Tricep exersice [Forum Archive]

Pages: 1

Tricep exersice

(CLICK HERE here to view the original thread with full colors/images)

Posted by: LexusGS

Hi, I been benching and doing a few skullcrushers for triceps. 6-8 reps and I noticed after skullcrushers my elbows hurt very much after the exercise when I leaned on the wall. Is there any bad side effect with skullcrushers? if so, what other exerside should i be doing that wouldnt mess up my elbows?

Thanks to everyone.

Posted by: Tough Old Man

All I can say is in Dec I tore a double tendon from doing heavy skulls. One above and below the left elbow. There has to be a ton of guys on this board who doesn't do them anymore. One i believe is our super mod Mudge and still has impressive tri's. and the strenght to go with it.

Tough

Posted by: LexusGS

ummm, thanks man, but you havent really answered my question.

Posted by: Akkers

First things first LexusGS: by benching do you mean close grips? If you don't, I suggest you get them in there ASAP. Close grips are to triceps what squats are to legs.

As for skull crushers, adequate warm up seems to be the problem. Precede working sets with 2 light warm up sets of 20-25 reps to get the blood flowing.
Also, I would modify your reps for skull cruchers. Instead of 6-8 (your doing more joint damage than muscle stimulation), i would opt for anywhere between 12-15.
Reason being: Triceps are a 'Phasic" muscle, which means they are mainly made up of type I or type II fast twitch fibres. These muscles are best reached with a 12-15 rep range rather than a 6-8. That is just a simple explanation. If you want more, I'll help.

Good day.

Posted by: TheCurse

i like skullcrushers a lot, but if you cant do those, try overhead dumbell press'es and the close grip flat press. i like to do 7-9 rep sets when im trying to trigger growth.

Posted by: cspitt

maybe if you try them on a decline bench. I had pain in my joints from working triceps a few years back. a friend of mine told me to try it on a decline because that what he did and he didnt have a problem. I tried them and never felt pain again. and it also gave me an extended range of motion than that of flat skullcrushers. and the diffrent rep range is a good idea too, 6 to 8 is too low

Posted by: Tough Old Man

Ok I'll answere your ?. Stop the skulls. Change to:

1) Close grip bench
2) Weighted Bar Dips
3) cable Pushdowns
4) Reverse Grip Bench Press.

Do these after your chest workout. That will do it.

Quote:

Originally Posted by LexusGS

ummm, thanks man, but you havent really answered my question.

Posted by: LexusGS

thank you so much.
Right now i can bench 180, about 145 8 times,with normal grip (shoulder width), so approximately how much weight should i put on with close grip? is there a significant difference? because if I put on 95 or 100 pounds wit close grip it hurts my wrists alot.

Posted by: cspitt

try close grip with an ez curl bar, it takes some strain off of the wrists

Posted by: Tough Old Man

your going to find out that you can do about 85% on the close grip bench 0f what you can do on regular flat bench. so drop the weight by 155 and get busy. Also try reverse grip bench about 20 Lbs lighter then that. Also try Close grip beches at 150% of your close grip bench for partials. I believe this may be are super mod's favorite Tricep Press. (MUDGE)

Quote:

Originally Posted by LexusGS

thank you so much.
Right now i can bench 180, about 145 8 times,with normal grip (shoulder width), so approximately how much weight should i put on with close grip? is there a significant difference? because if I put on 95 or 100 pounds wit close grip it hurts my wrists alot.

Posted by: ATOMSPLTR

With an overhead cable and a straight bar, instead of doing tricep pushdowns, reverse the grip (palms up) and do a pulldown. It will require a lesser weight. I do it as a finishing move and it hits the tri's a little differently. Good burn.

Posted by: CowPimp

If an exercise causes you pain, then don't do it. You don't need to do skullcrushers to build big and strong triceps. Pressing movements will suffice. However, if you really feel the need to perform isolation movements, then pushdowns and overhead extensions are a couple of good alternatives.

Posted by: ChrisROCK

Quote:

Originally Posted by LexusGS

If your wrists are hurting, chances are your grip is too close together. Common misconception is that your grip should be two thumbs distance apart. The closer the grip, the more strain it will put on your wrists. A shoulder width grip, or just slightly closer is more than sufficient.

The main thing is proper form...keep your elbows tucked in when pressing.

Posted by: TJ Cline

Quote:

Originally Posted by CowPimp

If an exercise causes you pain, then don't do it. You don't need to do skullcrushers to build big and strong triceps. Pressing movements will suffice. However, if you really feel the need to perform isolation movements, then pushdowns and overhead extensions are a couple of good alternatives.

I agree 100%

The thing you learn after years and years of training is that dont do it if it hurts.

(CLICK HERE here to view the original thread with full colors/images)

Tricep exersice

Article Archives

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60