Thread: need some tricep tips pleeaassee....

I like weighted dips on the bars. I keep my body as parallel to the wall I'm looking at as possible.

What's better, to me, is reverse dips. Put your hands as close as possible to each other (touching) on a stable block (like bathtub rail), behind your back and push up with your lower torso absolutely straight. Closer the hands are together... the more pronounced the burn is. It takes some heavy weights for this. If you can manuever a couple 45 lb. plates in your lap - that's good. Get your girlfriend to sit on your lap while doing them.

My girlfriend weighs 280 lbs. That's "no good".

triceps receive alot of attention when training compound for chest & shoulders. mine get a good pump from bench & shoulder presses especially.

Dips are very good, I also do some lying tricep extensions occasionally.

Other good isolation movements I thow in every now and again are cable pushdowns and standing one-arm tricep extensions.

I would not recommend going overboard on isolation work though.

In my split routine, I work tri's and bi's together at the same time.

This is about 2 days after working chest and back, because there is
alot of arm involvement in chest & back.

I do the same DB kickbacks, skull crushers, cable pressdowns etc
but I pause, focus and squeeze hard at the top of the contraction
on each rep. I also go heavy at 6-8 reps per set.

That seems to be the key in my case.

PS. Do you have a pic?

Push- Eat - Pull- Eat - Legs - Eat

Originally Posted by L Armstrong

Hiya,

I have already posted about my weak shoulders, but another really poor area is my triceps

I do tri press and dips but occasionally i do over head extensions and skull crushers.

Anyone got a killer workout they would like to share.......

Post all your exact workouts in detail.

heavy as u can for 8 reps

Originally Posted by ForemanRules

Post all your exact workouts in detail.

Well i am just starting out and therefore taking it easy.

I do upper body one day, then lower and abs another day.

upper body:

delts

side lateral rises 4 of up to 12 reps
seated dumbell press 3 sets of up to 12 reps

Back

wide Lat pull down 3 sets of 10 reps

chest

flat barbell press 3 sets of 7
press ups (as many in one set as a i can)

Triceps

tri press 3 sets of up to 12
bench dips 3 sets

biceps

bi curl 2 sets of 11 reps


LOWER BODY

squats
SLDL'S
back ext for glutes
standing calf raise



Please feel free to add suggestions

When I started working out I did mon, tues, thurs, friday split

Mon - chest
Tue - shoulders/biceps
wed - rest
thurs - Back/Triceps
friday - Legs



Close grip bench (not real heavy for a warmup)
skull crushers
overhead extensions
Tricep Pressdowns - 3 sets of 10-5-5-10, decrease the weight each time
Dips

My results were pretty good after the first 10 months

Bench - 185X4 - 205X8
Military Press - 95X8 - 135X8
weight - 160 - 174


I learned the most important thing about trying to gain mass is to eat and eat well, remember everything you eat will affect you. If you make a conscious effort to eat foods that are good for you I guaruntee you will see results if you train hard. I think the second most important factor if to use proper form when excercising and to know that muscles and power will come with consistency.

Find what works for you man. Try a variation of different exercises to hit all three heads of the tricep (hence the name TRIcep!). Throw in a couple of higher repition/lower weight warm-up sets to get the blood pumping, then work gradually through a pyramid system. If basic straight sets don't work, I always through in some super sets or drop sets to really shock the arms. Good luck!

I absolutly love skull crushers. My triceps are easily my best bodypart. I think one of the biggest keys (which is the same in every exercise) go heavy, but controlled. Also a good old squeeze and flex at the top is great. But if doing skulls be sure to get a good warmup because you definitly want them to be elbow friendly.

Thanks everyone for the input!