Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

Tricep help

LatManNathy

New member
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?
 
What is your training split?

What exercises do you currently incorporate for triceps?
 
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
 
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.
 
LatManNathy said:
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
Click to expand...

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.
 
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
 
mountainman33 said:
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.
Click to expand...
This ^ reverse grip bench and strict OHP are awesome for building big tris! Not to mention all their other benefits.
 
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.
 
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.
 
chitown58 said:
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.
Click to expand...

Mehh
 
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.
 
Close grip bench supersetted with weighted dips
 
hvactech said:
Close grip bench supersetted with weighted dips
Click to expand...

^^^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.
 
hvactech said:
It gives me a "pump" so I know its working.... thats the only way you know its working right? The pump?
Click to expand...

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.
 
You must log in or register to reply here.
Back
Top