Tricep help

  1. New Member
    LatManNathy's Avatar
    Join Date
    Feb 2014
    Posts
    2
    Rep Power
    17
    Level
    2
    Lv. Percent
    31.33%

    Tricep help


    I've been training my triceps regularly, but I'm not getting the kinda growth I've been experiencing in the rest of body. What are some great workouts or exercises to get bigger more toned tris?

  2. New Member
    bigbruiser739's Avatar
    Stats
    6'3"  220 lbs.
    Join Date
    Mar 2010
    Posts
    378
    Rep Power
    226516
    Level
    26
    Lv. Percent
    35.49%

    What is your training split?

    What exercises do you currently incorporate for triceps?
    Current Log-Olympus labs Stenadrol- http://anabolicminds.com/forum/cycle-info/247378-olympus-labs-stenadrol.html#post4430422
  3. New Member
    LatManNathy's Avatar
    Join Date
    Feb 2014
    Posts
    2
    Rep Power
    17
    Level
    2
    Lv. Percent
    31.33%

    My split is biceps/back, triceps/chest, legs repeat .
    Right now I'm doing rope push downs, skull crushers, cable extensions, close grip bench, and kickbacks
    •   
       

  4. New Member
    bigbruiser739's Avatar
    Stats
    6'3"  220 lbs.
    Join Date
    Mar 2010
    Posts
    378
    Rep Power
    226516
    Level
    26
    Lv. Percent
    35.49%

    possible suggestion

    Back
    Chest
    rest
    legs
    Arms
    rest
    rest(or repeat if you don't care to keep things the same week to week)

    another note: Do you do any direct shoulder work


    this way your now hitting your tri's twice a week, one indirectly through chest day (throw 1-2 direct tri exercises) and then a single day devoted to blasting them.

    your exercise selection seems fine.
    Current Log-Olympus labs Stenadrol- http://anabolicminds.com/forum/cycle-info/247378-olympus-labs-stenadrol.html#post4430422
  5. New Member
    ChefJoey's Avatar
    Stats
    5'8"  170 lbs.
    Join Date
    Apr 2013
    Posts
    440
    Rep Power
    53519
    Level
    18
    Lv. Percent
    96.64%

    Dips and make sure you flex on the *******.

    Love me some dips.
  6. Professional Member
    mountainman33's Avatar
    Stats
    6'1"  201 lbs.
    Join Date
    Nov 2012
    Age
    36
    Posts
    3,429
    Rep Power
    2553085
    Level
    69
    Lv. Percent
    64.52%
    Achievements Activity AuthorityActivity ProPosting Pro

    Quote Originally Posted by LatManNathy View Post
    My split is biceps/back, triceps/chest, legs repeat .
    Right now I'm doing rope push downs, skull crushers, cable extensions, close grip bench, and kickbacks
    Reverse grip bench press has a nice double effect on chest and tris activation. Overhead exercises are good for size as well. You won't see strength gains, that's what compounds are for, but they'll help with size. Same for bis. The further your elbows are behind you, the better for bigger bis.
    Strong Supplement Shop
    - Board Rep -
    Check out our deals at strongsupplementshop.com
  7. Advanced Member
    tcslick's Avatar
    Stats
    6'0"  202 lbs.
    Join Date
    Nov 2013
    Posts
    860
    Rep Power
    166803
    Level
    28
    Lv. Percent
    55.79%

    I put some good size on my tris once I began doing seated triceps pushdowns/dips... Also if you don't already do them try close grip bench on the smith machine
  8. New Member
    Rhfarris's Avatar
    Stats
    5'11"  210 lbs.
    Join Date
    Jul 2013
    Posts
    60
    Rep Power
    1592
    Level
    8
    Lv. Percent
    68.85%

    Quote Originally Posted by mountainman33 View Post
    Reverse grip bench press has a nice double effect on chest and tris activation. Overhead exercises are good for size as well. You won't see strength gains, that's what compounds are for, but they'll help with size. Same for bis. The further your elbows are behind you, the better for bigger bis.
    This ^ reverse grip bench and strict OHP are awesome for building big tris! Not to mention all their other benefits.
    www.farrisintensitytraining.co m
  9. Elite Member
    Montego1's Avatar
    Stats
    6'1"  236 lbs.
    Join Date
    Apr 2010
    Posts
    8,920
    Rep Power
    7613709
    Level
    97
    Lv. Percent
    40.89%
    Achievements Activity ProActivity AuthorityActivity VeteranActivity RoyaltyPosting Pro

    Pronated db kickbacks....awkward and tuff to get the form down at first but they will wreck your tris. John meadows has a video of them on his YouTube channel.
    FINAFLEX PRODUCT EDUCATOR
    Visist our website at www.FINAFLEX.com

