tricep mass exercises

fieldmedic · 11-15-2004, 07:53 AM

What are some good mass exercises for the triceps. The only one I have trouble with is the lying tricep extension with barball. I have trouble with heavy wt and trying to get enough reps. Also how many tricep exercises do all of you do if your working your triceps once a week?

dbolman · 11-15-2004, 09:00 AM

What trouble do you have with lying extensions?

**gopro** · 11-15-2004, 10:18 AM

The top 3 for pure mass are:

-CG bench press
-dips
-incline overhead extensions (I feel these are superior to regular lying ext, but that is not set in stone for everyone)

I work tris once per week and hit them with no more than 5-6 total sets.

BigDyl · 11-15-2004, 11:19 AM

I do CG, and overhead extensions with heavy weight, 6 sets a week, but my tri's never get anywhere.

It may be because my arms are so damn long. The again, look at mudge with his 39 inch cannons.

wannagetbig2001 · 11-15-2004, 11:26 AM

wow, I've never done Incline overhead extensions before - sound like they would be GREAT for a change and also seems like be inclined would make the weights feel heavier - hmmmm GREAT next workout I'm gonna try them.

I love close grip press down - doing till failure - then recursively doing lighter weights till failure - until 20lbs.. even kills me. this seems like it workin (FOR ME anyway!)

**Mudge** · 11-15-2004, 12:00 PM

You can emulate the incline extention by angling your arms back, although its still not quite the same. I like them a bit, but I would prefer not to go down all the way for the sake of my elbows.

Robboe · 11-15-2004, 12:14 PM

Quote:

Originally Posted by gopro

The top 3 for pure mass are:

-incline overhead extensions (I feel these are superior to regular lying ext, but that is not set in stone for everyone)

Agreed, actually, although i do fully seated ones on the seat with the low back.

dbolman · 11-15-2004, 01:56 PM

One more who has never found CGs or overhead extensions effective, though incline extensions would definitely work better. I like lying extensions on a flat or decline bench, overhead cable extensions, and bench dips instead of regular dips.

**gopro** · 11-15-2004, 03:34 PM

Quote:

Originally Posted by TCD

Agreed, actually, although i do fully seated ones on the seat with the low back.

Yes, those are excellent too

I actually have a new method for doing these that I started using after I stopped working out with a partner. I once got stuck in the bottom position on these so I became fearful of doing these to total failure (which is how I train).

So, what I do now is brace my back on a flat bench, almost like I am about to do a cross-bench dumbell pullover, but without leaning so far back (my hips stay much closer to the floor). I use a dumbell for these...up to 150 lbs...and go until I reach concentric failure. If I get stuck I just drop the dumbell a couple of inches to the floor.

A big plus to doing it this way is you can easily contol the angle of your upper body and easily leverage 1-2 extra reps by leaning back during the eccentric motion and then sitting more upright just as you begin to explode out of the bottom.

Myst · 11-15-2004, 03:44 PM

Is there anyway to do CG with dumbells?

**gopro** · 11-15-2004, 04:41 PM

Quote:

Originally Posted by Myst

Is there anyway to do CG with dumbells?

You could try pressing them with palms facing toward one another, which will force the elbows in and make it similar to a CG barbell press.

**CowPimp** · 11-15-2004, 05:32 PM

I've always liked the good old CG bench press. I just started doing dips, but I enjoyed those a lot too. Unfortunately, I can't speak for the effects on mass gain just yet.

Squaggleboggin · 11-15-2004, 06:14 PM

Quote:

Originally Posted by gopro

You could try pressing them with palms facing toward one another, which will force the elbows in and make it similar to a CG barbell press.

I tried that today actually, and I wasn't satisfied with the ROM I got. My hands start quite a bit above my chest because of the size of the DBs so I don't end up going very far until the end of the movement. Same thing happens when I hold them like a DB press, but I need a DB tricep exercise.

soxmuscle · 11-15-2004, 06:47 PM

SB -- You can't find something to do dips on? I have recently started doing dips, and although I haven't seen any massive gains in terms of size, I really like them.

