Triceps

**darkt** · 05-13-2005, 05:07 PM

i work on my triceps doing the kick backs, dips and the pull downs. but my tricep heads arent showing. the exterior heads are defined but the interior heads arent showing. i dont have that V or upside down horse shoe. i just have the slash. my triceps are getting stronger. i can do more dips, heavier kickback and the pull downs but no defenition. i do 4 x 10-12reps on the kick backs and pull downs. and i do like around 10 dips rest and try to do 10 more and rest and do as many as i can up to 10 for 4 - 5 reps with decent amount of rest.

**ihateschoolmt** · 05-13-2005, 05:12 PM

That's not a mass routine. Try CG bench 3x6-8 skull crushers/weighted dips 3x6-8 rope push downs 1x6.

**darkt** · 05-13-2005, 05:25 PM

cg bench kills my wrists like OMG but ill try out these work out to see if they work.

**TheRoyalOne** · 05-13-2005, 05:37 PM

Your BF% and genetics play a serious roll in the shape and definition of your muscles. A friend if mine is about 5'9" 180 pounds and less than 10% BF, but he doesn't have that horseshoe look either.

**LAM** · 05-13-2005, 05:42 PM

you also have to have sufficient mass in that area. if the muscle isn't there it surely won't be defined

**drickanderson** · 05-13-2005, 05:45 PM

If you have access to a decline bench, try doing some heavy weight on that. Bring your grip in a bit closer than normal, but not completely together, and it will light up your tris, as well as help shape your pecks.

**darkt** · 05-13-2005, 05:54 PM

well i am constantly trying to loose bf% i am about 180 at 5' 10" i was at 203 when i started to get in shape. still have a long way to go to be ripped or defined. but im workin on it.

**BiggerNstronger** · 05-13-2005, 06:24 PM

Another nice way to hit the tri's is to do your skullcrushers and before you put the bar down do a set of 10 or 12 closegrip benchpresses. I use the easycurl bar for skulls so when I do the closegrips it doesnt bother my wrists.

**drew.haynes** · 05-13-2005, 06:38 PM

After one set of a few reps for warmup... I just do two HEAVY sets skullcrushers and two HEAVY sets of pushdowns. I get severe DOMS every time, but with plenty of food continue to make awesome progress... my arms are alot bigger after 4 months and my skullcrushers went from 67.5lbs to 102.5lbs.

**Arrhar!!** · 05-14-2005, 07:08 AM

try this

**Triple Threat** · 05-14-2005, 08:30 AM

Originally Posted by darkt

i work on my triceps doing the kick backs, dips and the pull downs.

Pulldowns don't work the triceps.

**KentDog** · 05-14-2005, 01:30 PM

I think he means tricep extensions

**HardTrainer** · 05-14-2005, 01:42 PM

what a load of crap advice

**Maynard Keenan** · 05-14-2005, 01:53 PM

Do reverse grip tri extensions. (reverse grip skulll crushers)

**HardTrainer** · 05-14-2005, 02:01 PM

Originally Posted by Maynard Keenan

Do reverse grip tri extensions. (reverse grip skulll crushers)

I am sure somehow that will make all the difference

**Maynard Keenan** · 05-14-2005, 02:03 PM

Originally Posted by HardTrainer

I am sure somehow that will make all the difference

works all 3 heads of the triceps. Dont know if your trying to be wise or funny.....in which case obviously you dont have a clue.

**ihateschoolmt** · 05-14-2005, 02:05 PM

Originally Posted by HardTrainer

what a load of crap advice

I like how you say that without giving any yourself.

**HardTrainer** · 05-14-2005, 02:09 PM

Originally Posted by Maynard Keenan

works all 3 heads of the triceps. Dont know if your trying to be wise or funny.....in which case obviously you dont have a clue.

obviously i dont have a clue, yeah hit 3 heads

sure and name one tricep exercsie that dosnt hit 3 heads

**Squaggleboggin** · 05-14-2005, 04:33 PM

Heavy DB presses.

**JerseyDevil** · 05-14-2005, 08:23 PM

Originally Posted by HardTrainer

what a load of crap advice

You know HT, I've read some of your posts and I think you can offer some really good advice. Drop the attitude bro

.

**Duncans Donuts** · 05-15-2005, 06:22 PM

No, it really was crap advice..

It's much better to remain silent and thought a fool, than to open your mouth and remove all doubt.

**MillerMan** · 05-15-2005, 08:08 PM

Originally Posted by darkt

cg bench kills my wrists like OMG but ill try out these work out to see if they work.

Are you sure you are using the correct form, its hard on the wrists if you do them with the elbows out, I see alot of people doing them that way keep the elbows close to the body and u should be fine.

**Mudge** · 05-15-2005, 08:52 PM

Sounds like you are bringing your wrists way too far in, CGs are not supposed to be hands together. In fact powerlifters call a close grip, where the pinky is on the ring.

**drew.haynes** · 05-15-2005, 09:04 PM

Originally Posted by Mudge

Sounds like you are bringing your wrists way too far in, CGs are not supposed to be hands together. In fact powerlifters call a close grip, where the pinky is on the ring.

I grip that wide for my ACTUAL bench press... but then again from the pics I've seen of you I would expect to have a narrower grip than you.

**MillerMan** · 05-16-2005, 10:18 AM

I do close grips by putting my thumbs out and then doubling that length.

**Maynard Keenan** · 05-16-2005, 08:57 PM

Originally Posted by HardTrainer

obviously i dont have a clue, yeah hit 3 heads

sure and name one tricep exercsie that dosnt hit 3 heads

just about 95% of them

**TheCurse** · 05-16-2005, 09:28 PM

i like skullcrushers for emphasizing the long head.

**HardTrainer** · 05-17-2005, 01:22 AM

Originally Posted by Maynard Keenan

just about 95% of them

^^^^^

**Tommy** · 05-17-2005, 03:15 PM

Originally Posted by Arrhar!!

try this

I have never seen this before, im going to have to try this im thinking you might want to go lighter though

**Arrhar!!** · 05-20-2005, 07:57 AM

yup, go light at first, but you should move up in weight pretty quickly, the whole stack is too light for me now

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