bulking triceps

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  1. Take a dumbbell put it behind ur head, then lift your arms up and down you will feel the burn. start with a 40 do it 12 times then moved up to a 45 and do it 10 then end with a 50 try to get 6 to 8 its tough thoe but deff work. =]


  2. Tri's have always been a strength of mine. I believe this is largely due to a mistake in my training for about three years in high school. I always benched at about shoulder length maybe a bit inside of that. But ever since I began lifting, my bench was done with my elbows tight to my body. This resulted in excellent triceps. But I must say, I now find myself trying to improve my chest. I guess it didn't all work out....

    Any way, I believe this is a good tri exercise, essentially close grip bench, just with a slightly wider grip than most. It enables you to go a little heavier. Just my $.02
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  3. get your close grip up as much as possible. you think your triceps are going to be the same size if you were close gripping 225x10 then you progress to 275x10. same goes for dips. progression in strength is going to Force your tris to grow.

  4. I concur about skull crushers and close grip bench. Those are the meat and potatoes of tricep training. Dips are great as well. I like to finish off with dips with body weight to burn out the tri's. Weighted dips are good but can be a strain on the body. Ive had my sternum hurt, shoulders, elbows, and just about everything else doing dips with extra weight. I like to do my skull crushers with my head hanging off of the bench and bringing the bar to my forehead, a la Arnold's method.

  5. IMO the meat and potatos of triceps are pressing, pressing, and more pressing. Bench heavy, close grip work, close grip incline is ridiculous on the triceps, strict standing overhead pressing is hard on the triceps, etc. Now about extension work... including pushdowns, skull crushers, etc. I like extension movements, but IMO keep them light and keep the reps higher. Extension movements are rough on the elbows. I consider them to be much better for high volume movements, and it's with these movements that I'll employ supersets, etc. Besides, things start to hurt when you skull crush 225. If your elbows don't hurt now when you skull crush heavy they will when you get older/bigger/stronger.

    The other thing to realize is that since you're 167lbs, you're going to have to gain some weight to really make the triceps come out. I'm sure you know that, but sometimes the easiest thing to do is right in front of us.
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  6. Quote Originally Posted by CJPopovich View Post
    IMO the meat and potatos of triceps are pressing, pressing, and more pressing. Bench heavy, close grip work, close grip incline is ridiculous on the triceps, strict standing overhead pressing is hard on the triceps, etc. Now about extension work... including pushdowns, skull crushers, etc. I like extension movements, but IMO keep them light and keep the reps higher. Extension movements are rough on the elbows. I consider them to be much better for high volume movements, and it's with these movements that I'll employ supersets, etc. Besides, things start to hurt when you skull crush 225. If your elbows don't hurt now when you skull crush heavy they will when you get older/bigger/stronger.

    The other thing to realize is that since you're 167lbs, you're going to have to gain some weight to really make the triceps come out. I'm sure you know that, but sometimes the easiest thing to do is right in front of us.
    Well presses do build big tri's for sure. But when one concentrates on isolating the chest and using as little tri's as possible some direct tricep work is in order, especially if they are not growing enough from the normal chest routine.

    As for the weight thing, that is true for MOST people, but according to bone structure, height, bf % and a host of other factors it can differ. I am 5'6 1/2 or so and weigh in at a whopping 157lbs in my avatar pic. So while weight can be a judge of progress, it is not the only one. Remember franco columbu at his best in early to mid seventies was 185lbs contest weight at 5'6". Still I see what you are saying if you are at a certain weight and are lacking mass, obviously you will have to gain weight to get bigger.

  7. has anyone mentioned the great mass builder

    "Weighted bench dips" i prefer them to regular dips you can get to use real heavy weights
    http://www.exrx.net/WeightExercises/...tBenchDip.html

  8. I second weighted bench dips since my shoulders rarely like doing regular dips. keep elbows tight to your sides and go down till elbows are 90 degrees at least, a little more if you can stretch without hurting something. Load up some plates and go to failure, have a partner strip some weight and go to failure, then remove all weight and finish them off.

    awesome!
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