Squaggleboggin · 11-15-2004, 09:15 PM

Honestly, I don't think I can do dips.

I hate doing those stupid ones with one chair behind me because I just feel stupid.

PreMier · 11-15-2004, 09:35 PM

Quote:

Originally Posted by gopro

I actually have a new method for doing these that I started using after I stopped working out with a partner.
So, what I do now is brace my back on a flat bench, almost like I am about to do a cross-bench dumbell pullover, but without leaning so far back (my hips stay much closer to the floor). I use a dumbell for these...up to 150 lbs...and go until I reach concentric failure. If I get stuck I just drop the dumbell a couple of inches to the floor.

Thats how I do them. Been doing them like this forever.

Johnnny · 11-15-2004, 11:17 PM

Close grip bench press
Incline close grip bench press.
flat bench skull crusher tricep extenions (45lb bar)
incline skull crusher extensions (ez bar)
decline dumbbell tricep extensions

dnale48 · 11-16-2004, 12:40 AM

what gave me my best results for triceps was supersetting ez bar skulls crushers and smith machine skull crushers go really heavy for 6-8 sets. I definantly gained awsome mass with these exersices.

Johnnny · 11-16-2004, 08:55 AM

dnale

Quote:

what gave me my best results for triceps was supersetting ez bar skulls crushers and smith machine skull crushers go really heavy for 6-8 sets.
I definantly gained awsome mass with these exersices.

How can you get the extension motion on a smith machine seeing how the bar is locked in place?

I've never seen anyone do this at any of the gyms I've been to.

lilguy_bigdream · 11-16-2004, 09:29 AM

skulls

close grip bench
WIEGHTED DIPS

extentions or pushdowns

**gopro** · 11-16-2004, 09:54 AM

Quote:

Originally Posted by Squaggleboggin

I tried that today actually, and I wasn't satisfied with the ROM I got. My hands start quite a bit above my chest because of the size of the DBs so I don't end up going very far until the end of the movement. Same thing happens when I hold them like a DB press, but I need a DB tricep exercise.

So do lying extensions with dumbells...or overhead extensions...kickbacks...there are many DB tricep exercises!

**gopro** · 11-16-2004, 09:55 AM

Quote:

Originally Posted by PreMier

Thats how I do them. Been doing them like this forever.

Well, apparently you are a genius

OceanDude · 11-16-2004, 10:04 AM

All I know is I got to max weights on the pulley rack with most conventional triceps exercises and wanted to get more strength going. So I tried something new and it just about felt like someone hammered my tricepts and they ached for days with only half the weight.

Try putting a rope attachment on a mid pulley. Stand facing away from the weights. Grasp the rope behind you over your shoulders and down toward your upper back with the elbows straight up vertical and triceps maximally compressed. Then slowly lift straight overhead keeping tri's absolutely vertical. This angle will murder the tri's since it's just about a perfect isolation movement. This was the only way I could get a lot of feeling directly in the trics and it hurts unreal good. It got me growing again to the point where I was uncomfortable due to too much pressure and a pump and perpetual soreness. Had to lay off it for a while and drop the weights down since it felt like I was too strong in triceps relative to biceps and was getting relatively over developed.

Try it you will like it
OD

PreMier · 11-16-2004, 05:28 PM

Quote:

Originally Posted by gopro

Well, apparently you are a genius

Not really.. The HUGE guy at my gym that I stole the idea from could be though

dbolman · 11-16-2004, 05:38 PM

The rope and mid-pulley exercise just mentioned is better than almost all the others just as he's saying. After you try it and feel the difference, it becomes obvious that most of the popular triceps exercises aren't as good.

