I'm looking for a good tricep excercise that I can do with limited equipment. I've only got a barbell, dumbbells and a bench, so I don't have any tricep machines that I can use.

I'm looking to add as much mass as possible (particularly in the lower part, closer to the elbow, since I seem to be developping more in the upper area nearer to the shoulder).

Right now I've been doing mostly bench dips and french presses, and have thought about adding close-grip bench to that. I haven't really liked doing close-grip up til now because I already do a ton of bench pressing on that day due to it being on my chest day.

Any suggestions? And, for close-grip, what's the recommended weight as compared to a regular bench (% wise)?

Thanks guys.

Are you not having success doing dips and french presses? How are you lifting? max-ot style, 10 rep, 8x8, etc? I have had really good success doing lying tricep extensions(as well as doing dips, and pushdown)

Jason

lying tricep extention and close grip bench press are 2 really good ones you can do with a barbell, also maybe kickbacks/french presses are good, also reverse tricep extentions should be possible with a dumbbell

kickbacks are total shit


close grip 3x6
skull crushers 3x8
overhead dumbell extension 3x8

I've been doing 3 sets of each excercise (8-10 reps). But I've basically been doing the same 2 excercises for 3 months (but increasing the weights obviously).

I've been having success in building them, but I feel like I can still push them more and I want to switch it up a bit. And, like I said, there hasn't been as much development in the lower part of my tricep (nearer to the elbow).

I might try lying tricep extensions. Those seem interesting and a change of pace. I haven't been able to find an explanation of Skull Crushers with a picture to help. Anybody got an example of that?

Are you not having success doing dips

Jason


DIPS ARE THE BEST! Start with your feet on the ground, as you get more comfortable and stronger put those feet up on another bench.

Heavy close grip bench press!!

Some other exercises when equipment is limited:

-Skull Crushers
-French Press
-Dumbbell Kickbacks (I don't like them but...)
-Dumbbell overhead press (you can do this with 1 dumbbell and do X reps with one hand and then switch hands, or you can hold the dumbbell in between both hands and push it up)
-Reverse pushups, weighted (use a bench and a chair and put a plate in your lap)
-Dips

Could someone please explain the French Press? I've looked around but can't find an example. Thanks.

I haven't been able to find an explanation of Skull Crushers with a picture to help. Anybody got an example of that?

Don't get confused with terminology. It's the motions you are going for, not what it is called. Here is a picture
http://www.bodybuilding.com/fun/exercises.php?Name=Lying+Dumbbell+Tricep+Extension

Here are other tricep exercises
http://www.bodybuilding.com/fun/exername.php?MainMuscle=Triceps

I just want to thank everyone for their input on my question. I finally got to do my tricep routine yesterday and I decided to add Skull Crushers. Due to time restraints, I didn't even do my sets of dips, yet today my tri's are more sore than they've ever been.

I don't usually associate soreness with growth, but the new excercise definitely "shocked" my body which had grown accustomed to the previous routine. I'm gonna keep doing them for a few weeks, then maybe switch it up again for something else. Nice to have alternatives!

With your Skull Crushers, make sure to line your elbows up in line with your eyes. This will keep pressure on your triceps at all times because you will always be fighting gravity.

The other way is with your arms perpendicular to the ground, but this is easier since you will hit 90 degrees at the top of your extension and stop fighting gravity.

Close grip bench, reverse grip bench, single arm dumbell raises overhead to burnout, dips