Squat200

Tuesdays I do 4 sets of flat bench and 5 sets of decline bench (6-8 rep range), then on Fridays I do 2 sets of flat bench and 3 sets of Incline bench (8-10 rep range). This should be enough of a workout for triceps shouldn't it, or should i add a couple of sets of tricep extensions?
PS I workout at home and I have no way of doing dips, sadly.
Thanks.

Mark26

regarding the dips, you can perform bench dips. This is my favorite Tricep exercise.

Abyss

You do need to workout out your triceps, don't only get high on bench, sure it works tris, but you need to add in the proper tri workouts like Tricep kickbacks, and etc.

Striker

Bench Dips are personally my favorite tricep workout just like mark mentioned in his post

Kal-L

Kick backs are always in my workouts.

1quick1

Good answer

You can also do Dumbell kickbacks and Bench Dips

All you need is a dumbell and a bench and your good

ForemanRules

dips
close grip bench
skull crushers

Those are the 3 best, by the way tricep kick backs are the most worthless tricep exercise I can think of. Sorry guys but they don't even come close to the three exercises I listed.

Squat200

I assumed the other fellas were joking about the kickbacks as this excercise is much ridiculed.
BTW what is a bench dip?
EDIT: Its ok, I found a video of bench dips. I'll add them to my routine.
Thanks for the tip.

onecrazymofo

Def. hit the triceps alone!

Triceps are awesome, anyway

specially when you can extend your arm and be like BAM b*tches and the whole thing shows.

Not to mention, of course, it'll up your bench and your overall arm size. As you know tri's make up more of your arm than the bi's

JellyBeans

No you don't have to do isolations but you need more than just bench exercises.

You think pro bodybuilders only do bench exercises to build up their massive triceps?

Newfiechick

I do close grip bench presses and skull crushers.
Never did Bench dips before.....I shall try them...TY.

PWGriffin

Original question...do you need to isolate the triceps....

The answer is no. Dips and CG bench presses are not isolation movements, and are excellent for building tricep strength. Super heavy single jointed movements aren't very wise.

Squat200..I highly recommend you do CG bench instead of bench dips.

Mark26

I do both CG and bench dips when training triceps. I don't feel my triceps are throughly trained with just CG. I use a stripping method when I do them and i recomend everyone in here try this next time they hit triceps, I promise they will be ready to blow up after these. I also don't do SK because of the stress they place on the elbow, I have tried them everyway from sunday and I just don't like the exercise.

Adjust two benches or a bench and a wooden box about equal height at a distance apart to allow your heels to be supported without having to bend your legs (if you have tight hams it's ok to place a slight bend in the knees). Place two 45 pound plates on your lap while seated on the bench and place your heels on the other bench. Keep your hands close to your hips and elbows tucked in, and allow yourself to come down a much as comfortable. Bang out as many reps with good form using a slow 3-4 second + - rep count as you can. Then position yourself back on the bench, take off one plate and without rest perform another set, then do the same thing with the last plate taking it off and performing another set without rest. The last set you can use a faster rep count if you want.

Rest for at least 2 minutes and repeat 2 more times. I recommend doing these after a 3-4 sets of CG or some other tricep exercise. Good luck!

ForemanRules

Case and point.