That doesn't mean that you should only do extensions. Pressing movements allow you to handle heavier weights, which in turn can lead to more muscle stimulation. Both types of movements should be included to achieve a complete triceps routine. If you pair chest or shoulders with triceps, chances are you're getting the benefits of at least one pressing movement, meaning you may not always have to add another press when it's time to fry the tris. If you work your triceps by themselves or as part of a dedicated arms day, you should include some type of close-grip bench-press variation, or even push-ups, along with at least one or two extension moves.
This workout is designed to take the place of your current triceps routine. If you're getting results from that routine, you can occasionally substitute one or more of the exercises presented here to give yourself a new stimulus. Before you begin, a few notes to keep in mind:
First, consider having a spotter for the reverse, close-grip bench press. As an option, for slightly more safety, you can use a Smith machine with the stops set right above chest level.
On the fixed-bar triceps extension, take your time. This move puts the long head of the triceps under maximum stretch at the bottom, which in theory leads to a stronger contraction on the positive part of each rep. But for best results, a slow, steady pace and a full contraction of the tris will make you feel like you're etching new detail into the muscle before the first of the two sets is history.
For the first reps of the finishing exercise, the one-arm-at-a-time lying, cross-body dumbbell extensions, move the dumbbell slowly through the full range of motion, flexing on the way up and maintaining muscle tension on the way down. As you tire, you can speed up the concentric portion of the rep while maintaining a deliberate descent, squeezing the remaining energy and power out of every last muscle fiber in the back of your arm.
Click the workout link below to view the exercises.