Tricep Question. [Forum Archive]

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Tricep Question.

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Posted by: ragingbull

Pardon me but I don't know all the technical jargon but, I am having a difficult time developing my triceps. My problem is the head that is located on the outside of the tricep. In my routine I do mainly DB work so I do, DB Extensions, Kickbacks and also BB Skullcrushers. Any suggestions? All appreciated.

Posted by: Scotty the Body

Whatever you do for tri's is going to hit the whole thing cause its one muscle.
Some tips would be, use a reverse grip for things like Pushdowns and Close grip bench.
I would say, Close grip bench and scull crushers are probably the two best tri exercises so make sure your doing at least one of them in your tri workouts.

Posted by: Prince

true, but don't you think it's possible to put emphasis on the different heads?

if you flex your tricep with your hand in supinated (palm faces up) versus pronated position (palm faces down) there is definitely a difference in the head that is being flexed.

Posted by: Scotty the Body

Quote:

Originally posted by Prince
true, but don't you think it's possible to put emphasis on the different heads?

Yup, otherwise you could just do one exercise and be done.
BUT whatever you do is going to hit the whole muscle, so it is IMPOSSIBLE to make one portion grow out of proportion to another.

The shape of your tri's is partly genetic to so you may not have the same shape as the next guy.

Posted by: Prince

So, do you think that a powerlifter who does nothing but bench presses will have a fully developed tricep (all three heads)?

Posted by: Scotty the Body

Quote:

Originally posted by Prince
So, do you think that a powerlifter who does nothing but bench presses will have a fully developed tricep (all three heads)?

Yes, but his tricep may not be as "well" developed had he done more than just bench press.

Posted by: The_Chicken_Daddy

The difference won't be significant.

Posted by: ragingbull

STB,

What is the proper form for Close Grip Bench. I find when I do them, my wrist ache. Thanks for the imput.

Posted by: Prince

close grip bench press example

Posted by: Scotty the Body

I do my CG bench on the smith, use a underhand grip and you won't feel any wrist pain or pressure. Keep your elbows tight by your side and your tri's will be doing almost all the work.

I've done them on there own day as well as after chest, there is a small drop in weight when done after chest but its very small so I know the tri's are doing most of the work.

Posted by: dvlmn666

I noticed more of an improvement when I went to doing the skullcrushers on a decline bench. That and adding dips.

Posted by: Prince

Quote:

Originally posted by The_Chicken_Daddy
The difference won't be significant.

so, why bother doing any other execises?

Posted by: The_Chicken_Daddy

I rarely do.

I do two exercises.

First reason, is cause it's fun. I enjoy lifting.

Second reason, is cause the second exercise aids progression in my first.

Third reason, is cause ancilliary muscles prevent me from fully stimulating the target muscle during the first exercise. For example, i do CGBP cause it aids my benching and is an overall great triceps exercise. But my delts tend to let me down (bastard sticking point too) so i move onto something more isolating, like seated skulls.

For a 250lb (lean) BBer who's working up to competition and wants to even up his triceps a bit, then he can try his best, but until someone is that advanced in their training, the effect will be insignificant cause the entire muscle will grow.

I've told you all this on numerous occasions.

Posted by: Prince

Quote:

Originally posted by The_Chicken_Daddy
I've told you all this on numerous occasions.

that does not mean that I agreed with you.

Posted by: The_Chicken_Daddy

No, it means you didn't need to ask for reasoning.

Posted by: Prince

yeah, but I don't think we ever discussed the tricep in particular.

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