The Triceps

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    steroidmonkey's Avatar
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    The Triceps


    What i want to know is how do u work the upper triceps, the ones closest to your shoulders. The upper triceps not the lower. And also do u guys know of any good tricep work outs???


    That would really help me alot.

    TY

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    Close grip bench and rope pulldowns if you wanna concentrate more on the lateral head, which is the one you are talking about.
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    i'd have to go a slightly different route and say that this is better:
    3 sets weighted dips 10x
    3 sets close grip 10x
    3 sets skulleez 10x

    That's overkill ONLY IF YOU USE TOO MUCH WEIGHT. You shouldn't fail after each set. You should fail on the very last set only. Good exercises, good hypertrophic numbers.

    do that one for a few go-rounds, then alternate back forth with something of this:

    5 sets weighted dips 6x
    4 sets one-armed-reversed pushdowns 8x

    and keep switching, but always alternate with high rep/low rep.
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    Nothing betta than the triceps burn.... gotta love it...
    skullcrushers are good tooo!!!
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    parallell grip - i.e. dips are great for extending the tricep
    the overhand grip on the ^ shaped bar are great for the top
    the underhand grip of the W shaped bar are best for the rear tri's.

    if just the top is your goal, i would do overhand grip pulldowns and skullcrushers.

    my routine is
    weighted dips 4x10
    overhand tricep pulldowns 3x8
    underhand tricep pulldown 3x8
    rope tricep pulldown 3x15 (completes the pump, helps tie triceps together)
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    Decline Lying Extensions really stretch the long head of the tricep and give it the fullness you are looking for at the origin of the muscle.
    M.Ed. Ex Phys
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    Behind the head cable tricep extensions and be sure to use the rope grip.

    Keep your arms straight up (perpendicular to the floor), and get the full bend at the elbow as you lower the weghts.
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    Quote Originally Posted by steroidmonkey View Post
    What i want to know is how do u work the upper triceps, the ones closest to your shoulders. The upper triceps not the lower. And also do u guys know of any good tricep work outs???


    That would really help me alot.

    TY
    For overall triceps mass, you can't go wrong with heavy close-grip bench presses and heavy weighted dips, among numerous other exercises. But if you're wanting to concentrate more on the upper portion of the triceps muscle group, try dips, cable pressdowns (also try this with a reverse grip), and kickbacks. During these movements, concentrate to hold the contraction at the peak of each movement, momentarily. Other good triceps exercises have been listed as well, such as lying extensions (skull crushers), and overhead extensions. You can try variations of each, altering your timing a little to concentrate more on the upper triceps by concentrating on really contracting the muscle hard at the peaks of each movement.

    Remember! Momentarily squeeze those triceps muscles at the peak of each movement, concentrating on the upper portion of the triceps muscles, and you'll tend to recruit more muscle fibers from those areas!

    Good luck bro!
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    I also heard reverse grip bench press is good for tris. I haven't tried it yet.
  

  
 

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