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Thread: Good exercise to build triceps near elbow?

  1. #1
    Wannabebig Member
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    Good exercise to build triceps near elbow?

    Just looking for some ideas on how to gain more size in my triceps at the bottom where they connect to my elbow.

    Thanks

  2. #2
    Go Heels! MixmasterNash's Avatar
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    Get bigger triceps.

    Blame your parents for the genetically determined shape of your muscles.

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  3. #3
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    just do the full rom for all your tricep exercises. it'll catch up
    delete this account

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    Senior Member IdaMAN's Avatar
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    Ya, you can't target a specific part of one whole muscle. Like Nash said, it is genetics.
    Last edited by IdaMAN; 08-12-2005 at 12:22 PM.
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  5. #5
    eater of food dw06wu's Avatar
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    Incline skullcrushers give me the best stretch out of any of the tricep exercises. It might help a little if you usually use the cable pd and don't stretch them as much. What nash said.
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    Senior Member Sensei's Avatar
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    From Pavel Tsatsouline's "Power to the People!":
    An obscure study done in the early sixties discovered that although the triceps is a 'three-headed' muscle, its medial head performs the brunt of the work. The other two heads, the long and the lateral, kick in only when the resistance is very high.... [they]will remain forever flat and saggy if you keep lifting Ken and Barbie weights!"
    I don't know how valid the study was, but my triceps have really grown a lot since I've started doing heavy bench and pushdowns w. bands.

    Other exercises I like are DB Extensions (basically skull crushers w. DBs bringing the weight down to the shoulders) and Elbows Out DB Extensions (DBs start on chest w. elbows pointing out, press the DBs up and together at top). Here's a another description of elbows-out-extensions w. pics: http://www.weightliftingdiscussion.com/tatetri.html

  7. #7
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    elbow out incline db ext.

  8. #8
    eek... it's lil' Fixation! fixationdarknes's Avatar
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    I like heavy dips and close-grip bench.
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  9. #9
    Senior Member DNL's Avatar
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    Quote Originally Posted by big calvin
    elbow out incline db ext.
    Would you care to elaborate a little bit more as to why that would help?

  10. #10
    Senior Member Sensei's Avatar
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    Quote Originally Posted by DNL
    Would you care to elaborate a little bit more as to why that would help?
    It's a good exercise. Try it.

  11. #11
    Grasshoppa
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    Quote Originally Posted by Sensei
    From Pavel Tsatsouline's "Power to the People!":


    I don't know how valid the study was, but my triceps have really grown a lot since I've started doing heavy bench and pushdowns w. bands.

    Other exercises I like are DB Extensions (basically skull crushers w. DBs bringing the weight down to the shoulders) and Elbows Out DB Extensions (DBs start on chest w. elbows pointing out, press the DBs up and together at top). Here's a another description of elbows-out-extensions w. pics: http://www.weightliftingdiscussion.com/tatetri.html
    From what I'm reading, it just says lift heavy and it will grow. How is that any different from what we're all saying?
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  12. #12
    Senior Member bigpoppapump979's Avatar
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    there are 3 heads to the muscle you should be able to isolate or at least target them with different movements. i could be wrong
    Last edited by bigpoppapump979; 08-14-2005 at 09:37 AM.

  13. #13
    BIG BOI
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    Quote Originally Posted by Sensei
    It's a good exercise. Try it.

  14. #14
    Senior Member Sensei's Avatar
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    Quote Originally Posted by Shao-LiN
    From what I'm reading, it just says lift heavy and it will grow. How is that any different from what we're all saying?
    Relax big guy... Everyone was giving him specific exercises and there was no mention of training load/intensity. For all we know, he might be pumping away with the right exercises and just not hitting them hard enough.

    I guess I could have just said "Train your triceps HEAVY!" but I thought Pavel was more convincing...

  15. #15
    Senior Member malkore's Avatar
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    skullcrushers and close grip bench are the meat and potatoes of my triceps routine. I'll rotate skull's with overhead extensions behind the head, just to hit em differently. sometimes I'll add in some heavy pressdowns as my final move. it seems to build up a good pump.

    I wouldn't waste time with kickbacks, unless you're trying to get more definition for a BB competition. for strength, kickbacks are just inferior.

  16. #16
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    Quote Originally Posted by malkore
    skullcrushers and close grip bench are the meat and potatoes of my triceps routine. I'll rotate skull's with overhead extensions behind the head, just to hit em differently. sometimes I'll add in some heavy pressdowns as my final move. it seems to build up a good pump.

    I wouldn't waste time with kickbacks, unless you're trying to get more definition for a BB competition. for strength, kickbacks are just inferior.
    How do kickbacks give more definition than othe exercises?

    Here's a hint, it's a trick question.

  17. #17
    Senior Member djreef's Avatar
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    I get a hella burn in my tris, esp the interior head doing straight arm pushdowns on the tricep machine (imagine doing lat pullovers, only you're standing up straight). I get a nasty burn in the top of my lat, as well. Nothing else I do burns like this from any other excercise. It's one of those burns that makes me jump around flapping my arms like an alkaseltzered seagull.

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  18. #18
    Senior Member malkore's Avatar
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    CarlP - my point was that kickbacks aren't really a good mass builder...if you're gonna do them, you'll be doing high reps with light weight. for me, that always brings out more definition than low reps/high weight.

  19. #19
    Just watch me ... Built's Avatar
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    Quote Originally Posted by malkore
    CarlP - my point was that kickbacks aren't really a good mass builder...if you're gonna do them, you'll be doing high reps with light weight. for me, that always brings out more definition than low reps/high weight.
    I've never found high reps brought out anything but boredom.

    How high are we talking here for the reps, malkore?

  20. #20
    Go Heels! MixmasterNash's Avatar
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    Quote Originally Posted by malkore
    CarlP - my point was that kickbacks aren't really a good mass builder...if you're gonna do them, you'll be doing high reps with light weight. for me, that always brings out more definition than low reps/high weight.
    Here's a hint: certain exercises don't bring out definition.

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  21. #21
    Where's all the 45s ?!?! Wierz's Avatar
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    Any bets on when Drew comes in here and tells him to squat?


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  22. #22
    Senior Member malkore's Avatar
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    No clue, I don't bother with kickbacks ever. In terms of 'high reps', somewhere around 14-16reps with a weight that puts you at or near failure on the final rep.

    (I'm starting to remember why I don't come to this forum much. Too much testosterone making people act rude for no good reason.)

  23. #23
    Senior Member getfit's Avatar
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    and do you think doing 14-16 reps is a good mass builder?
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  24. #24
    Just watch me ... Built's Avatar
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    Quote Originally Posted by malkore
    No clue, I don't bother with kickbacks ever. In terms of 'high reps', somewhere around 14-16reps with a weight that puts you at or near failure on the final rep.

    (I'm starting to remember why I don't come to this forum much. Too much testosterone making people act rude for no good reason.)
    Cool! Maybe I have too much testosterone, too!

    <sits back and waits for the humungous muscles to burst forth>

    Dammit, didn't work!

    So how is it that 14-16 rep-ranges do this, malcore?

  25. #25
    Still Plugging Away -TIM-'s Avatar
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    Quote Originally Posted by Built
    I've never found high reps brought out anything but boredom.
    Preach it sister

    I used to do medium-high reps on the big three. Now I do 8 sets of 4 reps with increased weight. I hit the same amount of reps for the exercise, but move more weight. I love it.

    But I too would like to know how 14-16 reps is going to give you better definition.
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