Variations:
-Standing
-Sitting, back braced against against a scott bench
-Lying back on an incline bench

Do these properly and almost all the others become secondary. I like the supersetted lying and standing skull crusher idea as well. Supersetting either of those with the above rope move would be interesting. Bench dips or CG would be good for the lateral and medial heads.

**gopro** · 11-17-2004, 10:27 AM

Quote:

Originally Posted by PreMier

Not really.. The HUGE guy at my gym that I stole the idea from could be though

So funny that you say that...as every new gym that I go to and do tricep extensions in, the way you and I do them...I all of a sudden see a half dozen other guys doing them that way!

Johnnny · 11-17-2004, 11:06 AM

Nobody has answered the question on how you can do skull crushers on a smith machine?

I'd like to hear the logic behind it as the smith machine locks you in & takes away the control of the weight from your triceps.

**CowPimp** · 11-17-2004, 11:10 AM

Quote:

Originally Posted by Johnnny

Nobody has answered the question on how you can do skull crushers on a smith machine?

I'd like to hear the logic behind it as the smith machine locks you in & takes away the control of the weight from your triceps.

Your triceps still have to move the weight, as elbow extension is a function performed by the triceps. Your triceps still do work, but that doesn't mean I like the idea. I hate smitch machines. Smitch machines for skullcrushers is just ludicrous. I don't see the benefit.

11-15-2004, 07:53 AM	#1
fieldmedic STREET MEDIC Join Date: Jul 2004 Location: South Dakota Posts: 37	tricep mass exercises What are some good mass exercises for the triceps. The only one I have trouble with is the lying tricep extension with barball. I have trouble with heavy wt and trying to get enough reps. Also how many tricep exercises do all of you do if your working your triceps once a week?

11-15-2004, 09:00 AM	#2
dbolman Registered User Join Date: Nov 2004 Posts: 30	What trouble do you have with lying extensions?
dbolman Registered User Join Date: Nov 2004 Posts: 30

11-15-2004, 10:18 AM	#3
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,523	The top 3 for pure mass are: -CG bench press -dips -incline overhead extensions (I feel these are superior to regular lying ext, but that is not set in stone for everyone) I work tris once per week and hit them with no more than 5-6 total sets.
	Monthly columnist for Muscular Development and Ironman magazines. GOLIATH LABS Sponsored Athlete/Board Rep www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you.

11-15-2004, 12:00 PM	#6
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,071 Photos: 1	You can emulate the incline extention by angling your arms back, although its still not quite the same. I like them a bit, but I would prefer not to go down all the way for the sake of my elbows.
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

11-15-2004, 01:56 PM	#8
dbolman Registered User Join Date: Nov 2004 Posts: 30	One more who has never found CGs or overhead extensions effective, though incline extensions would definitely work better. I like lying extensions on a flat or decline bench, overhead cable extensions, and bench dips instead of regular dips.
dbolman Registered User Join Date: Nov 2004 Posts: 30

11-15-2004, 11:19 AM	#4
BigDyl Elite Kiki Elite Member Join Date: Jun 2004 Location: Securityland Posts: 15,736 Photos: 2	I do CG, and overhead extensions with heavy weight, 6 sets a week, but my tri's never get anywhere. It may be because my arms are so damn long. The again, look at mudge with his 39 inch cannons.

11-15-2004, 11:26 AM	#5
wannagetbig2001 New Jersey - Gym Rat Join Date: Nov 2004 Location: New Jersey Posts: 72 Photos: 1	wow, I've never done Incline overhead extensions before - sound like they would be GREAT for a change and also seems like be inclined would make the weights feel heavier - hmmmm GREAT next workout I'm gonna try them. I love close grip press down - doing till failure - then recursively doing lighter weights till failure - until 20lbs.. even kills me. this seems like it workin (FOR ME anyway!)

