getting complete tris

[lloyd5]

how do u workout your medial head of the tri because my arm is big on top and small as **** near my elbow. any suggestions anyone?

 

[Pleonastic]

close grip benches i think hit it all the way

 

[bleedingthrou]

What are you currently doing for tris?

 

[Bnatural]

reverse grip dec close grip bench
reverse grip triceps pushdowns

use full rom always

 

[Ironloo]

weighted dips elbows tucked in will hit that area of the triceps pause i second at the bottom of the rep, elbows flared out work the chest more than triceps so keep them in tight for more triceps, also get elite rings and do tricep extensions with your body weight they work that part of tricep also

 

[bleedingthrou]

im not sure what your rep range is, but for me the sweet spot for arm growth is somewhere between 10-15, for me personally its all about maximizing the pump. try doing some kickbacks and some heavy skull crushers w/ an olympic bar

 

[Rodja]

He's also confused on his anatomy. The medial head has nothing to do with the girth around the elbow.

The best way to increase this is to focus on the big tricep lifts (e.g. close grip and dips) with a 4-8 rep range while focusing on using the tricep to drive up the weight.

 

[NYCDiesel]

Also try incline skull crushers

 

[DipsRus]

"im not sure what your rep range is, but for me the sweet spot for arm growth is somewhere between 10-15, for me personally its all about maximizing the pump. try doing some kickbacks and some heavy skull crushers w/ an olympic bar"

I wasn't upgrading my weights on arm stuff until I did 14 reps and did great. After that I bought into the "go heavy or go home", stalled, got tendonitus. Now I'm back on higher reps and starting to gain again, glad to see that it works for you too!

 

[bleedingthrou]

Yeah for me i notice smaller muscles need more reps and a maxed out pump, now my legs and back need a l lot of weight to make them grow

 

[cmc]

Try this..flat bench..lying one arm skull crushers. Use a heavy weight to where it will be difficult to get more than 3 positive movements unassisted. I use this exercise specifically for the negative movement aspect. Use the free hand as a spotter and to force the positive movements which are beyond failure. Then focus on very slow negatives. Superset this immediately with feet raised and weighted, arms behind the back dips. ---(Bench to bench dips with the weight on your lap style.)