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Thread: triceps

  1. #1
    Bored Teenager DelveyBoy's Avatar
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    triceps

    i am currently doing

    reverse bench press
    close grip bench press
    kickbacks

    each one im doin 2 sets of no more than 8 reps

    For some reason my tris arent growin.can any body help me?
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  2. #2
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    I dislike kickbacks. I'd replace them with skullcrushers.
    H

  3. #3
    Proud Father Maki Riddington's Avatar
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    More info.
    Are they a weak area for you?
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    So I find this law at work: When I want to do good, evil is right there with me. For in my inner being I delight in God's law; but I see another law at work in the members of my body, waging war against the law of my mind and making me a prisoner of the law of sin at work within my members. What a wretched man I am! Who will rescue me from this body of death? Thanks be to God--through Jesus Christ our Lord!"
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  4. #4
    As I Am Paul Stagg's Avatar
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    is the rest of you growing?
    Squats work better than supplements.
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  5. #5
    Bored Teenager DelveyBoy's Avatar
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    they are a weak area and most of my body is growing
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    Im always pissed off and have occasional peaceful spells - By MrWebb78
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  6. #6
    Bored Teenager DelveyBoy's Avatar
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    i used to do skull crushers, but i cannot do them in correct form
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    Im always pissed off and have occasional peaceful spells - By MrWebb78
    Nothing says masculin like a dump on the floor - by Intensity

  7. #7
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    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).
    H

  8. #8
    Bored Teenager DelveyBoy's Avatar
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    Thats confusing>Please put in english
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  9. #9
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    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.
    H

  10. #10
    Joey54's crazy partner DumbbellTosser's Avatar
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    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:

    Closegrip Bench
    Skullcrushers
    Dumbbell Tricep Extensions
    It's like I'm a juicer... but I'm not.

  11. #11
    Bored Teenager DelveyBoy's Avatar
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    what about these

    would this be a good tricep excercise
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  12. #12
    Bored Teenager DelveyBoy's Avatar
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    then

    it carries on into this
    Attached Images Attached Images
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    Im always pissed off and have occasional peaceful spells - By MrWebb78
    Nothing says masculin like a dump on the floor - by Intensity

  13. #13
    Senior Member InferiorDesign's Avatar
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    use pulleys, and do things like pushdowns, there underrated, and not one pro doesnt do some tricep thing on pulleys

  14. #14
    Bored Teenager DelveyBoy's Avatar
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    i dont have access to pulleys
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    Im always pissed off and have occasional peaceful spells - By MrWebb78
    Nothing says masculin like a dump on the floor - by Intensity

  15. #15
    HomeYield WillKuenzel's Avatar
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    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 02:51 PM.
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  16. #16
    Gaglione Strength Chris Rodgers's Avatar
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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.
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  17. #17
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    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.

  18. #18
    100% Pent Up Anger
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    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
    "You see clouds to the West, immediately you say, 'It is going to rain.' and it does. And when the South wind blows, you say, 'It is going to be hot.' Hypocrites! You know how to interpret the appearance of the earth and the sky. How is it that you don't know how to interpret this present time? Why don't you decide for yourselves what is right?" ~ Jesus speaking in Luke 12:54-57

  19. #19
    Senior Member The Calvinator's Avatar
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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.

  20. #20
    Lord Kel Masters Sayiajin Prince's Avatar
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    use a closer grip on benching (and any BB presses) while ur at it
    it will help ya
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    other: dips 3 and a quarter plates for 4 reps

  21. #21
    Bored Teenager DelveyBoy's Avatar
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    like i said above, i dont have access to any pulley so cant do things like pulldowns or pushdowns
    Started Lifting Again!
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    Im always pissed off and have occasional peaceful spells - By MrWebb78
    Nothing says masculin like a dump on the floor - by Intensity

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