i am currently doing
reverse bench press
close grip bench press
each one im doin 2 sets of no more than 8 reps
For some reason my tris arent growin.can any body help me?
I dislike kickbacks. I'd replace them with skullcrushers.
Are they a weak area for you?
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is the rest of you growing?
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they are a weak area and most of my body is growing
i used to do skull crushers, but i cannot do them in correct form
If they are a weak point you can move them up in the rotation on whatever day they come-up so your tri's get priority (unless your split is chest/triceps/etc. or shoulders/triceps/etc. as having them fail during large compound movements is not something I find appealing if it happens too early workset-wise).
Thats confusing>Please put in english
For instance, if your triceps/biceps day begins like this:
1. Barbell Curls 6, 8, 10
2. Reverse Babrbell Curls 8, 10
3. Close-grip Bench 8, 8
4. Skullcrushers 6, 8, 8
You rotate the order of the exercises so that triceps come up first:
1. Close-grip Bench 8, 8
2. Skullcrushers 6, 8, 8
3. Barbell Curls 6, 8, 10
4. Reverse Babrbell Curls 8, 10
This way you give emphasis and priority to triceps.
Regarding tricpes on days with compound pressing movements
Pressing movements like bench press, or military press involve triceps as a "helper muscle" (a muscle that assists another muscle to accomplish a movement). If you work tripceps first, you pre-exhaust them which I find works against being able to work the load for the primary target muscle => for example pectorals for bench press.
Yes make them priority.
And you don't really need to do reverse grip bench and closegrip bench together... and definately ditch the kickbacks (they don't do all that much).
I'd go with:
Dumbbell Tricep Extensions
It's like I'm a juicer... but I'm not.
would this be a good tricep excercise
it carries on into this
use pulleys, and do things like pushdowns, there underrated, and not one pro doesnt do some tricep thing on pulleys
i dont have access to pulleys
Dips. Dips. Weigthed dips. Skull crushers. One arm reverse grip push-downs (more of a pull-down because of how you place your hand). Best tricep exercises.
Last edited by WillKuenzel; 04-05-2002 at 03:51 PM.
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The guy in that pic is doing elbows out extensions with one dumbell at a time. You can do those on an incline or flat bench. I do 2 arms at the same time though.
Best Meet Lifts(Raw w/wraps):
@165- 435 SQ 270 BE 560 DL.....1255 total
@181- 470 SQ 285 BE 570 DL.....1320 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)
455(w/wraps) SQ 280 BE 545 DL
If they're a weak are, it's just genetics, and you'll probably not be able to do too much about it. I don't know if this would work, but you could try dropping triceps all together. I've done that for close to a month now, and I still can't tell if it's working or not. Good luck.
I had HORRIBLE triceps development! I now do a modified-for-bodybuilding Westside approach. My favorite triceps routine (I won't bore you with the rest of my program;
Monday= Skull Crushers (don't worry about "perfect form") warmup to 2-3 x 6-10
DB overhead Triceps extensions (I use a single dumbell and two hands) 2 x 8-12
Dips (bodyweight only) 2 x 1 rep shy of failure
Friday= Close grip press warmup to 3 x 4-8
Triceps pressdown 2 x 10-15
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this is key....
close grip bench: 3 sets, 6-8 reps, always go up in weight on the 3rd set and go til failure
weighted dips: same
v-bar pressdowns: same
one arm reverse pressdowns: same
headknockers (skullcrushers) are really good too, i cant do them ebcause i have tendonitis in one of my elbows
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.
use a closer grip on benching (and any BB presses) while ur at it
it will help ya
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height: 5'8'' (im lieing its probably 5'7'')
weight: 159-165 lbs (morning and day)
goals for end of the year 405/500/600 at 170-175(with the 8pack)
other: dips 3 and a quarter plates for 4 reps
like i said above, i dont have access to any pulley so cant do things like pulldowns or pushdowns