Trouble training my Triceps.

[Action-Jackson]

I was wondering what exercise you guys do for your triceps?

Just wondering because I'm having a bit of trouble getting gains on my Tri's.

 

[Tough Old Man]

I was wondering what exercise you guys do for your triceps?

Just wondering because I'm having a bit of trouble getting gains on my Tri's.

Close Grip Bench, Skullcrushers, weighted Dips

 

[Gazhole]

Skulls + Dips. But they get worked in Bench and OH Presses too.

 

[mike456]

CG Bench, Cable Push Downs (I find these hit my tris more than DB extensions, and they dont hurt my elbow like DB extensions)

 

[LexusGS]

cg bench press really works for me I find all else either too painful on my elbows or just doesnt get the job done (for me its strength)... the size follows along...

 

[viet_jon]

superset anmd dropset.

 

[OneWheyOrAnother]

CG Bench, PUSHDOWN and Dips. Skull crushers are also good but not my top three.

Do a range of repititions for your sets to signal hypertrophy.

6-8, 8-10, 10-12 (set to failure)

But it's one range per exercise, not all three ranges for each exercise.
Hope this helps.

 

[CowPimp]

Pressing movements.

 

[911=InsideJob]

Push downs and overhead extensions (with a dumbell) are the best for triceps.

 

[nsimmons]

Am I the only one who rarely does a tricep exercise? After benching and OH pressing my tris are shot. Maybe i'll do a few sets of cgbp if i have some extra energy.

 

[Pedigree]

Pressing movements.

There's your answer.
Pressing works tris.
Pulling works bis.

 

[Tough Old Man]

Am I the only one who rarely does a tricep exercise? After benching and OH pressing my tris are shot. Maybe i'll do a few sets of cgbp if i have some extra energy.

Yep your the only one. Get a grip. The poster was looking for exercises for his Triceps.

I only do three sets of Tri's and they alway follow Bench and Overhead pressing. But I use all three that I listed rotating them everytime Tri's come up.

week 1.... CGBP
week 2.... Skulls
week 3.... Weighted Dips

 

[mike456]

Tough Old Man- Why do you consider dips and CGB as triceps exercises, but you do not consider bench and overhead press as triceps exercises?

 

[juggernaut]

I was wondering what exercise you guys do for your triceps?

Just wondering because I'm having a bit of trouble getting gains on my Tri's.

Try close grip bench presses. They added some serious bulk to my arms.

 

[LexusGS]

Tough Old Man- Why do you consider dips and CGB as triceps exercises, but you do not consider bench and overhead press as triceps exercises?

from my pt. of view, these are more tricep related then OH press and BP cos those target other areas aswell whereas cgbp if done right is mainly a tricep exercise especially if you use boards...

 

[CowPimp]

If I isolate, I like overhead dumbbell extensions. I'm incorporating a small amount of isolation work into my new program just for the Hell of it; that's the isolation tricep move I'll be doing.

 

[Tough Old Man]

Tough Old Man- Why do you consider dips and CGB as triceps exercises, but you do not consider bench and overhead press as triceps exercises?

I consider them an exercise that works the Triceps. But if your looking to isolate the tri more, then add in the others. I consider the others that I listed as Primary or Assistance exercises to the Triceps.

Also if you need to get the Triceps up more, try looking at the post I made below.
http://www.ironmagazineforums.com/showthread.php?t=67340

 

[juggernaut]

what is the need for isolation? He needs size. Therefore isolation will not work to his benefit.

 

[Forum Security]

Try close grip pushdowns: These are the same tried and tested pushdowns that bodybuilders have been doing for years. One common mistake that many trainees make is to let their elbows drift too far forward.

This stems from not controlling the weight during the negative portion of the exercise. Once this happens, the propensity for cheating by using the back muscles to help move the weight back down increases.

 

[Pedigree]

Try close grip pushdowns: These are the same tried and tested pushdowns that bodybuilders have been doing for years. One common mistake that many trainees make is to let their elbows drift too far forward.

This stems from not controlling the weight during the negative portion of the exercise. Once this happens, the propensity for cheating by using the back muscles to help move the weight back down increases.

I don't think this is a good idea.

