[CNovaJason]

Guys, I am looking to increase size on my tris and I am switching up from close grip bench, french presses, and close grip pushdowns last week to rope pushdowns, overhead extensions and maybe close grip bench again. Two things I have a question on: As for the rope pushdowns, where should your elbows be? To your side, flared out? Also on the close grip bench, I never seem to get a good pump or even burn. What is the best grip to use?? I might try underhand since I'm on a smith machine. Any tips will be greatly appreciated.
Thanks!

[Stingray]

On the pushdowns i keep my elbows to my sides. Weighted dips gave me the best mass for my tris. Put a 45 plate on your lap and do dips between two benches(put your ankles on one and hands on the other, and keep your elbows back). I do 15,15,failure.

[CNovaJason]

ThX Stingray, appreciate it broly.

[Kirk]

tri's make 3/4 of your arm, so you want some solid mass building exercises. weighted dips, skull crushers, close grip bench, and if you want keep the rope pushdowns. form for the rope pushdowns is arms nice and tight with hands together from an upright position, to keeping your elbows in the exact same location just flaring out your hands to hit the outter tri head.

[Mr.ArnoldStrong]

if your main goal is mass you might want to just warmup with the rope pushdown, then go into your heavy exercises like close grip bp. All the other exercises you listed are good, one of my personal favorites is strait bar pushdown

[mr_bhana]

weighted dips with weights on your lap are sick

[ZiR RED]

Your triceps have three heads. The short head that makes up the outter horse shoe, the medial head which runs from the elbow beneath the long head, and the long head, which is the largest of the three. The long head is also the only one that does not attach to your upper arm, but crosses over your shoulder.

Why the anatomy lesson, because the medial and short head play a large role in all your pressing exercises (bench press, close grip presses, dips, press downs, etc.) The long head is the one that often gets the least work.

Skull crushers are the best exercise to recruit the muscles of the long head, IF: you keep your elbows in (hold them shoulder width apart, probably 10-16" for most men and do not move your upper arm during the exercise).

Personally, for this reason I feel the first working isolated tricep exercise you should perform is the skull crunchers. After that, go to town with dips, press downs, close grip presses, over head extensions, etc.

Br

[chrispghmuscle]

Originally Posted by Kirk

tri's make 3/4 of your arm, so you want some solid mass building exercises. weighted dips, skull crushers, close grip bench, and if you want keep the rope pushdowns. form for the rope pushdowns is arms nice and tight with hands together from an upright position, to keeping your elbows in the exact same location just flaring out your hands to hit the outter tri head.

Kirk that about sums it up bro

Chris

[Seabass1]

When I read that bbr's do weighted dips...I assumed that they were talking about parallel bar dips with weight...not the kind with the feet up and weight on the lap. Is one better than the other? Same? Are both versions needed?
On the days that I do triceps, I start with weighted dips on parallel bars(4X10-12 w/ 45lbs.), skullcrushers (70lbX12, 80lbX12, 90lbX12 and 100lbX12), close-grip bench(4X12-15) and finish with either straight bar pushdowns or rope pushdowns.
How, if any, should I adjust this routine for mass??

[chrispghmuscle]

You can do either variation if you wish.. Arnie did them and he had --well--- Awesome arms!

[Seabass1]

True, too bad I am not arnold...
If I were to add the lap-weighted version with the feet up, would that be too many sets for the triceps?

[KM]

Well, you have 12 sets right now. Perhaps drop 1-2 exercises to 3 sets then add another. Rope pulls really helped shape my triceps.