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Forum » Moar Exercises for Triceps??
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Thread: Moar Exercises for Triceps??

post 1662736483 06-12-2022, 07:33 AM
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  1. DustinTheHuss
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Moar Exercises for Triceps??

I do a 4 day split of

- Chest/Tris
- Back/Bis
- Shoulders
- Legs

I always mix up my exercises as that's what I learned from my former IFBB Pro trainer.

I find myself doing the same exercises for Triceps and I need moar help in that area now that I'm 50.

Here is what I do now. I try to do 4 exercises, 3 sets of 12-15 reps per session:

- Rope pushdowns
- Dips
- Skull crushers with bars and dumbbells (alternating each week)
- Close grip bench press
- I do this one exercise laying down where I work my triceps with a light dumbbell across my body where I'm holding a dumbbell
- Overhead tricep extensions with the rope

I just thought maybe diamond push ups? I think I'm missing kickbacks as well.

Thanks Misc!
post 1662736803 06-12-2022, 07:39 AM
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That's already a lot of good exercises for the triceps. Maybe increase the weight and do 6-8 reps instead.
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post 1662736823 06-12-2022, 07:41 AM
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post 1662737133 06-12-2022, 07:50 AM
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you don't need a gazillion exercises for your tri's.

"heavy" benching
"heavy" standing press
post 1662738633 06-12-2022, 08:33 AM
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Originally Posted By piramparam⏩
Hey i think you have enough movements here

Have you considered replacing dips with push ups? Its a lowkey dangerous ROM, I cant imagine myself doing dips at 50������
I love tricep dips but I have to be really careful because I've had rotator cuff surgery 6 years ago. I make sure I'm doing them with perfect form, slow and controlled. I'm 53 and so far it's not messing with my shoulders.

Dusty I think you named pretty much everything. If you're only doing them once a week maybe up it to 2-3 days. Or up the weight or reps.
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post 1662748233 06-12-2022, 12:25 PM
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let me add 3 that i added recently and enjoy.

1. thishttps://www.bodybuilding.com/exercis...ceps-extension
2. lat pulldown bar behind the head neck( lean down) and press down and forward in front of you with a full range of motion.
3. standing single arm behind the neck 1 arm extensions with no weight between sets.
flex and hold 5-10 seconds.
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post 1662748563 06-12-2022, 12:34 PM
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  1. wampa
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have you tried this machine?

it really targets your triceps.

post 1662749433 06-12-2022, 12:50 PM
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Originally Posted By messomi⏩
you don't need a gazillion exercises for your tri's.

"heavy" benching
"heavy" standing press
This is literally all I do for triceps

Pull-ups/chin-ups work them a bit too (long head)
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post 1662754963 06-12-2022, 02:59 PM
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  1. DustinTheHuss
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Thanks everyone! On spread.

I think a lot of my problem is body fat to show the triceps like they did a few years ago.
Originally Posted By wampa⏩
have you tried this machine?

it really targets your triceps.

They moved a similar machine to the outside gym and I need to stop being lazy and go to the outside gym more often.
post 1662755033 06-12-2022, 03:01 PM
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Heavy close grip bench press every day. That's all you need. No need for your fancy skullcrushers or your gay tricep pulldowns.
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