 

[Forum Security]

explain^

 

[viet_jon]

what is the need for isolation? He needs size. Therefore isolation will not work to his benefit.

cuz his tris are lacking so it needs more than other muscles.

 

[juggernaut]

I disagree with pushdowns. They are fine as a secondary exercise but not to add bulk to a muscle in a primary fashion. Close grips are as good as your going to get with a few exceptions when trying to add mass. There are others you can try, such as overhead presses and skull crushers.

 

[PWGriffin]

cuz his tris are lacking so it needs more than other muscles.

"Your body has no reason to develop your biceps so that they grow out of proportion to other muscles on your body. That would make you biomechanically dysfunctional, and your body will resist that."
-The New Rules of Lifting by lou schuler and alwyn cosgrove

Again, to back up CP, pressing movements work the triceps...Just because a person feels a muscle is lagging doesn't mean they should bombard it with time consuming isolation movements that they otherwise wouldn't do. After performing pressing movements of a sort, 1 exercise should be all that's needed to finish off the already fatigued triceps.

I disagree with pushdowns. They are fine as a secondary exercise but not to add bulk to a muscle in a primary fashion. Close grips are as good as your going to get with a few exceptions when trying to add mass. There are others you can try, such as overhead presses and skull crushers.

This is just my opinion, based on what I've gathered...but I don't believe in different exercises adding "bulk" or "definition". As a muscle either gets bigger or smaller....nothing else...Whether I am bulking or cutting, my workouts are relatively the same. My diet is what changes. I still do the same "mass building" exercises on a cut and I don't build mass, I lose it...what's up with that???

But I do agree that Close Grips are great for tri's and a good exercise overall, because it's a compound movement....but in light of that, it shouldn't be used in leau of isolation work...cuz it's not an isolation exercise.

 

[Tough Old Man]

I disagree with pushdowns. They are fine as a secondary exercise but not to add bulk to a muscle in a primary fashion. Close grips are as good as your going to get with a few exceptions when trying to add mass. There are others you can try, such as overhead presses and skull crushers.

Look you guys any type of heavy pressing whether overhead, under your head or to the side of your head is going to build triceps. But if you want to get the max out of them, take what I call the big three (CGBP, Skulls and weighted Dips) as a way to help build bigger triceps. Some of you might call these isolation movements, but if done without a spotter, they're more of a compound movement. Look at the skullcrusher if done by yourself. Don't you have to do a pullover to get it in position. As for tri pushdowns, there ok but not going to build a larger tricep. May help in the cutting part of the game.

I basically use the pushdown only to warm up the elbows or if I want to feel a pump at which time I will use lighter weight at the end of my tricep routine and do 1 set of 30-50 reps.

 

[viet_jon]

"Your body has no reason to develop your biceps so that they grow out of proportion to other muscles on your body. That would make you biomechanically dysfunctional, and your body will resist that."
-The New Rules of Lifting by lou schuler and alwyn cosgrove

Again, to back up CP, pressing movements work the triceps...Just because a person feels a muscle is lagging doesn't mean they should bombard it with time consuming isolation movements that they otherwise wouldn't do. After performing pressing movements of a sort, 1 exercise should be all that's needed to finish off the already fatigued triceps.

compoiunds compoinds, yes we all know....

i'm just saying, if your shoulders look smaller in proportion to your chest, then train shoulders harder to get em up. If your tri's are weak and look and lack strength compared to your bi's, then work on your tri's harder.

 

[CowPimp]

compoiunds compoinds, yes we all know....

i'm just saying, if your shoulders look smaller in proportion to your chest, then train shoulders harder to get em up. If your tri's are weak and look and lack strength compared to your bi's, then work on your tri's harder.

He didn't suggest removing all isolation work if you re-read his post.

 

[viet_jon]

He didn't suggest removing all isolation work if you re-read his post.

where did i say that in my post?

 

[CowPimp]

where did i say that in my post?

You implied it with your mocking of the usage compound movements.

 

[viet_jon]

You implied it with your mocking of the usage compound movements.

oh that blah blah vblah? lol....i didn't mean it like that. I meant blah blah blah as in it keeps getting repeated over and over by everyone.

I do understand and appreciate the importance of compounds, i do now anyway.