tricep exercises [Forum Archive]

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tricep exercises

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Posted by: RCfootball87

hey all, can you guys give me a list of triceps isolation exercises. all i really know of right now are close grip presses, headcavers, and triceps press downs. im looking for a mass builder one, and a high rep finisher. what would do best?

Posted by: FortifiedIron

Well no such thing as a tricep isolation exercise, but good tricep exercises are as followed:

Jm Presses
Skull Crushers

Kc

Posted by: tjwes

Bent-Forward Rope Exts.,1-Arm Exts.,Triceps Dips Between Benches,French Press with B.B. or Db,Kickbacks,Close Grip Puishups,Lying Db. Extswith B.B. or Db,Reverse Pressdowns,A lot of these can also be performed with cables.

Posted by: kidda9

http://www.exrx.net/Lists/ExList/Arm...l#anchor122387 Check that site out,it has lots a cool exercises and a picture showing you as well as telling you how the exercise the correckt form for the exercise

Posted by: Malachor

Quote:

Originally posted by kidda9
http://www.exrx.net/Lists/ExList/Arm...l#anchor122387 Check that site out,it has lots a cool exercises and a picture showing you as well as telling you how the exercise the correckt form for the exercise

eh.... no offense, but he does some of those exercises in improper form.

for instance, on his bicep curl, he is moving his upper arm placing more of the stress on the deltoid rather than the bicep.

Posted by: kidda9

Fair enoughe,some exercises i haven't known how to do i've got them tryed copy of there,so allways thought they were correckt.I stand correckted

Posted by: RCfootball87

that site still has a good list of exercises though.

Posted by: Malachor

Quote:

Originally posted by RCfootball87
that site still has a good list of exercises though.

agreed.

Posted by: Scotty the Body

Your best "mass builders" are going to be:
Close grip bench
Skulls
Dips

I also like Push downs, Kickbacks are more of a finisher than a mass builder IMO.
Use a reverse grip while doing Tri work will also hit them better.

Posted by: Charger

I agree with Scotty, I also do what I call a one arm skull with Db's for an isolation exercise. Place a db in your hand, reverse grip, hold your elbow with your free hand for support and lower to your forhead, great for isolation.

Posted by: shwaym

Quote:

Originally posted by Scotty the Body
Your best "mass builders" are going to be:
Close grip bench
Skulls
Dips

I also like Push downs, Kickbacks are more of a finisher than a mass builder IMO.
Use a reverse grip while doing Tri work will also hit them better.

why do those build mass more than others? unless there have been studies or you measured your tris using only skulls then only kickbacks for instance. ive seen this before but it seems unfounded. ive gotten mass from lying extensions & pressdowns among others w/o emphasizing skulls or dips. why would one lift, taken to failure, build larger muscles than another taken to failure?

Posted by: Scotty the Body

Quote:

Originally posted by shwaym
why would one lift, taken to failure, build larger muscles than another taken to failure?

Well, with muscle like tri's, shoulders and any other with more than one head, certain movements hit the entire muscle rather than focusing on part of it thus the overall development is going to be better.

Posted by: FortifiedIron

I find JM presses more of a mass builder then close grip bench.

Kc

Posted by: Scotty the Body

Whats a JM press?

Posted by: Robert D.

Quote:

Originally posted by shwaym
why do those build mass more than others? unless there have been studies or you measured your tris using only skulls then only kickbacks for instance.

are you serious? studies that show one exercise promotes more growth than another?

Quote:

why would one lift, taken to failure, build larger muscles than another taken to failure?

it's generally accepted that a compound exercise will yield more gains in size/strength than an isolation exercise.

Posted by: shwaym

Quote:

Originally posted by Prince
it's generally accepted that a compound exercise will yield more gains in size/strength than an isolation exercise.

yes i know that already , but this is about isolation lifts.
i kew about the 3 heads, just not about skulls hitting them all.

will a reverse (palm towards you) grip work better then palm away for tris?

Posted by: Robert D.

Pronated versus Supinated will emphasize the heads differently.

A pushdown with your palms supinated will emphasize the long head of the tricep more, where as with your palms pronated it tends to emphasize more of the lateral & medial heads.

