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Getbig Bodybuilding Boards => Training Q&A => Topic started by: Donny on January 28, 2012, 07:17:48 AM
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If you had to pick one exercise to work your triceps what would you do? bearing in mind the triceps make the most mass in your quest for big arms and not the biceps. I would normally say close grip bench or Dips. I was training arms today(supersets bi and tri).. did one arm Dumbbell extensions behind the head and my arms feel like i am king kong. I normally hit my arms with...
Close grip bench press/dips....barbell curls
incline ez barbell Extensions/Hammer curls
Thatīs it ! but today i swapped incline tri extensions with Dumbell extenions and i felt it. I am not one to mess around with isolation stuff but i really got a great pump and my arm feels solid. I do not have a cable set up at home and to be honest i never rated pushdowns at all when i used a gym. i do not really think i have less intensity with my free weights and dipping bar set up.
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My favorite combo is some form of dips or close-grip machine presses, and an overhead extension.
If I had to pick just one, I'd probably go with the extensions simply because the lateral heads worked with dips get a lot of indirect stimulation from other pressing movements during the week. Extensions with elevated elbows tend to hit more of that longer tricipital head - the one that accounts for a great deal of posterior arm mass, and doesn't get used quite as much with other compound exercises.
Then again, dips add wonderful dimension to the lateral aspect of the arm.
That's why I always include both types of movements in my triceps session.
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single hand reverse grip push downs, 5 second negative, squeeze at the bottom, hard on the way down. 2 or 3 sets each arrm. do it again in 4-5 days.
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None of those.
Lying db extension and rope pushdowns.
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CGBP on an angled smith machine.
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close grip presses, hands about 12" apart... nice slow reps with a 1 second lock out (to save your elbows)...
bar none, this is my favorite triceps mass builder... the slow speed and controlled lock out helps with refined development (and preventing elbow pain)
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CGBP is by far the best mass builder. You may end up with the problem I have though, which is my tri's have a lot of mass, especially the upper and inner heads, but my horseshoe and outer head are lacking development. I now train with all cable and DB moves on my tricep specific days. I do chest/bis, legs, forearms/abs,delts/tris, back. SO that way on my delt and chest work I feel I get enough pressing work to hit the "mass" aspect. And when I focus on triceps I do cable pressdowns, french presses, and overhead DB extensions.
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As most are saying, the CGBP is a favorite of mine. It would be hard to pass this one up, and there's only one exercise that I can think of that rivals up and it also includes the CGBP as well:
...The Pullover and Press.
Only downside is that if you can CG 225, you won't be using that for the Pullover portion of it.
But I would probably choose this exercise if I had to go with just one.
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seated overhead EZ bar extensions..... if my elbows could take them theyd be my number one choice, remember your tricep size comes from the long head
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seated overhead EZ bar extensions..... if my elbows could take them theyd be my number one choice, remember your tricep size comes from the long head
i agree, i love any version of the extensions... but i can't anymore... elbows are too old. I stick with close grip presses and high rep sets of kick backs with either a 25lb plate or a 10lb plate when I am tired
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:o
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I like to do rope push downs with different grips and handles to isolate each head. So far it seems to work great. Doing skull crushers just seems to make me feel it more in my tendons no matter what the weight. Dips are pretty good though for overall tri work. ;)
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close grips and dips for mass.
Nothing else compares. Period.
Everything else is to shape.
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:o
Look @ the arms on Birdsong!!
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:o
I do this with dbs. Both elbow to the front and elbow to the sides. Couple sets of each. And some more lying flat.
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Look @ the arms on Birdsong!!
Fuck his arms, it's his massive cock that got my attention.
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Fuck his arms, it's his massive cock that got my attention.
IDIOT
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:o guy had some of the greatest forearms esp for back in the day.
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:o guy had some of the greatest forearms esp for back in the day.
that's a sick shot
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Seated French Press....E-Z Curl bar
Triceps Dips Between Benches.......plates or DB on lap
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Close grip bench press, allows for higher weights, less elbow pains as the joint is in a safer position.
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I just annihilated tris today. Did a shitload of sets with little rest. My tris where so engorged in blood i lost all deatil only to have a bicep growing in my tricep ;D
6 sets of rope pushdowns to warm up
4sets 1 arm rope pushdowns
4sets 1 arm db seated french press
4sets 1 arm db lying french press
3sets 1arm reverse pushdowns
4sets dips
3 sets overhead rope extensions.
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I start with CGBP - see James Henderson video for proper grip
tri pushdowns
overhead rope
one arm cable pushdowns
3 sets of each once a week
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wow... overtraining IMO
I do:
3 sets close grip press (20,12,10)
3 sets single-arm dumbbell kickbacks (15,12,10)
2 sets bodyweight dips to failure
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I find arms respond better too higher volume, little rest and hight TUT.
While yesterday i shocked arms with an unusual amount of volume i like doing +16sets at least for tris.
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if it works for you, go for it!
personally, i like higher rep sets but lower volumes... I do train Tris to failure though (unlike Bis which I train in a similar fashion but up to the point of a few good pumps and then that's it)
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IMO the only things you need for triceps is one compund movement like dips, close grip bench, decline close grip, floor press. And one extension movement, lying tricep extensions, overhead extensions, pressdowns. Progress on them, when you stall out, switch in new movements, and repeat.
I don't believe there is such a thing as one best excercise for any body part. No matter how great a movement is, it will have draw backs and leave "weak links" . I think that maximum strength and development is better achieved through the use of 2-4 movements cycled throughout the year.
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Might consider the BB Pullover & Press as a superior compound exercise for the triceps. With the BB, the grip is closer, than the DB version. Close grip is important for the triceps. With the pullover part, the triceps get a very good stretch. With the press part, the triceps get even more work.
WOOO mentioned the one arm DB kickback, which is one of those excellent movements that not many people seem to be doing now days (like the reverse BB curl). Tends to have less stress on the elbows and you can work up to heavier weight . Good Luck.
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Seated French Press....E-Z Curl bar
Triceps Dips Between Benches.......plates or DB on lap
I do agree wes with the seated extension the long head is largest muscle in the upper arm and most neglected. Dont have to be seated but some sort of stretch extension incline or even 1 arm dumbell. While close grip and dip may be the best in theory you hit them muscles a lot with normal benching and pressing.