- 01-12-2010, 11:54 PM
- 01-13-2010, 12:26 AM
my 3 tricep exercises are
close grip bench
reverse grip seated dips
remember that triceps have 3 heads, all of which are stimulated by a change of grip on the bar - overhand, underhand and parallel. towards that end, the pulldown machine is great for isolation, but not the best for mass.
01-13-2010, 12:32 AM
Word. I start out with close-grip and move to either lying extensions or overhead extensions followed by pressdowns.
M.Ed. Ex Phys
01-13-2010, 01:19 PM
What these guys said and when I really want to make it intense I do dips with a perfered weight tied to my belt.
01-13-2010, 01:39 PM
01-13-2010, 04:50 PM
In my opinion, pretty much everything that everyone above me has said is true. I don't think it's really hard to work your triceps. I mean, you're already getting a lot of triceps work when you do any pressing movement. Any time you straighten your arm against resistance, your triceps are going to become involved. Now, as far as getting your triceps to get bigger, that just comes with time and overall size. If you want larger triceps, try to gain overall mass. Just know that your arms are only going to get so big before you need to increase your overall size.
Also, sometimes less is more. I've found out that for me, doing less direct arm work actually makes them respond better. I like to tack on a little direct triceps work at the end of a chest or shoulder routine. Actually, I'm starting to think that I really respond well to working my body in a push/pull/legs fashion. Or in other words, if I'm already working my chest and shoulders, my triceps respond well to being directly worked at the end of that routine. BUT I can't do high volume for arms or I'll be overtraining them. Here's an example of a couple push workouts that I've done...
Incline DB Press 4 x 10, 8, 6, 4-6
Flat DB Press 4 x 10, 8, 6, 4-6
Arnold Presses superset with Rear Laterals 3 each x 6-8
x 1 iso triceps exercise (usually extensions, sometimes pushdowns) 4 x 6-8
DB Shoulder Press or Upright Rows 4 x 10, 8, 6, 4-6
Side Laterals 4 x 10, 6-8
Incline Bench Press 4 x 10, 8, 6, 4-6
Superset Incline Flyes with DB Pullovers 3 each x 6-8 (pullovers x 12-15)
x 1 compound triceps exercise (GG curl bar bench or dips)
So I try to keep in mind how much my triceps are already working during my chest/shoulders work, but since they've already been worked and warmed up, I'll go ahead and work them directly AFTER my chest/shoulders work.
For me, less is usually more. Now, I love working my arms and if I could, I'd work them all the time, but I'd be counter productive. Try working them less and see if you notice them becoming stronger and fuller.
01-14-2010, 01:49 AM
01-16-2010, 01:57 PM
yea man thats true,i have real big triceps but lacking in my lower tricep and outer
i highly appreicte that everyone thanks!
01-17-2010, 05:52 PM
as with everything there is a lot of person to person variation
heavy and low reps is what does it for me like i said
some people do 12 reps... for me personally thats crazy i am so bored after 6
01-19-2010, 04:25 PM
Push ups help alot with building triceps and most of your upper body as well so its a good exercise, do a couple hundred everyother day- make sure your back is flat and that you touch the ground with your nose, if it doesnt burn enough, try doing em slowly like 3 seconds up 3 seconds down.
01-22-2010, 12:15 PM
I've been struggling with triceps development, mostly because in my younger days I neglected then quite a bit and they fell behind. I've tried pretty much everything and all of the above has helped somewhat, but has really helped of the past few weeks is weighted close grip dips. Go heavy, ie only 5- 6 reps and go all the down so your forearms are more or less touching your upper arms and when you go back up hold the contraction for half a sec or so. Its the first time in years my triceps have looked developed as the rest of my arms.
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