Reaching back is not going to increase stretch reaching up will. Close grip bench im a relatively new lifter 6 months following a structured plan and my current main tricep exercise is the tricep rope pushdown.
This is why we put our arm over our head and push down on the ulna to force flexion for a triceps stretch.
Bench dips for triceps reddit. You can really push a lot of weight and i run them 4x10. I know that dips and close grip bench press are 2 exercises that a lot of people recommend for really overloading the triceps. Tricep rope pushdown vs.
I do them 1xweek usually for 10 sets 5x5 heavy 5x10 light which i feel is sufficient seeing as i also hit triceps with bench and ohp. People just hop on the dip bars and start repping away with a lax body loose grip shoulders shrugging up and down and trying to emphasise triceps or chest head over heels. Either a single arm kickback on cables overhead rope extensions on cables or dumbell skull crushes lying on the floor.
Close grip bench press. For someone who knows more biomechanics than me. The closer your grip the more activation you will get in your triceps to an extent.
Finally ill pick one of these for my last one. Dips are lovely with proper form. Decline bench press involves less deltoid engagement than does flat bench 4 and this is magnified when the movement becomes straight up and down like with dips.
Which one is better for building mass in the triceps long head. Dips for sure just make sure not to add weight too quickly and use a full range of motion every rep. That is retarded weighted dips are a fully fledged compound lift with mechanics similar to bench press yet people rarely realize this and dip away with technique that theyd never do bench press with.
Wanted to stick to basics here and create a good foundation around my very tender left shoulder which would haunt me for the next 6 months until i was diagnosed with mild thoracic outlet syndrome. Dips or seated dips is my big tricep workout. The dip is in fact a bodyweight version of the decline bench press.
Dumbbell bench 3x10 skullcrushers 3x12 incline benchpress 3x8 cable tricep pushdown 4x15 cable chest fly 3x15. The best compound movements in my opinion for triceps growth are. Next ill run a v bar pushdown 4x10.
Use compound movements for your heavier triceps training. People complain about dips causing injury but injury usually happens when people venture past the range of motion that theyre used to. In the case of triceps pushdowns the cable indicates the direction of the resistance.
If we compare the mechanics of bench dips to either a triceps pushdown with cable or a flat bench triceps extension with a pair of dumbbells or a barbell you can easily see the difference. The long head of your triceps originates on the lateral part of your scapula on your infraglenoid tubercle. The grip that i use for close grip bench press is slightly less than shoulder width.
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