    ​" If you're looking for a work horse.......I'm no Clydesdale."
  10. New Member
    chitown58's Avatar
    Stats
    5'8"  166 lbs.
    Join Date
    Nov 2011
    Age
    27
    Posts
    86
    Rep Power
    524
    Level
    8
    Lv. Percent
    83.59%

    try really focusing on your target area, "mind muscle connection" is key for "hypertrophy". make sure you get a good pump with a heavy enough weight cause that basically will tell you if you hit your triceps good or not...if your not feeling it then your not going to get what you want outof it...you can do as many diff exercises as you want wont help you if you dont get that mind muscle connection on point. people usually have this prob with bench for their chest...if your not feeling it where you should, your not hitting it right and it wont grow...also genetics play a huge roll if all the above is not the case, some people just have to work with what they got and make the best of it.
  11. Diamond Member
    hvactech's Avatar
    Stats
    5'6"  165 lbs.
    Join Date
    Jan 2012
    Posts
    11,002
    Rep Power
    4927154
    Level
    91
    Lv. Percent
    3.75%
    Achievements Activity AuthorityActivity ProActivity VeteranPosting VeteranPosting Pro

    Quote Originally Posted by chitown58 View Post
    try really focusing on your target area, "mind muscle connection" is key for "hypertrophy". make sure you get a good pump with a heavy enough weight cause that basically will tell you if you hit your triceps good or not...if your not feeling it then your not going to get what you want outof it...you can do as many diff exercises as you want wont help you if you dont get that mind muscle connection on point. people usually have this prob with bench for their chest...if your not feeling it where you should, your not hitting it right and it wont grow...also genetics play a huge roll if all the above is not the case, some people just have to work with what they got and make the best of it.
    Mehh
  12. Professional Member
    Mystere3's Avatar
    Stats
    6'1"  245 lbs.
    Join Date
    Jan 2014
    Posts
    3,247
    Rep Power
    223307
    Level
    50
    Lv. Percent
    26.65%
    Achievements Activity ProPosting Pro

    Increase the intensity of your tri workouts. Add a fst-7 finisher with rope pushdown at the end of arm day; that should do the trick.
  13. Diamond Member
    hvactech's Avatar
    Stats
    5'6"  165 lbs.
    Join Date
    Jan 2012
    Posts
    11,002
    Rep Power
    4927154
    Level
    91
    Lv. Percent
    3.75%
    Achievements Activity AuthorityActivity ProActivity VeteranPosting VeteranPosting Pro

    Close grip bench supersetted with weighted dips
  14. New Member
    chitown58's Avatar
    Stats
    5'8"  166 lbs.
    Join Date
    Nov 2011
    Age
    27
    Posts
    86
    Rep Power
    524
    Level
    8
    Lv. Percent
    83.59%

    Quote Originally Posted by hvactech View Post
    Close grip bench supersetted with weighted dips
    Love how everyone throws out random exercises.
  15. Diamond Member
    hvactech's Avatar
    Stats
    5'6"  165 lbs.
    Join Date
    Jan 2012
    Posts
    11,002
    Rep Power
    4927154
    Level
    91
    Lv. Percent
    3.75%
    Achievements Activity AuthorityActivity ProActivity VeteranPosting VeteranPosting Pro

    Quote Originally Posted by chitown58 View Post

    Love how everyone throws out random exercises.
    It gives me a "pump" so I know its working.... thats the only way you know its working right? The pump?
  16. Professional Member
    fueledpassion's Avatar
    Join Date
    Apr 2009
    Posts
    3,408
    Rep Power
    811102
    Level
    57
    Lv. Percent
    50.27%
    Achievements Activity AuthorityActivity ProPosting Pro

    Intensity + diligence + consistency + caloric surplus

    And if that fails, MGF ftw.
  17. Senior Member
    mtinsideout's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Aug 2012
    Age
    30
    Posts
    1,327
    Rep Power
    453228
    Level
    37
    Lv. Percent
    70.79%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by hvactech View Post
    Close grip bench supersetted with weighted dips
    ^^^This!! Over head presses are also good for hitting triceps. I also like to throw in tricep kickbacks on a pulley machine for extra time under tension.
    Follow me on my log to life and lift: http://anabolicminds.com/forum/workout-logs/229476-mtinsideouts-log-life.html
  18. New Member
    chitown58's Avatar
    Stats
    5'8"  166 lbs.
    Join Date
    Nov 2011
    Age
    27
    Posts
    86
    Rep Power
    524
    Level
    8
    Lv. Percent
    83.59%

    Quote Originally Posted by hvactech View Post

    It gives me a "pump" so I know its working.... thats the only way you know its working right? The pump?
    Wow you completely misunderstood what I wrote. It was about mind muscle connection, for bodybuilding, for hypertrophy that's very important, time under tension and feeling the muscle working.
  

  
 

Similar Forum Threads

  1. tricep help!!!!
    By Russsssssssss in forum Training Forum
    Replies: 10
    Last Post: 01-22-2010, 11:15 AM
  2. Tricep help.....
    By pman in forum Training Forum
    Replies: 32
    Last Post: 12-10-2007, 08:19 PM
  3. tricep lateral head help/question
    By dead_i_katid in forum Exercise Science
    Replies: 5
    Last Post: 02-17-2007, 09:25 PM
  4. Outer tricep head........... i need some help
    By good_guye28 in forum Exercise Science
    Replies: 7
    Last Post: 07-20-2004, 12:18 PM
  5. Tricep size help!
    By Bean in forum Exercise Science
    Replies: 24
    Last Post: 11-14-2003, 12:44 PM
Log in
Log in