps aren't even a tertiary muscle in a chin up.

[Sergei82]

The long head of the triceps is a dynamic stabiliser when chinning. The short head of the biceps is a dynamic stabiliser when benching.

Anything else to add?

Nothing to add. This does not negate any of my points, just another debatable topic. "Stabiliser" and "dynamic" are two words that don't match together perfectly, isn't it? There are plenty of articles stating that the long head is dynamically involved in adduction as a synergist to lats, rear delts etc. In any case, chins are definitely not exercise to hit all 3 heads as OP wanted.

edit: I can't do a 100 rep set of chinups. If you can though, upload a video for all to see.

I need to clarify: not 100 reps in a single set, but in about 8 sets - not a problem. Less intense than you thought, but the volume is still high. Next day you'll definitely have DOMS in triceps - not an indicator of growth maybe, but at least indicator of you hitting the right muscle, and not something else.

[Sergei82]

When working with heavy weights getting ready for a one armed chin up I never felt anything in my triceps. I realize you only brought up chins and the long head since you feel they isolate only one portion of the tricep. With that being said you mentioned chin ups in a thread asking about good exercises to hit triceps. lol. Ironic? I mean triceps aren't even a tertiary muscle in a chin up.

It is secondary, excuse me. And when I do REALLY heavy chin ups (starting with 80 kg on belt), I feel everything not only in my triceps, but in my jaws and balls as well.

[davisj3537]

It is secondary, excuse me. And when I do REALLY heavy chin ups (starting with 80 kg on belt), I feel everything not only in my triceps, but in my jaws and balls as well.

This I've got to see. That would be super impressive. My video is in my sig.

[MichaelCJ]

Nothing to add. This does not negate any of my points, just another debatable topic. "Stabiliser" and "dynamic" are two words that don't match together perfectly, isn't it? There are plenty of articles stating that the long head is dynamically involved in adduction as a synergist to lats, rear delts etc. In any case, chins are definitely not exercise to hit all 3 heads as OP wanted.

No, those words do go together perfectly: http://www.exrx.net/Kinesiology/Glos...#anchor1276508

I need to clarify: not 100 reps in a single set, but in about 8 sets - not a problem. Less intense than you thought, but the volume is still high. Next day you'll definitely have DOMS in triceps - not an indicator of growth maybe, but at least indicator of you hitting the right muscle, and not something else.

No. No DOMS in the triceps for me, from pullups or chinning, including high volume and/or with added weight. And yes, I have on occasion done more than 100 pullups and/or chins in a given session.

Note, however, that a dynamic stabiliser might feel a little sore from being used thuswise, if it has already been smashed as a primary mover (i.e., target) the same session. So, if you've gone and done a bunch of heavy pressing, then some weighted chins, sure, in a roundabout way, they could be slightly more "taxed".


But it all comes down to this: It's disingenuous* to claim that chinups are a tricep exercise, especially in a thread where the OP is looking for exercises specifically to hammer them.


* aka a dick move.

[Sergei82]

...* aka a dick move.

Will agree if you refer me to a credible article that explicitly tells of tricep being dynamic stabiliser and not mover. You can easily find a lot of articles telling otherwise (even, excuse me, Wikipedia - I'm not telling that is a credible source though).

Abt being not overall triceps exercise - I agreed on that above already. No point arguing on that.

[MichaelCJ]

I have no idea what you consider to be a credible source. Also, I don't go around looking for articles on things like pullups, typically. I know what they do, and how they work well enough, in theory and practice. Enough to get by. Enough to know that I have to look elsewhere for tricep work.

But this might help support my posts: http://www.exrx.net/WeightExercises/.../BWPullup.html

Or not. You decide.

[legdaybestday]

Close grip bench and skullcrushers to hit the long head, tricep pull downs (with your thumb down) to hit your outter head, tricep pull downs (thumb up) for inner head, do double handed and Single arm.

[Sergei82]

I have no idea what you consider to be a credible source. Also, I don't go around looking for articles on things like pullups, typically. I know what they do, and how they work well enough, in theory and practice. Enough to get by. Enough to know that I have to look elsewhere for tricep work.

But this might help support my posts: http://www.exrx.net/WeightExercises/.../BWPullup.html

Or not. You decide.

Dunno. Maybe. exrx vs wiki.

Pointless to argue, we are not scientists.

And the best for all 3 heads are those involving both extending elbow and flexing shoulder (dips, close grip presses etc) as I read only they involve long head to the fullest.

[Benjo87]

Skull crushers with strict form behind the head, hit my triceps more than anything. Absolutely rips them.

Also, try this superset, do tricep pushdowns with the bar on the cable machine, and superset it with overhead rope extensions. Use about half the weight for the overheads. Trust me. It's a killer.

My triceps have blown out with these 3 exercises.

[adamdavidson47]

In b4 someone says chin ups.




Oops.

[-Lucifer]

I'm having some trouble with my triceps; as a new lifter I only did tricep pushdowns/triangle pushups/dips and now my tricep heads aren't proportional. What are the best exercises to engage all 3 heads?

Going heavy (3 to 5 reps) will engage all three heads. I prefer weighted dips and cgbp.

[davisj3537]

when I do REALLY heavy chin ups (starting with 80 kg on belt)

I wasn't kidding. I'd really like to see a video of you doing a chin up with 4 plates attached.

[grahulino]

Cgbp!

[sharpieblet]

brb doing chin ups for awesome tricep growth, right before deads for awesome biceps.

[chazzy1864]

Any triceps exercise will activate all of the heads. The difference is what heads are emphasized more. OP, you won't find a single exercise that adequately hits all three heads, contrary to all of the statements that dips or close grip bench or skull crushers or whatever other exercise people want to say "hits all three triceps heads".


Triceps heads
Which head are you trying to emphasize:

Emphasis:
Overhead exercises that cause the long head to stretch = long head (example: skull crushers, French press, seated/standing/lying OH extension)
Standard presses and pressdowns = lateral head (example: CGBP, triceps dips, cable pressdowns)
Underhand/reverse grip exercises = medial head (example: reverse grip pressdown, kickbacks with an underhand grip / D-grip on cables)


Have a blast.

[ThickAsABrick]

chinz for hyoooge tripeps