Best Triceps Move - AnabolicMinds.com
    • Best Triceps Move


      By Eric Velazquez Pro-Source


      Carve out a beefy set of horseshoes using this multi-joint triceps workout


      Goal: Size, Strength
      Bodypart: Triceps


      What is the best mass-builder out there for triceps? Some might argue that it's the skullcrusher because it targets the meaty, long head of the triceps. Some might be quick to say that it's the cable pressdown because it effectively isolates the tri's. Those people wouldn't be wrong but keep in mind that big muscle is built through progressive overload. While it's true that the long head of the triceps is most responsible for triceps size, it's one of only three heads and each must be targeted to ensure the most growth. And the pressdown? Well, intensity trumps isolation every time. So the answer lies somewhere between balance and big weight.


      "The greatest exercise for size and strength of the triceps is without question the dip," says Phil Gephart, MS, CSCS, a Newport Beach-based (Calif.) trainer (www.newportfit4life.com) and exercise science professor. The dip hits all three heads of the triceps effectively but, he cautions, there are ways to get it right. And there are definitely ways to get it wrong.


      Skip the bench dip. When Gephart says to dip, he is speaking strictly about parallel bar dips done with your bodyweight, or some added resistance. "Don't ever do bench dips like many boot camps encourage," he says. "They are horrendous for the shoulder and can cause an assortment of shoulder injuries.


      No lean. Many trainers and coaches teach that a forward lean while doing parallel bar dips is essential for total engagement of the pecs. This is an unnecessary action that only marginally improves engagement of the chest, says Gephart. "There is no need to lean forward while doing dips thinking it will work the chest muscles more. You'll get plenty of pectoral recruitment staying straight up."


      Go deep. One of the main goals on every lift should be to always use a complete range of motion. Still, Gephart says, many lifters naively choose to stop the dip at a point where their upper arms are parallel to the floor. "The old concept of going to parallel is just that -- old and antiquated," he says. "You want to go all the way down using a full range of motion. A healthy shoulder should be able to accomplish this task. So if there is pain or you're unable to go to the point where your biceps touch your forearm get your shoulder checked out."


      Grip right. Some gyms have bars that taper to accommodate shoulder girdles of all shapes and sizes. This is a good thing. "While doing dips, your arms should be perpendicular to the ground which means your hand will be directly under your shoulder not narrower and not wider." Choose a width that allows for this hand placement. Going wider than shoulder width will unnecessarily strain your shoulders.


      TRAINING TIME
      "Next time you work out your triceps, start with three to four sets of 8-12 reps with a four second negative followed by the quickest contraction you can perform," Gephart says. "If this isn't that intense, attach a weight plate to a belt for added resistance."


      Adding resistance on the dip from week to week, while staying in those muscle-building ranges, will provide all the stimulus your triceps need to bellow out for summer. Follow the dip with your usual assortment of pressdowns, skullcrushers and kickbacks for a total-package routine. Sorry about your sleeves, by the way.

      Source: http://www.prosource.net/content/art...g-triceps.aspx
      Comments 9 Comments
      1. ThunderHumper's Avatar
        ThunderHumper -
        I'm not sure I agree with all the way down. Am I an idiot?
      1. JosNYC's Avatar
        JosNYC -
        Originally Posted by ThunderHumper View Post
        I'm not sure I agree with all the way down. Am I an idiot?
        I'd say to each is own. But I have trained both stopping at the parallel level and full range over a number of weeks and I must say that the full range motion over six weeks lead to some serious fire power.

        Actually it was full range of motion, chest up and out and a lock out at the top with a nice squeeze.
      1. broda's Avatar
        broda -
        I really don't like going ALL the way down. I try to keep it as a fail safe because if you slip up and accidentally go a tiny bit lower during the 'full' ROM your shoulders will give out and you're basically just asking to screw something up.
      1. Lukef2000's Avatar
        Lukef2000 -
        My left shoulder prevents me from going much lower than parallel but I always go as low as I can ! Arms have gotten a lot bigger once adding resistance to bodyweight!
      1. masodonis's Avatar
        masodonis -
        Originally Posted by broda View Post
        I really don't like going ALL the way down. I try to keep it as a fail safe because if you slip up and accidentally go a tiny bit lower during the 'full' ROM your shoulders will give out and you're basically just asking to screw something up.
        Or fall over and risk looking stupid lol
      1. wtmdcg91's Avatar
        wtmdcg91 -
        You can still have a great tricep work without have to go that low!! nonsense if you can't go that low forget it . If you been training for a long time and have used heavy weights you always have some shoulder problems , but that don't stop you for doing dips !!!!
      1. compudog's Avatar
        compudog -
        I agree about not going too low. "A healthy shoulder can do it.". Sort of implies that it's a bit dangerous no? And, who has "healthy" shoulders anyway? Nearly everyone I know has shoulder issues from lifting. IMO beware anyone who says "that's old the new way is better."
      1. Cgaw70's Avatar
        Cgaw70 -
        I read a study where they had the triceps hooked to an EKG i believe and found decline close grip bench was best for overall tricep, would link to it but dont have it right now. Thoughts on that?
      1. grandroid828's Avatar
        grandroid828 -
        Originally Posted by Cgaw70 View Post
        I read a study where they had the triceps hooked to an EKG i believe and found decline close grip bench was best for overall tricep, would link to it but dont have it right now. Thoughts on that?
        I read that too. And i do recall it actually saying reverse grip decline close grip bench ( thats a mouthful). But i tried it and honestly it hurts the hell outta my shoulders and the rom sucked. Just my opinion

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