can some one give me some tips for triceps

tomuchgear · 02-06-2008, 06:42 AM

ok been lift for a few years i stay natural random creatine makes me bloated dont like it but helps if i take a few weeks off. here is my problem my arms are bout eighteen inches my biceps are great my triceps are good for the most part i am having trouble with the back like the rear head of my triceps. any suggestions to build up that lagging area of my arms would be vastly appriciated.

goob · 02-06-2008, 08:43 AM

CG Pushups. Weighted Dips. Nothing else works as well.

Irons77 · 02-06-2008, 08:48 AM

one-arm overhead extension works well for me.

Metallibanger · 02-06-2008, 08:54 AM

Quote:

Originally Posted by Irons77

one-arm overhead extension works well for me.

You've hit the nail on the head

tomuchgear · 02-06-2008, 10:33 AM

thanks alot guys one last question should any one else read this what about kick backs i dont really ever do them but i read earlier today that they can be a good way to go as well any thoughts?

Metallibanger · 02-06-2008, 10:43 AM

Quote:

Originally Posted by tomuchgear

thanks alot guys one last question should any one else read this what about kick backs i dont really ever do them but i read earlier today that they can be a good way to go as well any thoughts?

Nah

tomuchgear · 02-06-2008, 10:49 AM

thanks again i will give it a shot hopefuly this will help i am not getting any were with my triceps they just seem to not grow so i will give these exercises a try and hope they hit it up thanks again for the advice

Irons77 · 02-06-2008, 10:57 AM

not a problem, bro!

tomuchgear · 02-07-2008, 10:43 AM

well today is the tricep/chest day i will give all this stuff a try and hope it rips those damn things apart thanks again for the advice

Irons77 · 02-07-2008, 11:13 AM

let me know how the one-arm work for you

tomuchgear · 02-07-2008, 06:22 PM

ok here is the update i tried the dips as i have done them before felt it in the chest and shoulder like front delt maybee my hand grip is off dunno overhead didnt feel it like i wanted to tried one arm and two handed with high wieght. i also tried reverse grip double handled cable press that naild it pretty well it was cool and reverse grip one handed cable press. not sure if my arms were just more tired than i thought or if the isolation was really there all i know is when i left the gym my rear trys were rocked. thanks for the tips next week i am going to try the overhead with a barbell and see if that maybee works better and doing it sitting to see if that may help i will keep updating as i go any more tips are always welcome thanks again

Irons77 · 02-07-2008, 06:44 PM

On your dips don't lean forward stay straight up and down. Leaning forward will work your lower chest.

tomuchgear · 02-07-2008, 07:04 PM

ok didnt know that thanks for the tip i will give that a shot next week thanks again for the tip

tomuchgear · 02-12-2008, 12:44 PM

Ok couldnt do dips today they were moving crap around in the gym i go to. So i did the reverse grip press down wich yet again this week rocked, the one arm reverse grip press down, one arm over head extension, and last but not least just some press downs with a camberd bar to burn em out. Alot better this week i sat on a bench to do the over head extensions i could feel it alot better this week, and i could really see the muscle contracting. I will add the dips next week hopefully, with the tip about staying straight up, and down. Thanks again guys.

Irons77 · 02-12-2008, 01:12 PM

Keep us posted!

PreMier · 02-12-2008, 01:52 PM

dips arent the best.. they are very hard on the shoulder and really dont have much place in a routine. stick with heavy compound like close grib bench, narrow grip pushups, behind the head tricep extensions.

Quote:

In particular bench dips. The upright kind are also an offender but there are less people inclined to partake in this exercise. So why are dips the number one offender on my list?

Watch the vast majority of people perform these exercises and you will notice two things in particular; a severe anterior displacement of the shoulder and a totally relaxed trapezius. Let’s start with the anterior shoulder movement.

Bench dips are the worst offender. From a physiological viewpoint the forward shift in the shoulder is simply your humerus attempting to dislocate itself from your glenoid fossa. If it succeeds, congratulations, dislocated shoulder and maybe a torn rotator cuff as a side benefit. If without these acute injuries, you are being set up for long term chronic rotator cuff problems as they are going to undergo excessive strain during every repetition.

