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My favorite triceps routine for mass gain!

These are the primary exercises that have built my triceps!

nate_dawg
nate_dawg g Nathan Bishop
453 Post(s)
453 Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 1969
Posted

For Triceps I always like to start the routine with a rope cable pushdown because that particular exercise really warms up the elbows and sends blood rushing into all 3 heads of the triceps. Dont allow your chest and shoulders to come into play during this exercise. From there I like to do a heavier compound movement such as the close grip bench press. This exercise will target all 3 heads of the triceps and pack on mass. Keep the hands about 6 inches apart and really focus on the triceps. Dont allow the chest to take over. From there I like to do an over head extension with either a dumbbell or barbell. With this exercise its great to focus on getting a great stretch on the triceps and to really squeeze at the top. Try to keep the elbows in as much as possible and try not to lock out the elbows at the top. From there I like to go to an EZ bar skull crusher and I credit this exercise for massing up my triceps the most. Try not to fully lock out the elbows on these either. Get a spotter stand on your toes so you can put all your energy into your arms. From there I like to end out with a cable pull down with either a straight bar or D ring. This exercise is great for targeting the long head of the triceps and helps to deepen those striations. I do like to incorporate drop sets and FST 7 into my triceps routines. Typically I do 4 sets of 8-12 reps per exercise. Get a spotter help you with the close grip bench presses.

muscular strength
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