21's for triceps

[sakaqb46]

great finishing move to incorporate with cable pressdowns
7 reps top half of movement
7 reps bottom half to lock out
7 reps full movement
fries the triceps... made good gains from these

anyone else have any tri faves tips

 

[IronInsanity]

French Presses with an EZ bar is my favorite tricep exercise.

 

[SHINE]

French Presses with an EZ bar is my favorite tricep exercise.

Yup, gota love those for adding mass imo.

 

[TimRogers]

you can do 21's on the triceps with skull crushers too, is painful

 

[Lizard King]

I do these for bis with a straight bar and add 10's on each set, hurt like a mofo after a while.

 

[Deltoids Mcghee]

I like to do skull crushers and then dips for the triceps, the last few weeks I've been using rest pauses. I've been doing two sets with two rest pauses at the end for both exercises. By the end of this little routine my triceps are annihilated.

 

[tightglutes]

I do 21's with barbell military press 7 bottom half of the press 7 just the top part and 7 full ROM.

 

[kyle grey]

Skull crushers to failure then bring the bar forward over the chest and perform close-grips till the bar won't move .

 

[Bullmuscle7]

I'm looking at these now that I'm just doing arms and legs for a while.

 

[oldschool1967]

I love single dumbbell -2 hand behind the head extentions (LOL, I think there is an easier description) . Always gave me doms. Very easy on the elbows.

 

[TheIronTrinity]

I like weighted dips and the standing db overhead press as oldschool1967 described

 

[tommyguns2]

21s are a great way of getting tons of blood flow to the muscle, whether it be bis or tris. I've used this exercise periodically and feel that it definitely has its place.

However, in terms of putting on arm mass, no exercise has been as effective as weighted dips for tricep size and strength development. IMO, this is the king of tri movements.