Upright dips tend to exacerbate the other issue, the over shrug. If you watch most people performing this exercise you often see the shoulders up around their ears at the bottom of most repetitions. While this is not going to create any specific problems for your neck and traps, the shoulder joint itself is having somewhat the same issue as the bench dip example. Instead of trying to dislocate to the front they are trying to pop out of the socket upwards. This is particularly bad for squeezing the rotator cuffs between the head of the humerus and the other bones of the shoulder girdle.

So if they are so bad for us, why do people use them as a staple of their programming? The idea it to overload the triceps and make them grow and there is nothing wrong with that. There are much safer and just as effective ways to create the type of muscular overload on the triceps, however. Narrow grip bench presses, heavy skull crushers, behind the head triceps extensions, pushups, and narrow-grip pushups are just a few. All of these exercises more then adequately tax the triceps and will cause hypertrophy. They also have the added bonus of putting less strain on the shoulder joint and less strain on those often abused rotators.

PreMier · 02-12-2008, 01:54 PM

Quote:

Originally Posted by Irons77

On your dips don't lean forward stay straight up and down. Leaning forward will work your lower chest.

you cant isolate a muscle

Irons77 · 02-12-2008, 03:16 PM

Quote:

Originally Posted by PreMier

you cant isolate a muscle

You can't isolate a muscle???

Irons77 · 02-12-2008, 03:20 PM

Quote:

Originally Posted by PreMier

dips arent the best.. they are very hard on the shoulder and really dont have much place in a routine. stick with heavy compound like close grib bench, narrow grip pushups, behind the head tricep extensions.

They may not be your cup of tea, but they work good for me.

Rubes · 02-12-2008, 03:58 PM

if you work your chest you work the entire thing not just a part of it. your chest is only one muscle

soxmuscle · 02-12-2008, 04:24 PM

Weighted dips performed properly are the most effective tricep exercise for me IMO.

I do agree with the article that PreMier posted though, afterall, nobody else I see doing them, does them with the type of form that I use and thats why this article explains they are so taxing on the shoulders/rotator, etc.

soxmuscle · 02-12-2008, 04:24 PM

Quote:

Originally Posted by Irons77

You can't isolate a muscle???

there is no such thing as a lower chest.

Irons77 · 02-12-2008, 06:34 PM

Quote:

Originally Posted by soxmuscle

there is no such thing as a lower chest.

There is one chest muscle. You work it with incline for the upper part, flat for the middle part and decline for the lower part of the chest. What do you mean there is no lower chest?

tomuchgear · 02-12-2008, 06:38 PM

lol wow this thread got to a slightly diffrent topic thanks again for the tips oh ya as of this past week the new tri exercises gave me that little boost i needed broke 18 in the arms finaly i have been bordering there for bout a month or so

HialeahChico305 · 02-12-2008, 06:41 PM

Quote:

Originally Posted by Irons77

There is one chest muscle. You work it with incline for the upper part, flat for the middle part and decline for the lower part of the chest. What do you mean there is no lower chest?

your about to start WWIII

Irons77 · 02-12-2008, 06:42 PM

cool man that's matters that you got something out of this, bro Glad to help

tomuchgear · 02-12-2008, 06:42 PM

Irons77 · 02-12-2008, 06:43 PM

Quote:

Originally Posted by HialeahChico305

your about to start WWIII

02-06-2008, 06:42 AM	#1
tomuchgear gettin there Elite Member Join Date: Jan 2008 Location: ohio Posts: 1,063 Photos: 2	can some one give me some tips for triceps BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com ok been lift for a few years i stay natural random creatine makes me bloated dont like it but helps if i take a few weeks off. here is my problem my arms are bout eighteen inches my biceps are great my triceps are good for the most part i am having trouble with the back like the rear head of my triceps. any suggestions to build up that lagging area of my arms would be vastly appriciated.

02-06-2008, 08:48 AM	#3
Irons77 Training like a bitch Join Date: Feb 2008 Location: Houston, Texas Posts: 692	one-arm overhead extension works well for me.
	Soreness is weakness exiting the body.

02-06-2008, 10:57 AM	#8
Irons77 Training like a bitch Join Date: Feb 2008 Location: Houston, Texas Posts: 692	not a problem, bro!
	Soreness is weakness exiting the body.

02-07-2008, 11:13 AM	#10
Irons77 Training like a bitch Join Date: Feb 2008 Location: Houston, Texas Posts: 692	let me know how the one-arm work for you
	Soreness is weakness exiting the body.

