Need a better tricep workout

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    Flay's Avatar
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    Need a better tricep workout


    I do 8x2 overhead tricep extentions(first with 26kg and then 20kg) then I do 8x2 skull crushers with 24kg and then 20kg and to finish I do 28bench dips

    I know I don't lift much but I'd like bigger triceps near the elbow part, how can I focus on that area?

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    Thixotrope's Avatar
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    Try this routine:

    Close grip bench press-4 pyramided sets of 8-10 reps
    (e.g. 10x95 10x135 10x185 8x225)

    Overhead Tricep Extensions-3 sets of 10 reps

    Tricep Pushdown-2 sets of 10 reps
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    Flay's Avatar
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    Thanks, will try that the next time I work my arms.
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    ItsHectic's Avatar
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    The way to focus on that part of the triceps is to do reverse grip push downs (pull downs). But its not a good overall mass building, so I do it last in my triceps routine.

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