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Thread: Tricep Development

  1. #1
    Simply Devious Rastaman's Avatar
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    Tricep Development

    I need a hand here.

    My upper triceps are fairly well developed, but my lower tris (the few inches right above the elbow) have always seemed to lag behind by quite a bit. I usually do Skull Crushers for about three sets, and sometimes I do kickbacks or dumbbell extensions (dumbbell with both hands). Anyone have any suggestions on how I can get my lower tris to fill out?

    Current Tri Workout

    Skull Crushers.... 3-4 sets for 8-12 reps
    Kickbacks.... 2 sets for 10 reps
    Dumbbell Extensions.... 1 set for 10 reps


    I'm a long time reader of WBB, have been working out for about a year, and I just want to say that this board absolutely KICKS ASS over the other bodybuilding forums I've come across. People on this board are civil, informative, and usually very helpful. Thanks for any help.

  2. #2
    Senior Member
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    Bump the kickbacks. Try doing some close-grip bench or dips.

  3. #3
    Senior Member Accipiter's Avatar
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    I concur.

  4. #4
    Wannabebig Member
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    Try rope pressdowns with the knuckles on either hand pressed together throughout the movement.

  5. #5
    As I Am Paul Stagg's Avatar
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    Lower tris?
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
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  6. #6
    Milk Fan Sebi's Avatar
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    Just 2 questions:

    Have you ever seen an exercise for lower triceps?
    Have you ever seen an exercise for upper triceps?
    All weights in kilograms in my posts. 1 kg = 2,2 lbs

    My training log.
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  7. #7
    Professional Lurker Herc's Avatar
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    Here is my tricep problem

    my left front (long?, medial? whatever...the one in the front) tricep head is larger than my right front tricep head.

    Ya ever hear of a front head left / right tricep isolation movement?

    Anyone?...
    Last edited by Herc; 04-03-2002 at 09:15 AM.
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  8. #8
    Gaglione Strength Chris Rodgers's Avatar
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    Ditch the kickbacks.

    Choose from:
    close grips
    Dips
    skulls
    pressdowns

    stuff like that
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  9. #9
    Senior Member
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    heavy dips, db benching, skullcrushers, and pushdowns is wut u need to do

  10. #10
    Super Elite shredder's Avatar
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    try elbows out extensions
    age:22
    weight: 155?
    height: 5'9"

    -LONGER TERM GOALS-
    benchpress: 275x1
    military press: 160x1
    deadlift: 405x1

  11. #11
    Banned kaleido's Avatar
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    2 sets of skullcrushers followed by 2 sets of weighted dips, and call me in the morning.

  12. #12
    Senior Member The Calvinator's Avatar
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    i would try and do reverse pushdowns with one arm and slef spot and make sure you get a full extension (palms facing up and make sure your arm doesnt slightly point your pinky to the floor, more so your pointer finger) this usually gets'em deep and the end of a workout
    Don't just call me pessimist. Try and read between the lines. I can't imagine why you wouldn't Welcome any change, my friend. I wanna see it all come down. suck it down. flush it down.

  13. #13
    Senior Member
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    go heavy on ur db benching. trust me, the overall size of ur arms will increase

  14. #14
    Simply Devious Rastaman's Avatar
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    It appears that everyone agrees on the same excerices for the tris. Kickbacks are out and dips and pushdowns are in. I wonder why everyone seems to hate kickbacks so much? Anyways, I'd like to thank everyone for the advice, my tri development has always been frustrating (maybe genetic?) and always lags behind the development of my other bodyparts.

    I'm 5'7, 160 lbs, and these are my lifts for my upperbody exercises (full set weight, not max)

    Barbell Curl - 90 lbs for reps
    Dumbbell Press - 75s lbs for reps
    Military Press (bar) - 125 lbs for reps
    Skullcrushers - 55 lbs for reps


    I've been working out for one year and have put on about 20lbs of muscle in that time. All my listed lifts have increased dramatically from where I started (most have doubled) except for the skullcrushers. For some reason, my Tris are stubborn as hell when it comes to progress (they do look bulky farther up on my arm though, if that makes any sense). I feel like my skullcrushers should at least equal my barbell curl for weight?!

    I'll have my pics up soon, I hope, in order to get some constructive criticism on my symmetry.

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