Am I working all 3 parts of the triceps?

[Goldy]

I do tricep pushdowns, and tricep bench dips, I use to do tricep overhead extentions and im gonna start them again soonly. So does anyone know if im working all 3 parts of thetricep because I think im not working out the long head and short head of the triceps because of these excercises. And if im not give me a few excercises to do please and thank you.

 

[newf]

Bench heavy dude if you want big tris.

 

[Goldy]

but then I gotta do close grip bench ill just find other excises I guess

 

[newf]

How big are u?

Close grip bench both flat and decline. Seated french press.

Here's a quote from one of the best:

Today's training tip comes Charles Poliquin:

Ditch the Pressdowns!

Pressdowns are the most popular triceps movement. They're great because they put you in a position that makes it easy to scope out that lingerie model doing cable crossovers. Unfortunately, that's about all pressdowns are good for. Have you looked at the triceps of powerlifters and strongmen competitors recently? They're plenty massive, but very few of them will waste their time on pressdowns. Now look at your average gymnasts — most have massive triceps that were built largely by doing dips and pressing motions.

Here are my top five triceps builders. Ditch the pressdowns and use these instead:

1. Parallel dips

2. Close-grip bench presses

3. Decline close-grip bench presses

4. Seated EZ-bar French presses

5. Decline dumbbell triceps extensions

 

[bipennate]

but then I gotta do close grip bench ill just find other excises I guess

Just how many exercises do you really think that you need to stimulate tricep growth? Heavy pressing, like newf wrote, is all that you'll need. As it is, i do no direct tricep work in my routines, nor do my clients. The heavy pressing takes care of that and then some.

 

[Goldy]

A few huge guys at the gym I was talking to said that all u need is the 3 excercises that I am doing but ill try out the close grip bench excercises but the excercises I am doing rite now are they proper for my triceps?

 

[bipennate]

A few huge guys at the gym I was talking to said that all u need is the 3 excercises that I am doing but ill try out the close grip bench excercises but the excercises I am doing rite now are they proper for my triceps?

You don't need them...try a 6x4 bench and you'll understand the difference. Bodybuilder genetics and drug use do not translate to the average, drug-free lifter or his/her routines. Whatever they're doing, do the opposite and you'll almost always see better results.