02-07-2008, 06:44 PM	#12
Irons77 Training like a bitch Join Date: Feb 2008 Location: Houston, Texas Posts: 692	On your dips don't lean forward stay straight up and down. Leaning forward will work your lower chest.
	Soreness is weakness exiting the body.

02-06-2008, 08:43 AM	#2
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,340	CG Pushups. Weighted Dips. Nothing else works as well.

02-06-2008, 10:33 AM	#5
tomuchgear gettin there Elite Member Join Date: Jan 2008 Location: ohio Posts: 1,063 Photos: 2	thanks alot guys one last question should any one else read this what about kick backs i dont really ever do them but i read earlier today that they can be a good way to go as well any thoughts?

02-06-2008, 10:49 AM	#7
tomuchgear gettin there Elite Member Join Date: Jan 2008 Location: ohio Posts: 1,063 Photos: 2	thanks again i will give it a shot hopefuly this will help i am not getting any were with my triceps they just seem to not grow so i will give these exercises a try and hope they hit it up thanks again for the advice

02-07-2008, 10:43 AM	#9
tomuchgear gettin there Elite Member Join Date: Jan 2008 Location: ohio Posts: 1,063 Photos: 2	well today is the tricep/chest day i will give all this stuff a try and hope it rips those damn things apart thanks again for the advice

02-07-2008, 06:22 PM	#11
tomuchgear gettin there Elite Member Join Date: Jan 2008 Location: ohio Posts: 1,063 Photos: 2	ok here is the update i tried the dips as i have done them before felt it in the chest and shoulder like front delt maybee my hand grip is off dunno overhead didnt feel it like i wanted to tried one arm and two handed with high wieght. i also tried reverse grip double handled cable press that naild it pretty well it was cool and reverse grip one handed cable press. not sure if my arms were just more tired than i thought or if the isolation was really there all i know is when i left the gym my rear trys were rocked. thanks for the tips next week i am going to try the overhead with a barbell and see if that maybee works better and doing it sitting to see if that may help i will keep updating as i go any more tips are always welcome thanks again

02-07-2008, 07:04 PM	#13
tomuchgear gettin there Elite Member Join Date: Jan 2008 Location: ohio Posts: 1,063 Photos: 2	ok didnt know that thanks for the tip i will give that a shot next week thanks again for the tip

02-12-2008, 12:44 PM	#14
tomuchgear gettin there Elite Member Join Date: Jan 2008 Location: ohio Posts: 1,063 Photos: 2	Ok couldnt do dips today they were moving crap around in the gym i go to. So i did the reverse grip press down wich yet again this week rocked, the one arm reverse grip press down, one arm over head extension, and last but not least just some press downs with a camberd bar to burn em out. Alot better this week i sat on a bench to do the over head extensions i could feel it alot better this week, and i could really see the muscle contracting. I will add the dips next week hopefully, with the tip about staying straight up, and down. Thanks again guys.

02-12-2008, 01:12 PM	#15
Irons77 Training like a bitch Join Date: Feb 2008 Location: Houston, Texas Posts: 692	Keep us posted!
	Soreness is weakness exiting the body.

02-12-2008, 03:58 PM	#20
Rubes who stole my pancake Join Date: Jan 2007 Location: michigan Posts: 1,005 Blog Entries: 1 Photos: 5	if you work your chest you work the entire thing not just a part of it. your chest is only one muscle
	5'7" 173lbsl squat:365x2 11/19/07 bench 225x3 1/11/08 40 time: 4.51sec march 10th 07 33" vertical

02-12-2008, 04:24 PM	#21
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 7,546 Photos: 10	Weighted dips performed properly are the most effective tricep exercise for me IMO. I do agree with the article that PreMier posted though, afterall, nobody else I see doing them, does them with the type of form that I use and thats why this article explains they are so taxing on the shoulders/rotator, etc.
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs. Soxmuscle Presents: Westside Training

02-12-2008, 06:38 PM	#24
tomuchgear gettin there Elite Member Join Date: Jan 2008 Location: ohio Posts: 1,063 Photos: 2	lol wow this thread got to a slightly diffrent topic thanks again for the tips oh ya as of this past week the new tri exercises gave me that little boost i needed broke 18 in the arms finaly i have been bordering there for bout a month or so

02-12-2008, 06:42 PM	#26
Irons77 Training like a bitch Join Date: Feb 2008 Location: Houston, Texas Posts: 692	cool man that's matters that you got something out of this, bro Glad to help
	Soreness is weakness exiting the body.