Tricep Workouts

[SamWelly]

I have researched a lot of tricep exercises that focus on added mass recently, but with no luck. During each I find that I have severe shoulder soreness.

Does anyone have a MASS BUILDING exersize that is not one of the following:

Close Grip Bench Press,

Weighted Dips,

Behind neck seated dumbell press.

I can close grip 120kg for 10 (albeit in shoulder pain), Skull crush 65-70kg and kickback the whole stack - So I really need a main exersize that I can go heavy on and get a decent pump from.

The weighted dip machine works well, but I cant fit anymore plates on to the side and it is starting to hurt my feet with the weight trying to pull me upwards

Cheers guys,

Sam.

[ngapuhi strong]

try this one out for size i find it done alot for me as i've got good tri strenght, do bench press with you hands facing the other way and keepin elbows in. you will need a spot to get the bar off the holders

The weighted dip machine works well, but I cant fit anymore plates on to the side and it is starting to hurt my feet with the weight trying to pull me upwards

[mclovin]

i do alot of tri pushdowns get a weight you can do 20 reps with

like straight bar

50x20x1

60x20x3

70x20x3

rope

50x20x1

60x20x3

70x20x2

do some dips in between , or between two benches, im sure youll get a pump out of all that , i know i do

[ngapuhi strong]

is getting a good pump the same thing as building mass?

[SamWelly]

Yeah there was meant to be a after that line...

Kickbacks and Pushdowns arn't mass builders...

[nzmusclemonster]

is getting a good pump the same thing as building mass?

Like Arnold said..

"You can light a match on your ass and get a good burn, but that aint gonna give you bigger muscles."

[poos_n_wees]

How bout a Floor press? The ROM's decreased so more emphasis is placed on the triceps.

[ngapuhi strong]

ROM???

range of movement?

[poos_n_wees]

Sorry, yup its range of movement.

[ngapuhi strong]

who's back in your avatar??

[poos_n_wees]

Flex Wheeler's

Full pic:

Sorry bout the hijack sam :oops:

[michaelk]

Yeah there was meant to be a after that line...

Kickbacks and Pushdowns arn't mass builders...

Strange how you are getting a sore shoulder from and extension/Skull crushers...time to see the physio.

One I like is the Pullover Press, using a bar and keeping it close to your chest/nose and skull as you pull it over, then close grip it and repeat.

I know it's still has close grip movement but the pull over function will reduce your weight. Try it for higer reps, it will feel like squatting for your tris.

I ripped this off the Battle for the Olympia (going for Gold I thinks its called) of 1988, Rich Gaspari was doing them.

[2guns]

Kickbacks and Pushdowns arn't mass builders...

why is this? i do mostly these for triceps and mine are bigger than yrs :pfft:

its all about how much weight u use and how u do it. if yr shoulders are sore from close grip bench press.... well then yr not using yr triceps to push the bar up are u??

[keats]

its all about how much weight u use and how u do it. if yr shoulders are sore from close grip bench press.... well then yr not using yr triceps to push the bar up are u??

Could be poor technique. Might want to decrease the weight and make sure your technique is correct, you shouldnt get shoulder pain.

[diamond]

Kickbacks and Pushdowns arn't mass builders...

why is this? i do mostly these for triceps and mine are bigger than yrs :pfft:

its all about how much weight u use and how u do it. if yr shoulders are sore from close grip bench press.... well then yr not using yr triceps to push the bar up are u??

yeah i do heaps of pushdowns. i use a straight bar and an ez tricep pushdown bar.

i rate them for mass as long as you go hard and keep your form tight.

[ohjoshua]

Try doing your close grip BP on the decline... this places more enthesis on the tricep and reduces stress on the shoulder.

Also... make sure to keep your elbows as close to your body as possible (I know having bigger lats may make this difficult). To prevent your chest coming into the movement.

[SamWelly]

Thanks guys. I'm going to try Decline CG Bench Press, and a few other things I've picked up from the net.

I should have mentioned that both my shoulders are fucked... I was at the point of needing surgery on both 9 months ago. Long story how it happened, but aside from Tricep presses they dont seem to get aggrivated too much these days. I have had my form checked by 3 PT's (2 of which a BB's) and they cant fault it.

I feel the same shoulder strain with lighter weights also.

Kickbacks and Pushdowns don't stain my shoulders, but I was listing them in order of importance to me as I think of them as less mass building exercises than the others.

How big are you 2 Guns? I see a lot of posts but no photos?

[Cammo]

Kickbacks and Pushdowns arn't mass builders...

why is this? i do mostly these for triceps and mine are bigger than yrs :pfft:

its all about how much weight u use and how u do it. if yr shoulders are sore from close grip bench press.... well then yr not using yr triceps to push the bar up are u??

Kickbacks??

You've got to be kidding!!

I only ever see pensioners & noobs doing kickbacks.

[Old Bull]

I should have mentioned that both my shoulders are fucked... I was at the point of needing surgery on both 9 months ago. Long story how it happened, but aside from Tricep presses they dont seem to get aggrivated too much these days. I have had my form checked by 3 PT's (2 of which a BB's) and they cant fault it.

I feel the same shoulder strain with lighter weights also.

Hey SW

Do you retract your scapulars when you start to bench, and when you have finished do your shoulders come off the bench?. This is a common problem with a lot trainers. Bench technique that is taught uses a lot of shoulders, hence the injuries.

If the shoulders get to sore with CG then CG to boards and slowly come down in boards as your technique improves, and there is lack of pain. If you have no boards at your gym bench to pins in a power rack.

Here is a clip this might help.

OB

[SamWelly]

Thanks mate. That floor bench looks pretty interesting. Gunna give it a try tommorow.

[2guns]

Kickbacks??

You've got to be kidding!!

I only ever see pensioners & noobs doing kickbacks.

i was mostly referring to pushdowns.

but also cammo, yr gym is a pensioner and newbies gym so wat do u expect?? :pfft:

[SamWelly]

I guess it must have been my form!! :oops: :evil:

Trained with Jo Ulburg on Friday and managed to smash out the best tricep giant set I have so far... 3 days later I am still sore :pfft:

Close Grip Bench Press superset Skull Crushers superset Dumbell Kickbacks.

[Goldberg]

try this one out for size i find it done alot for me as i've got good tri strenght, do bench press with you hands facing the other way and keepin elbows in. you will need a spot to get the bar off the holders

This is by far the best Tricep builder, do it on the smith machine, makes it much easier.

[diamond]

never tried that. do you mean bench press with a backward grip with your fingers facing you ?

how far apart do you put your hands.

i am going to give this one a go.

[ngapuhi strong]

never tried that. do you mean bench press with a backward grip with your fingers facing you ?

how far apart do you put your hands.

i am going to give this one a go.

yes backward grip, have your little finger in line with side of your chest so your arms almost scrape your chest all the way down.

is a wicked exercise you feel it deep in the tri, apparently its one of Arnie's favs