Triceps

[vycruzer]

I have tried a combination of exercises for triceps, I dont appear to be making much gain,what is the best exercise for this muscle?

[Jigga]

skull crusher

[nate225]

You might want to look at the big picture rather than just finding one exercise to sort the issue?

Just some questions to ask yourself:

How often do you train triceps directly, is this enough or too much?

How often do you train triceps indirectly, (Chest/Overhead Shoulder work etc), and is this enough or too much?

Are you progressing in other areas, has your progress in general stalled or are your triceps lagging?

Are you particulary strong in the chest / shoulders, do they pick up the workload when you're focusing on triceps?

If you take this approach you may find you need to reshuffle a few things in order to get some growth in the tri's. Very much like when I needed to increase overhead strength so I basically dropped all primary chest movements back to once every 3 weeks to incorporate more shoulder & tricep work without burning out.

The other thing to look at with triceps is the muscle attachments, if you haven't got long bellies you'll never have triceps that 'hang' over your elbow (like most Samoans seem to have). It's genetic, you cant change that, however you can still build a big old set of tris with hard (but smart) work & patience!

Hope this helps?

Nate

PS - I like skullcrushers too! And narrow grip inclines with chains, weighted dips, board & floor presses. Football bars seem good as well.

[vycruzer]

Thanks very much, that makes sense, I am not a huge guy, but have overall good shape, never really thought about enverything being in proportion!!

[Monarchking]

hey, i have a question.

so im training chest/tris, lets say a total of 12sets for chest.

how pumped should my tris be 5-6sets in? I obviously im doing compound movents, but primarly trying to hit the chest.

would this be an indication my triceps are helping my weak chest, or pumped up cos they are weak as hell or are they goning to be pumped up anyway becasuse of the compound.? Or even, is my form all wrong.

:-s

[Monarchking]

if that question makes any sence

[Jigga]

I don't get much of a pump in my Tris at all from bench, I would say you don't have too wide a grip and perhaps aren't pushing your chest up much?

[weajo196]

best exercise for triceps:

Squats,

Deadlifts,

Bench press

get that GH and test flowing

[dsmi163]

best exercise for triceps:

Squats,

Deadlifts,

Bench press

The words of a powerlifter!

[dsmi163]

best exercise for triceps:

Squats,

Deadlifts,

Bench press

get that GH and test flowing

The words of a powerlifter!

[Monarchking]

I don't get much of a pump in my Tris at all from bench, I would say you don't have too wide a grip and perhaps aren't pushing your chest up much?

yea its mediumish grip, might try a bit wider

[michaelk]

Pullover Press - (aka Dragonslayers) as performed by Rich Gaspari in Going for Gold about the 1988 Olympia, the only upper body exercise that has made me feel like spewing.

[Jigga]

Pullover Press - (aka Dragonslayers) as performed by Rich Gaspari in Going for Gold about the 1988 Olympia, the only upper body exercise that has made me feel like spewing.

Looks a little messy? Couldn't find a vid of Gaspari doing it.

[severe]

I hit my triceps on a different day to my chest. They get worked doing chest, but if I do triceps on same day, they cant be smashed as much as they can be on their own day. I got better results from avoiding chest/shoudlers/tri's in same session.

Pushdowns, skullcrushers work great, when super setting with reverse dips. I alternate weeks with pushdowns and SC, and also alternate grip with pushdowns, by changing the handles/ropes.

[vycruzer]

Many thanks to all those who took the time to give me some pointers, much appreciated and thank you!!!

[bakebeans]

Do some high rep rope pulls downs. 20-30 reps. Getting the blood in there..

Hit the close grip bench 10-12, 3 sets. Finish off with a low rep heavy set. or two. (dont grip to close)

Skull crushers 3 sets 10-12 (keep elbows in)

Finish with kick backs or bar pulls down, for a nice pump.

Yes my tri's are the shit. :pfft:

[tii]

Train arms on thier own day.

usually do a

heavy strength test release exercise (resonable tech compound)

cheat exercise (the painful exercise messy)

overload (good tech, first half)

refinement (good tech higer rep, 5-6week of a progressive overload volume)

workout at moment

3x bicep rows, (4-6rep)

3x tricep dips (4-6rep)

3x cheat bar curls (6 good rest can be messy as I want, more about pain)

3x cheat rope pushdown (same as above)

2-3x hammercurls into cable curls (first movement good, 2nd messy)

2-3x skullcrusher into closegrip (same as above)

0-2x concentration curls (ass end of a volume program)

0-2x dip machine/kickbacks (above)

Found high volume cheat workouts get my arms growing best (along with 1 heavy 1 light workout twice a week)

Ecto natural build

[michaelk]

Pullover Press - (aka Dragonslayers) as performed by Rich Gaspari in Going for Gold about the 1988 Olympia, the only upper body exercise that has made me feel like spewing.

Looks a little messy? Couldn't find a vid of Gaspari doing it.

Don't know what that was, but it was no pullover or press!

[Ronin]

I believe it's known as a rollover retard :pfft:

[Monarchking]

http://www.gasparinutrition.com/Gaspari ... fault.aspx

if u go here, and find the video 'off season arm training' i think it has what michaelk is talking about, correct me if im wrong.

[michaelk]

That is exactly what it is

[rose]

People still do kickbacks? DNC :?

[HarryB]

what's wrong with kickbacks?

[Growth]

Don't know what that was, but it was no pullover or press!

Looks like the dude is trying to bench press without a bench!

[Beef]

what's wrong with kickbacks?

it's not that there's anything wrong with doing kickbacks, there's just heaps of more effective tricep exercises around :nod: