Tricep Exercises

Tricep Exercises
Exercise	Variation
Paul Dicks Press	Straight bar or Safety Squat Bar or on floor or with cambered bar.
Barbell Tricep Extension	On Floor. Pause at bottom - Vary the size of plates used to change the ROM -10s,25s,35,45s
Barbell Tricep Extension	To Chin
Barbell Tricep Extension	To Throat
Barbell Tricep Extension	To Forehead
Dumbell Tri Extentions	Palms Facing - on floor
Decline Tri Extensions
French Presses
JM Presses

Dave Tate sent in a couple of new tricep exercises:

Hang the bar in the power rack with the big blue bands (strap them around the top, one band for each end of the bar) . Do full bench presses with it up to a one rep max. You wont be able to rack the weight until you get 225 on the bar. After that, just rack and unrack it like you would if you were to bench out of the power rack. Make sure the pins that hold the bar don't touch the bands. They could tear them. You can work up to really big weights because the bands lift the weight out of the hole. When you work up make sure to always hold the bar at the top for a second to work the triceps more. This exercise will blast your triceps like you can't believe.
Another triceps exercise we do (not max effort) with the bands is pushdowns. Put one end of the band (pink band) around each end of a straight bar (on the lat pull down machine). Now stick the middle of the band around the back of your neck. Do your pushdowns this way. They become super hard at the bottom of the motion. Make sure to stand up straight. You may have to tie a knot in the middle of the band if the resistance doesn't get hard soon enough. Multiple sets of higher reps (6-10)

Remember, when using a barbell the total reps should be about 40. With dumbells, the total number

of reps will be about 60. Fot the most part you should do sets of 8-10. Also, for barbell work, use a straight bar

not an EZ curl bar.

Keep the rest periods short 15-60 seconds.
Notice that most of the exercises are basic exercise and that 'kickbacks' and 'inverted bilateral cross fiber outer head pushdowns aren't on the list. Leave the foo-foo evercises alone and stick to basics that will let you build some strength.
The main goal of the tricep work is to build the area around the elbow. The long head is important for benching.
When doing extensions, keep the barbell or dumbells close to the head. Don't turn it into a pullover.