Best Triceps Free-Weight Work-Outs?

Currently don't have access to a convenient gym so I'm using my weight set. I've got a great program for nearly every muscle/group except my triceps. I currently do dips, arm extensions, and kick-backs. I don't much care for the kick-backs, not my thing I guess. Never really been into skull-crushers either, kinda hurts my wrists.

Anything you guys like that I didn't mention?

 

don't forget about lawn mowers. using your bench and dumbbells

 

Over head tricep extensions, you can see great gains from those.
Also, single arm tricep extensions.
Cant forget dumbell pull overs. It'll work tricepts and also chest.
If you do straight arm with that excersise, you will get more out of your triceps.

 

I think straight dips are good ones for triceps?

 

close grip barbell bench press is the best tricep workout i know.

not sure if you have a barbell but if you have a ez-bar that works as well.

 

Why are your wrists hurting on skullcrushers? You probably have really bad form or very inadequate wrist flexibility. I can honestly say that skullcrushers are the KING of tricep isolation exercises, and trust me you will build amazing horse shoe triceps doing skullcrushers. I'd do my best to figure out a way to do them.

 

I really enjoy doing straight bar pull downs, helps greatly in getting that tricep definition!

Close grip bench helps a great deal as well, followed by supersets of incline push-ups using the tip of the bench as the base.

 

honestly kickbacks always felt awkward and like I wasnt doing them right, but jesus did they murk my tri's. maybe give em a 2nd chance.

 

Try lowering the weight a little bit until it feels better.

 

I would also reccomend a pull up bar not just for triceps for over all upper body fitness pullups are a old tried and proven method for definition and strength.

 

Skull crushers are probably the best. Just gotta work on your form it seems. Other than that, dips are good, rope pull downs and close grip bench has been doing wonders for me. All kinds of gains. All kinds.

 

I've been doing pull-ups. They are quite nice, but not good for just going after my triceps and tearing them up.

Read op before you respond in these sections. I asked for things besides skull-crushers and dips and I specifically asked for free-weight workouts and you suggest a machine workout.. How annoying.

 

I agree with others that kickbacks are the way to go with free-weights. I tend to work on endurance, using lower weights and increased/focused reps when targetting single major muscle groups. When at the gym though, I use the cable machine for Tricep Extensions because the machines don't get 'er done for me. Bench press will pop out your Tri's a bit too though.

 

I like overhead extensions and skullcrushers (you can do them with dumbbells)

 

Pull up bars are the best

 

You said you do pull ups so i'm going to assume you have a pull up bar. Go out and by a rope or something similar and loop it through your pull up bar then tie one of your free weights to one side, and use the other side of the rope for doing exercises like tricep pushdowns. I'm sure you can get creative with your handle side. You can split the rope if you are too cheap to buy an actual handle bar to attach to the rope itself

Keep in mind if you have a pull up bar that has a foam grip instead of being steel this will probably destroy your foam grip so it only really works if your grip is something that a rope can smoothly rub on. Some foam pull up bars you can take the foam off and the rope should slide smoothly over the plastic coating.

Also you can probably find something better than rope like a strong cable. Rope would probably split after a lot of use.

 

1. Close grip push ups
2. Skullcrushers
3. Pull up bar

 

I thought about it, but it just wouldn't be worth the hassle to set up something actually useful.

Close handed push ups is one i hadn't thought of.

 

Hit all angles for example focus on elbow placement:
- elbows connected to body (cable extensions)
- elbows pulled backwards (kick back)
- elbows forward/swsy from body (overhead extensions)
- elbows in movement/compound exercises such as dips, close grip presses etc..

Working angles places different % of stress on triceps and anterior/posterior delts.