11-15-2004, 03:44 PM	#10
Myst jus getting started Join Date: Sep 2003 Posts: 78	Is there anyway to do CG with dumbells?
Myst jus getting started Join Date: Sep 2003 Posts: 78

11-15-2004, 05:32 PM	#12
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	I've always liked the good old CG bench press. I just started doing dips, but I enjoyed those a lot too. Unfortunately, I can't speak for the effects on mass gain just yet.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

11-15-2004, 06:47 PM	#14
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 8,547 Photos: 10	SB -- You can't find something to do dips on? I have recently started doing dips, and although I haven't seen any massive gains in terms of size, I really like them.
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

11-15-2004, 09:15 PM	#15
Squaggleboggin Functional Lifting = Life Join Date: Sep 2004 Posts: 3,540 Photos: 3	Honestly, I don't think I can do dips. I hate doing those stupid ones with one chair behind me because I just feel stupid.

11-15-2004, 11:17 PM	#17
Johnnny Senior Member Join Date: Apr 2004 Location: Toronto Posts: 2,844	Close grip bench press Incline close grip bench press. flat bench skull crusher tricep extenions (45lb bar) incline skull crusher extensions (ez bar) decline dumbbell tricep extensions

11-16-2004, 12:40 AM	#18
dnale48 Registered User Join Date: Mar 2004 Posts: 44	what gave me my best results for triceps was supersetting ez bar skulls crushers and smith machine skull crushers go really heavy for 6-8 sets. I definantly gained awsome mass with these exersices.
dnale48 Registered User Join Date: Mar 2004 Posts: 44

11-16-2004, 09:29 AM	#20
lilguy_bigdream want to get big Join Date: Oct 2004 Location: manitoba, canada Posts: 118	skulls close grip bench WIEGHTED DIPS extentions or pushdowns

11-16-2004, 10:04 AM	#23
OceanDude Well Read Elite Member Join Date: Jun 2003 Location: Cape Canaveral, FL Posts: 1,853	All I know is I got to max weights on the pulley rack with most conventional triceps exercises and wanted to get more strength going. So I tried something new and it just about felt like someone hammered my tricepts and they ached for days with only half the weight. Try putting a rope attachment on a mid pulley. Stand facing away from the weights. Grasp the rope behind you over your shoulders and down toward your upper back with the elbows straight up vertical and triceps maximally compressed. Then slowly lift straight overhead keeping tri's absolutely vertical. This angle will murder the tri's since it's just about a perfect isolation movement. This was the only way I could get a lot of feeling directly in the trics and it hurts unreal good. It got me growing again to the point where I was uncomfortable due to too much pressure and a pump and perpetual soreness. Had to lay off it for a while and drop the weights down since it felt like I was too strong in triceps relative to biceps and was getting relatively over developed. Try it you will like it OD
	"Doc, If I had known I was going to live this long I would have taken better care of myself..." Est unusquisque faber ipsae suae fortunae. We Americans scoff at the likes of African witch doctors yet spend 100's of millions of dollars on fake reducing systems. The only regular exercise he gets is stretching the truth. His intellect is not replenished, he is only an animal, only sensible in the duller parts...

11-16-2004, 05:38 PM	#25
dbolman Registered User Join Date: Nov 2004 Posts: 30	The rope and mid-pulley exercise just mentioned is better than almost all the others just as he's saying. After you try it and feel the difference, it becomes obvious that most of the popular triceps exercises aren't as good. Variations: -Standing -Sitting, back braced against against a scott bench -Lying back on an incline bench Do these properly and almost all the others become secondary. I like the supersetted lying and standing skull crusher idea as well. Supersetting either of those with the above rope move would be interesting. Bench dips or CG would be good for the lateral and medial heads. Last edited by dbolman : 11-17-2004 at 08:53 AM.
dbolman Registered User Join Date: Nov 2004 Posts: 30

11-17-2004, 11:06 AM	#27
Johnnny Senior Member Join Date: Apr 2004 Location: Toronto Posts: 2,844	Nobody has answered the question on how you can do skull crushers on a smith machine? I'd like to hear the logic behind it as the smith machine locks you in & takes away the control of the weight from your triceps.