- 04-09-2008, 12:12 AM
- 04-09-2008, 01:21 AM
Close grip bench and rope pulldowns if you wanna concentrate more on the lateral head, which is the one you are talking about.
04-09-2008, 02:49 AM
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.
04-09-2008, 08:34 AM
05-12-2008, 12:39 PM
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)
05-12-2008, 12:44 PM
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
05-12-2008, 12:45 PM
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.
06-28-2008, 10:08 PM
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!
06-28-2008, 10:57 PM
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