Tricep

[Luigi]

How do i get this bit of tricep ? i have circled it ? what are some good exercise for it ?

[greemah]

That was the first part of the tricep I noticed come up for me when I started working out, purely from bench pressing.

So I'd have to say close-grip bench press would be the best exercise to target it, though obviously if you wanted it showing anywhere near as good as that pic you would need to be low bodyfat

[FellowshipOfTheRon]

guess its different for everyone? i couldn't do skullcrushers until very recently (dodgy left elbow) and once i started like 3 weeks ago (doing it with flat barbell close grip) I noticed this part really coming along

feathers part : no idea.... hope to know that feel some day

[denzil]

speaking of close grip bench, when doing this anyone get fucked as wrist joint pain?

[Pseudonym]

Yeah, I find using the EZ bar for close grip bench helps, Denzil.

[The Legend Killer]

speaking of close grip bench, when doing this anyone get fucked as wrist joint pain?

Bring your hands out a bit wider-check out James Henderson's close grip bench videos on youtube, I find having your hands out until just before your pinkies are at the rough bits on the bar hits that optimal point between hitting your triceps, and not stuffing up your wrists.

[Mcmass]

How do i get this bit of tricep ? i have circled it ? what are some good exercise for it ?

The tricep shape is determined by your genetics Luigi.

Do you have well developed triceps and little lateral heads? or just need to increase your tricep size?

For overall size in the tricep:

Heavy close grip bench, either use ezy bar or a wider grip on the straight bar to ease up on the wrists. Also you dont have to go to the chest on these go for good range in elbow flexion in the main aim here.

Heavy weighted dips.

Overloading them with bench lockouts can also be added, this can put a great deal of loading though the whole tricep.

As far as trying to isolate the lateral head, use a nice controled rep speed close grip presses, rope pushdowns (turning rope out at lockout) or reverse pushdowns and kickback type movements can target the lateral fibres well.

The other side of things is over-training the tricep, it gets hit so much during chest and shoulders even some work during back workouts esp from pullup/pulldown movements.

Depending on your split your using its possible that your tricep is overworked. Again this is going to depend on your own recovery ability but an option to try a different split to offer the tricep more complete recovery.

Oh I just thought of another way to get the tricep more work, if you have bands or chains where you train they can be used to overload the top range of presses :nod:

Post a pic of your tricep if you'd like some feedback

[greemah]

speaking of close grip bench, when doing this anyone get fucked as wrist joint pain?

Along with the other suggestions, it also helps your wrists to keep your elbows tucked in close to your body when doing them

[denzil]

cheers heaps for the tips broz, will probably just use the ezee bar.

[Pseudonym]

Good post, McMass. Liked. :nod:

[karm015]

snip

kudos, this is very useful info!