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Those Wonderful Tri's

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  • Those Wonderful Tri's

    considering i hae only been "back in the game" for a short time now..i usualy only do a coupld of basic tri movements..i was curious what ones yall do on a regular basis that you think give good results.

  • #2
    I like to do the close grip press with an ez curl bar and then follow that up with overhead extensions with a dumbbell. I do the extensions one arm at a time and I really feel that they hit the outer head of the triceps. The close grip press really works the inner head of the triceps. Everyone is different so what works for me may not work for you and vice versa.
    mike the ripper is a bitch

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    • #3
      I also like close grip flat press for building mass. Since skull crushers kill my elbows, close grip has been my mass staple. I also do cable extensions with a ez-grip bar. it seems to be easier on my wrists and I can contract the triceps to a greater degree. I have also recently implemented reverse grip cable extensions with a straight bar. For me these hit a 2 heads of the muscle. Dips are another great triceps exercise that I think is to often over looked for not only it's mass building ability, but also shape. To work more triceps in a dip simply keep your body upright. For working chest with dips lean into the dip. I prefer the body weight (plus some if you can handle it) over machines for dips. For me I feel that I get a better contraction. One thing to remember is that the triceps is 2/3 bigger than the bicep. So it can handle a larger work load, and should to create a full arm.
      Assistant to the regional manager.
      Iron8 approved

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      • #4
        There are 2 that have given me the best results.

        1. Angle bar cable pressdowns. Good a good contraction on these and you're in the money.

        2. 2 Arm Overhead Bumbbell Extensions. Get a good weight and a good stretch on these and you're good to go!

        Matt

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        • #5
          Skullcrushers

          Overhead E-Z Bar extensions

          Bent-Forward Cable Extensions

          Pressdowns

          Triceps Dips Between Benches

          All good ones.
          Strictly Business

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          • #6
            among some of what yall said i just cant get away from the rope pull downs!! i love that one...but i am trying to build more mass right now so i will try some of the others

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            • #7
              Moves for mass:

              - Weighted (upright posture) dips or weighted bench dips
              - close grip bench press
              - overhead extensions
              - if you're comfortable doing it, skullcrushers (I use an EZ bar as I have bad wrists)
              - Triceps pressdowns with curved bar

              Basically what everyone else is saying.

              My bias is that you should focus on DIPS to build mass on this bodypart, making this your main move for that muscle group. But listen to Timski and the others... they have dozens of years of experience on me.
              Psychobilly legend.

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              • #8
                my favorite is actually dual-handed db skull crushers... youre not restricted to the shape of the barbell and can alter it many different ways to target different areas of the triceps

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                • #9
                  Originally posted by killinweights View Post
                  my favorite is actually dual-handed db skull crushers... youre not restricted to the shape of the barbell and can alter it many different ways to target different areas of the triceps
                  Love that one.

                  Triceps is the one area where I get pissed that I have to NOT do some exercises because it would be too much, lol.
                  Psychobilly legend.

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                  • #10
                    Have a look here at Dave and Mr G explain and demonstrate single arm

                    tricep extensions.These vids are cool for novices and also for the more

                    experienced trainer that might have fallen into bad form over the years.

                    http://forums.musculardevelopment.co...ead.php?t=8575
                    Muscular Development Forum Rules :.

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                    • #11
                      CGBP
                      Dips
                      Skullcrushers

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                      • #12
                        Originally posted by Patrick_Bateman View Post
                        CGBP
                        Dips
                        Skullcrushers
                        Exactly the routine I am doing (dips are weighted bench). Fantastic development.

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                        • #13
                          Try out the reverse grip bench press on a smith machine.

                          Set yourself up so the bar comes below your nipple. These are great for strength in the 3 range, and great for mass in the 5-8 range.

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                          • #14
                            alot of you ahve suggested skull crushers and dips..neither of which i can manage to do..the bars at my gym dont feel right when i try and do skull crushers and i cant do dips because they make something in my wrist and my right elbo pop and it becomes rather painful...i ahve used wraps for my elbos and wrists to trya nd mabey avoid that but it only happens with those two exercises..

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