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Triceps

post #1 of 33
5/26/08 at 6:55am
Thread Starter 
I have been working on my biceps for a while and really see and feel the results. but no matter what i do with my triceps, no dice - they stay puny. Any advice on this guys? any special techniques?

p
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http://gentrystyle.com
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post #2 of 33
5/26/08 at 11:02am
Quote:
Originally Posted by jv17 View Post
you need to work also with your chest, because it affects also with your triceps..

Agreed, bench presses (close grip and regular grip) and dips as well.
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post #3 of 33
5/26/08 at 5:32pm
bench press and pull ups
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post #4 of 33
5/26/08 at 6:11pm
Quote:
Originally Posted by mikej77 View Post
and dips as well.
+1 on the dips. They rock the triceps.

I recently discovered another exercise for the tris that I really like. I don't know if it builds them up better than anything else, but I do know that my triceps feel like they're inflated after doing this exercise.

The book in which I found it calls it a Pullover Triceps Extension. Can't find any pix of it on the Web, but it's a compound lift with a barbell. Begin by lying on a bench with a barbell held over your chest in the extended bench press position. The first part of the movement is just a standard skullcrusher. You hinge at the elbows and lower the bar to your forehead.

In the second part of the movement, you keep lowering the bar so that it passes over the top your head and goes down toward the floor. When you're fully extended (or when the barbell touches the floor), slowly hoist it back up to your forehead, then extend your arms to the start position by straightening out your elbows, just like finishing a skullcrusher.
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post #5 of 33
5/26/08 at 6:36pm
Try involving shoulders and back in your exercises as well. Try to make a circuit out of it. Right after benching, "skull crushers" work very well. But I have found that "triceps extensions" work the best for me right after working bi's. Good luck.
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post #6 of 33
5/26/08 at 6:41pm
i love doing tricep countdowns. i go at i dunno lets say 60 and do 12, then 12 at 50 until im at the lowest weight. switch to the lower weights as quickly as possible and dont rest while doing it.
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post #7 of 33
5/26/08 at 7:11pm
I think that Dips are the king of triceps movements. You just can't beat the compound action of them.

I also like Overhead Triceps Extensions. They take your core out of the mix and allow you to work the triceps harder than push downs & such. They also feel better for my wrists than Skull Crushers.
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post #8 of 33
5/26/08 at 7:38pm
Dips and bench presses. That's it.
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post #9 of 33
5/26/08 at 7:41pm
French curls. Finish each set off with close-grip bench presses (using the EZ bar) to failure. Btw, +1 for dips and bench presses.
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post #10 of 33
5/26/08 at 8:36pm
Another vote for bench press and dips. Those compound exercises are (for me) preferable. That said, if you really want to target the triceps specifically, a thing you can do is if you have access to a power rack, slide a bench in and put the safety racks at the level where when you set the bar across them it will be around the halfway point of a bench press. You'll be doing the upper half of a bench press. This will help with your lockout and target the triceps tremendously.
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post #11 of 33
5/26/08 at 9:16pm
It seems the the guys in my gym have determined that standing at a cable station and turning their heads ninety degrees to watch themselves as they pressdown gives them massive triceps.

Don't do that.

If your shoulders are okay with dips then the key is adding heavy weight, like any exercise. All the BW dips in the world won't do shit for you. But again, be careful.

lefty
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post #12 of 33
5/26/08 at 9:28pm
Quote:
Originally Posted by lefty View Post
It seems the the guys in my gym have determined that standing at a cable station and turning their heads ninety degrees to watch themselves as they pressdown gives them massive triceps.

LOL funny.
Guilty.
I'll stop.
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post #13 of 33
5/26/08 at 10:01pm
close-grip bench, dips, overhead dbell xtensions and skullcrushers. kickbacks, pressdoiwns, etc. are only useful if you're looking to add detail, not mass.
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post #14 of 33
5/26/08 at 11:38pm
I agree about the dips, they will do wonders for your triceps, as well as your upper pecs.

Also, I'll tell you about an exercise I do. After doing bench, inclined bench, and dips (or skull crushers), I go and grab a 20 or 30 pound barbell and lay down on my back on a bench. Then, I do 10 speed reps of skull crushers, followed by 10 speed presses, then repeat with no interruptions 3 to 4 times. I'm a big fan of speed reps (do them after almost every exercise), and this exercise has brought rewards. It will absolutely kill your arms, so make it your final chest/tri workout for the day.

I really hope this helps! If I didn't explain clearly enough, just let me know.
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post #15 of 33
5/27/08 at 2:03pm
First off -- dips are a bad triceps exercise. The loading on the joints for anything other than beginners makes them a poor exercise. They won't improve any core lifts much after the beginner stage. They'll make you feel like you're doing a lot, though -- especially if you're fat. Since they are a bodyweight-dependent exercise, people tend to think they work the triceps well because they start exercising, put on muscle lose weight, and magically they go from 5 dips to 10 dips.

Secondly, they don't touch your 'upper pecs'. They work the lower pectorals, and they barely work them at all.

Triceps are all about heavy presses.
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