Author Topic: triceps (Read 4352 times)

Donny · « **on:** January 28, 2012, 07:17:48 AM »

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

That´s 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.

Montague · « **Reply #1 on:** January 28, 2012, 08:30:50 AM »

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.

tbombz · « **Reply #2 on:** January 28, 2012, 12:41:18 PM »

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.

Voland · « **Reply #3 on:** January 28, 2012, 02:46:34 PM »

None of those.
Lying db extension and rope pushdowns.

chaos · « **Reply #4 on:** January 28, 2012, 03:57:51 PM »

CGBP on an angled smith machine.

WOOO · « **Reply #5 on:** January 28, 2012, 05:01:43 PM »

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)

SamsonD · « **Reply #6 on:** January 28, 2012, 05:43:36 PM »

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.

YoungBlood · « **Reply #7 on:** January 28, 2012, 07:10:41 PM »

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.

local hero · « **Reply #8 on:** January 29, 2012, 03:19:09 AM »

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

WOOO · « **Reply #9 on:** January 29, 2012, 03:42:47 AM »

Quote from: local hero on January 29, 2012, 03:19:09 AM

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

funk51 · « **Reply #10 on:** January 29, 2012, 10:15:15 AM »

JAM · « **Reply #11 on:** January 31, 2012, 11:15:30 AM »

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.

coltrane · « **Reply #12 on:** February 01, 2012, 06:29:06 AM »

close grips and dips for mass.

Nothing else compares. Period.

Everything else is to shape.

wild willie · « **Reply #13 on:** February 01, 2012, 11:43:27 AM »

Quote from: funk51 on January 29, 2012, 10:15:15 AM

Look @ the arms on Birdsong!!

Voland · « **Reply #14 on:** February 01, 2012, 03:27:25 PM »

Quote from: funk51 on January 29, 2012, 10:15:15 AM

I do this with dbs. Both elbow to the front and elbow to the sides. Couple sets of each. And some more lying flat.

AbrahamG · « **Reply #15 on:** February 01, 2012, 06:25:49 PM »

Quote from: wild willie on February 01, 2012, 11:43:27 AM

Look @ the arms on Birdsong!!

Fuck his arms, it's his massive cock that got my attention.

Donny · « **Reply #16 on:** February 02, 2012, 06:29:57 AM »

Quote from: AbrahamG on February 01, 2012, 06:25:49 PM

Fuck his arms, it's his massive cock that got my attention.

IDIOT

funk51 · « **Reply #17 on:** February 02, 2012, 08:01:25 AM »

guy had some of the greatest forearms esp for back in the day.

WOOO · « **Reply #18 on:** February 02, 2012, 04:46:47 PM »

Quote from: funk51 on February 02, 2012, 08:01:25 AM

guy had some of the greatest forearms esp for back in the day.

that's a sick shot

wes · « **Reply #19 on:** February 02, 2012, 05:06:01 PM »

Seated French Press....E-Z Curl bar

Triceps Dips Between Benches.......plates or DB on lap

Metabolic · « **Reply #20 on:** February 07, 2012, 04:58:37 PM »

Close grip bench press, allows for higher weights, less elbow pains as the joint is in a safer position.

Voland · « **Reply #21 on:** February 08, 2012, 12:52:18 PM »

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

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.

deadz · « **Reply #22 on:** February 08, 2012, 04:14:01 PM »

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

WOOO · « **Reply #23 on:** February 08, 2012, 05:45:11 PM »

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

Voland · « **Reply #24 on:** February 09, 2012, 12:30:49 AM »

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.