Thread: Best Tricep mass builders

I heard dips & pressdowns are good for the lateral head. That and the medial head are what make the tricep 'stick out'. Maybe try those. And as you do the pulldowns, bring the ropes outwards so they're around 45 degrees or more if you can. I found these to help me.

Low Cable Kickbacks

over head cable extension with the rope attachment works great and I like weighted dips alot too

I've always had great success with weighted dips.

Originally Posted by RoosterTX

Low Cable Kickbacks

Skullscrushers
CG Bench Press

Go single arms overhead using free hand(finger) to make the last reps (just the single finger touch needed). Use free or cable, your choice.

I don't think I ever train my triceps directly anymore... but I'd say dips are number one... preferably weighted if you can... besides that your triceps will get hit pretty hard during other bigger exercises like bench press (both flat and incline obviously) and vertical/shoulder presses... after a day of flat bench, incline bench, shoulder presses and dips my triceps are pooched...

Try some weighted dips.

I'm thinking scullcrushers and weighted dips

I agree with the replies above, weighted dips, close grip bench press and also overhead rope extension (elbows out)

I find that seated behind the head dumbell raises (single dumbell with both hands) really give me a good stretch and kill my tris

Dave

Dips.

Originally Posted by vader

over head cable extension with the rope attachment works great and I like weighted dips alot too

ditto! I think skull crushers are good too

Originally Posted by MeatheadSam

I'm thinking scullcrushers and weighted dips

Works best for me too

parallel bar dips done on true parallel bar are great mass builder . . nuber one tricep exercice . then close grip low decline . half press in the power rack for the lateral head . but dips first . use meduim reps train heavy .

Close grip bench. Hands down this is the best exercise FOR ME to gain size.

My tri's are too big. I need to bring up my bi's.

My tris respond best to dips and close grip bench press.

Originally Posted by CaptainNapalm

My tris respond best to dips and close grip bench press.

for biceps number one would be cheat barbell curl . amazingly i got sore triceps from standing heavy dumbbell presses too

Originally Posted by Mags

Hey guys.

My tris are the long boring type that don't 'hang' or stick out. I know I can't change the shape my genetics gave me, but I can but try to make the most of what I have. Therefore, I'm after what you guys would consider good tricep exercises (preferably for size as, although relatively balanced with my bis, they could do with being bigger).

Currently I do these:
Skullscrushers
CG Bench Press
Dumbell Extension or Cable pulldowns

I tend to 'feel' more from freeweights, but am open to any ideas that may include cables or machines.

Thanks.

compound exercises are always optimum for stimulating hypertrophy as gains in progressive resistance are most easily accomplished with these. ultimately it is the diet that determines how much/little mass is gained. exercise only provides the necessary stimulus.

Originally Posted by WINSTON

amazingly i got sore triceps from standing heavy dumbbell presses too

Why is this amazing?

Originally Posted by Mags

Hey guys.

My tris are the long boring type that don't 'hang' or stick out. I know I can't change the shape my genetics gave me, but I can but try to make the most of what I have. Therefore, I'm after what you guys would consider good tricep exercises (preferably for size as, although relatively balanced with my bis, they could do with being bigger).

Currently I do these:
Skullscrushers
CG Bench Press
Dumbell Extension or Cable pulldowns

I tend to 'feel' more from freeweights, but am open to any ideas that may include cables or machines.

Thanks.

Exercises

The exercises you performing are good exercises.

However, what is most important is how you train them.

Hypertrophy Training

Increasing muscle mass involves "The Pump". To elicit that effect, you need to perfrom moderate to fairly high repetitions for moderate to high sets with short rest periods.

Repetitions

8 Repetition Plus

Sets

3 Sets Plus

Rest Periods

30 Seconds to 2 Minutes between sets.

Kenny Croxdale

Originally Posted by RoosterTX

Low Cable Kickbacks

this

read about them first in "The Bodybuilding Truth" by Nelson Montana. Great book.

Originally Posted by NaKiD EyE

this

read about them first in "The Bodybuilding Truth" by Nelson Montana. Great book.

LOL...you don't build 21" arms with kickbacks!

Originally Posted by LAM

LOL...you don't build 21" arms with kickbacks!

Lam's right. Kickbacks are a very poor tricep movement.

Kenny Croxdale

Originally Posted by SloppyJ

Close grip bench. Hands down this is the best exercise FOR ME to gain size.

My tri's are too big. I need to bring up my bi's.

Pics or gtfo!



Skulls for me. And overhead ext's.

Originally Posted by LAM

compound exercises are always optimum for stimulating hypertrophy as gains in progressive resistance are most easily accomplished with these. ultimately it is the diet that determines how much/little mass is gained. exercise only provides the necessary stimulus.

This is correct. Without starting another debate on increasing muscle with regard to calories, it is easier to add mass at a caloric surplus. Ive read/ heard from different sources through the years that to add an inch to your arms you need to add about 10 lbs of muscle to your entire frame. As LAM stated heavy compounds are the easiest way to do this especially as a beginner/ novice trainee. Kennys advice has merit as well but only if you have enough training under your belt that your body adapts quickly to the stimulus. That's when periodization and tweaking of the diet become much more important. Plus highrr reps with more moderate weight are a nice way to give the cns and joints a break from constant overload of heavy lifts.

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Originally Posted by dave 236

This is correct. Without starting another debate on increasing muscle with regard to calories, it is easier to add mass at a caloric surplus. Ive read/ heard from different sources through the years that to add an inch to your arms you need to add about 10 lbs of muscle to your entire frame. As LAM stated heavy compounds are the easiest way to do this especially as a beginner/ novice trainee. Kennys advice has merit as well but only if you have enough training under your belt that your body adapts quickly to the stimulus. That's when periodization and tweaking of the diet become much more important. Plus highrr reps with more moderate weight are a nice way to give the cns and joints a break from constant overload of heavy lifts.

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Compound Exercises

I am a big proponent of compount movement, especially for training smaller muscle groups like the triceps.

Weak Link Overload

The weak link in compound movements are the smaller muscle groups like the triceps. That means the triceps are overload, get the most work.

Single Joint Exercises

However, adding a one or two specility movement for a specific muscle group you want to focus on helps.

Adding Bodyweight

As Dave stated, adding bodyweight is going to increase you arm size along with other muscle groups.

I agree with Dave that adding 10 lbs is most like going to add about an inch to your arms.

It's More That the Exercise

However, it is more than just you're exercise choise. It is how you write the program.

Hypertrophy Training

Increasing muscle mass is all about "The Pump". Research shows "The Pump" creates an anabolic environment for muscle growth.

T NATION | 5 Things We Can Learn From Arnold About Building Muscle

"Chasing The Pump"

Contreras does a great job of explaining how "cell swelling" (aka: "The Pump") increases muscle mass.

Venous Blood Flow Restriction

What creates "The Pump" is blood being trapped in the muscles.

That occurs because arterial blood from the heart is pumped into the muscles.

The muscle contraction restricts venous blood flow back to the heart.

Thus, blood is "Dammed up" in the muscles creating the "cell swelling pump".

Writing The Program

The focus first needs to be on writing a Hypertrophy Training Program.

The secondary factor then becomes exercise selection.

Kenny Croxdale