Posted by: Mudge

The excersizes you mention are not isolation excersizes, mass builders are not usually isolation by nature. Isolation excersize would be like a one arm triceps extention, usually those are finishers, and myself I only do one or two sets of something like that tops, and do not do them but every 2/3 workouts or so (when I feel like it).

Posted by: Mudge

Quote:

Originally posted by shwaym
why do those build mass more than others?

Usually the largest bodybuilders, historically have been former powerlifters. This helps reinforce to us that lifting heavy is part of getting big. If you lift dinky weights for isolation only excersizes, then you will have dinky muscles.

The way I understand it in my own mind, is that the more compound an excersize is, bringing multiple muscle groups into play (think squat) is going to trigger the most GH release in the body and essentially tell the body doggon I need to get stronger here. I know for myself this is absolutely true, I dont gain muscle at a whim, any new muscle is hard for me to gain, just like 98% of everyone else complains about. The only way I find myself growing is doing basic and heavy excersizes, I like seated dumbell curls for instance but they never seemed to do much in the mass department for me. Going heavy on barbell sometimes bugs me, partly because its so taxing (key I think), but I get the best results that way.

If you want to force the body to do something that is unnatural (become muscular) then you must kick your own ass, and little weights are not very taxing on the body.

Posted by: shwaym

Quote:

Originally posted by Mudge
Usually the largest bodybuilders, historically have been former powerlifters. This helps reinforce to us that lifting heavy is part of getting big. If you lift dinky weights for isolation only excersizes, then you will have dinky muscles.

The way I understand it in my own mind, is that the more compound an excersize is, bringing multiple muscle groups into play (think squat) is going to trigger the most GH release in the body and essentially tell the body doggon I need to get stronger here. I know for myself this is absolutely true, I dont gain muscle at a whim, any new muscle is hard for me to gain, just like 98% of everyone else complains about. The only way I find myself growing is doing basic and heavy excersizes, I like seated dumbell curls for instance but they never seemed to do much in the mass department for me. Going heavy on barbell sometimes bugs me, partly because its so taxing (key I think), but I get the best results that way.

If you want to force the body to do something that is unnatural (become muscular) then you must kick your own ass, and little weights are not very taxing on the body.

how does working BB curls build more mass than DB curls? same movement, no other muscles involved.

Posted by: Robert D.

Quote:

Some yes, I don't think I would say the majority of bodybuilders were/are former powerlifters, they're two completely different ways of training.

Posted by: Mudge

Quote:

Originally posted by Prince
Some yes, I don't think I would say the majority of bodybuilders were/are former powerlifters, they're two completely different ways of training.

True, I thought I said that most of the largest were. Ronnie I have no idea, I would say "no," he has only been working out for about 13 years or so. Michael Francois was a former powerlifter, Dorian Yates lifted heavy, yada yada.

Quote:

Originally posted by shwaym
how does working BB curls build more mass than DB curls? same movement, no other muscles involved.

This was the entire idea behind MRI being used which became a book, forget the title but is probably Magnetic Muscle or something like that. I have heard it may not be a terribly accurate way to measure how development will progress, but in summary even though it seems "the same" it is not to the body. I have read that if you use the bodies own natural movement through free space, it is better than free weights and machines, this would be akin to a dip or a true pullup, and I can say that pullups kick ass all over pulldowns for ME, and I do love dips, but getting weight is a problem so they are a finisher for me and not done terribly often.

Some prefer dumbell presses over barbell, yet dumbell curls dont seem to be that popular as a prime bicep mass builder. Lou Ferrigno however attributed his own bicep developent to seated dumbell curls, which is a large part of what got me doing them for a good while, but they just never seemed to produce for me anything like getting a barbell and staying heavy and strict.

Always find what works for you, feel free to spend a couple months if needed using something as your base routine for biceps/triceps or etc, and see how it does. I can say for myself that going back to basic movements is most of what got me going, as for shoulders almost all of my movements are dumbell though.

YMMV as they say

Posted by: shwaym

ok thanks Mudge.
i usually do BB curls/skulls near the end because i have a pump going & feel more...well...intense.

im gonna refine my arm workout

Posted by: Robert D.

Just do not make the mistake of measuring your work-out by a pump, nor should a pump be your goal during a work-out.

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