Bodybuilding Forums

Having embraced the 3-day volume programme, I'm not sure what the best tricep routine is.

THT4 currently says:
Decline Tricep Extensions x3
Tricep Cable Push Downs x2
Cable Kickbacks (right arm)
Cable Kickbacks (left arm)

But I've just read McManus Tricep Pushdown article http://www.musclehack.com/the-mcmanus-tricep-pushdown/ so was wondering how I use that in the current THT4 3-day volume programme?

Mark says it can/should replace the cable kickback (I also shared some of the problems with this exercise that other users reported). But that leaves some duplication of exercises.

I was thinking of decline tri ext x3 / McManus tri pushdown x2 / Standing palm-up cable pushdown (left/right)

I am keen to do at least one set of left/right triceps separately, to hunt down and iron out an asymmetry in upper body strength (see previous post I added today (personal-development/asymmetry-in-bench-press-t5838.html), that may be tricep or pec or delt in origin.

Any feedback would be greatly appreciated.
Thanks
Richard

Close grip bench press or dips their a good compound movement meaning you can move some serious weight, i always have 1 or the other in any tricep routine. Iv left an article in the working out section showing what exercises stress what tricep head the most. look over it to make sure your not focusing to much on 1 r 2 of them, or if u wana work on 1 head more u can use it to pick exercises focusing on the head u want

Thanks cudd2287. That is the kind of technical information I really like to read. I'll try to find your article and have a good understanding of which head can be attacked by which exercise. If nothing else, I keep this kind of information in my head whilst actually doing the weightlifting. A kind of mantra/focus I use to help when squeezing out all the energy I have during a lift.

Hi Mannie,

If it's cable kickbacks you are having trouble with, you can always do D/B bent over kickbacks either singularly or both arms together. If your having trouble with your back being bent over , you can rest your head or chest on an in-clined bench for support. these are just like doing leg extensions but only for your arms/triceps so that gives you some idea of how you are trying to work the muscle.
below is a link to youtube on db tri kickbacks. here he is kneeling on a bench for suport.

Regards, Graham

http://www.youtube.com/watch?v=3tgSvIQwGx8