Alternative Tricep Isolation Exercises?

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Starcraftmazter

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The lying tricep extension just doesn't seem to work for me. I can't seem to keep my arms straight while I do it, I see next to no improvement in the amount of reps I can do (while seeing steady improvements in every single other muscle exercise) and generally I don't "feel" the workout as I do in say bicep curls or anything else. This problem is made worse by the fact that I'm waiting for some more weights to be delivered to my local sports store, and for the time being I'm stick with my current weight dumbbells. I seem to be able to go up in the weight of dumbbells every 2 weeks quite easily.

I also do, do pushups, in the afternoon of a workout day (weights in the morning), and yes I do pretty much every single variation of pushups there exists, I do a different one each workout day (m, w, f)
I have seen good improvements in everything new I've tried such as calp pushups and diamond pushups. Seems that I have reached a "peak" with those two like I did with normal and raised feet. I do wide grip as well, seems very similar to normal pushups in how many reps I can do.

Here are my stats:
10kg/22 pound dumbbells: 10-14 reps (although 14 doesn't happen often)
Normal pushups: 20-30 (usually 25 or so)
Raised feet pushups: 20
Clap pushups: 10-12
Diammond Pushups: 20
Wide Grip Pushups: 20

And I still want to be able to do a one-hand pushup, but I just don't see that happening any time soon lol.


So yes, I'm wondering if there are any other really good alternative dumbbell exercises which isolate the triceps. The goal is to make them stronger of course.
Also, if there are any other kind of pushups I haven't yet done, I'd love to try them as well. I remember a long time ago hearing something about Hindu pushups and dive bomber pushups? What are they like and are they useful?

And as usual, any other advise greatly appreciated.

Thanks!!
 
if you cant keep the arm straight, thats the problem, force it to be still. If you cant keep them straight, your using too much weight.
 
Seeing as you're using low weight dumbbells I'm guessing you haven't been working out for years so isolation isn't the way to go.

If you want to see some serious gains I recommend you start a full body workout using heavy compound exercises (Bench,deadlifts,squats and the likes)
 
Xenth said:
Seeing as you're using low weight dumbbells I'm guessing you haven't been working out for years so isolation isn't the way to go.

If you want to see some serious gains I recommend you start a full body workout using heavy compound exercises (Bench,deadlifts,squats and the likes)
Click to expand...

Good advice.
 
Karky said:
if you cant keep the arm straight, thats the problem, force it to be still. If you cant keep them straight, your using too much weight.
Click to expand...

Or the stabilizer muscles are under-developed...but that still would mean "use less weight" until they come up to speed.

However, why mess with triceps isolation as a new trainee? You should be focused on the big lifts, and very little else. Bench press w/ dumbbells or barbell is greater than push-ups.

squats
pullups
deadlifts
military press
ab work


do that for 3-4 months, then you'll be ready to toss in some isolation, if its even needed.

too much isolation just creates weaknesses like you likely already have (and like many of us have...nobody's perfect)
 
Xenth said:
If you want to see some serious gains I recommend you start a full body workout using heavy compound exercises (Bench,deadlifts,squats and the likes)
Click to expand...

Do all of that already =/

malkore said:
However, why mess with triceps isolation as a new trainee? You should be focused on the big lifts, and very little else. Bench press w/ dumbbells or barbell is greater than push-ups.

squats
pullups
deadlifts
military press
ab work
Click to expand...

Once again, do all of that already :D

malkore said:
too much isolation just creates weaknesses like you likely already have (and like many of us have...nobody's perfect)
Click to expand...

Hmmmm that makes sense. But I like isolation exercises :(
What is you workout every muscle in isolation? Or do both isolation and group?

betsie2k said:
How about standing tricep extentions?

I do those
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Ok why not, I'll try those.
 
I don;t know what these are called but I load a dumbell with weights and put it behind me while I let it hang and pull it up and and down. It hits my triceps pretty hard.
 
Post up your routine, starcraftmazter (BTW, I'd like to play a game with you in SC, haven't played for a while and I used to be da ****) :)

If your routine is spot on, a good tricep isolation exercise would be skullcrushers, or overhead tricep extensions (same thing), but you should switch it up as well.
 
yea, I think they are overhead tricep extensions. you can do them standing or sitting. but I am trying to move away from these as it is becoming difficult to do them with such limited amount of space on a dumbell.
 
If you're already doing all the compounds we're recommending you shouldn't have any time left to do all that crappy isolation work.
Three compound exercises keep me going for a good 45mins and you shouldn't be there any longer than an hour.

/Edit
No offence but this seemed appropriate
 
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Starcraftmazter said:
Hmmmm that makes sense. But I like isolation exercises :(
What is you workout every muscle in isolation? Or do both isolation and group?
Click to expand...

if all you do is isolation, you'll never get huge, and you'll still have weak areas. compounds work, plain and simple, because they incorporate so many muscles in one lift.

i'd say your rear delts and lats are weak, thus you can't do lying extensions. be careful on standing extensions so you don't hyperextend the upper arm too far backwards.
 
Xenth, i love that cartoon! Its awsome! :D ive read all of them i think.
What was the name of it again? i forget
 
Do standing Dumbell Tricep Extentions

Or close grip incline bench (i think that does triceps)

Yes Dips are good for Triceps

Get the lat pulldown bar (if you are in a gym) and push it downwards for triceps
 
ShaftedTwice said:
That's why you need a good solid routine
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My routine is pretty solid, in such a way that I do the same thing in the same order every workout.
ie. I'm not necessarily all over the place, just do a lot of different exercises.
 
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