My triceps suck balls

[the.gladiator1987]

SO I got a good build, 5'9" 190lbs 10% BF. But my tris never grow! I can:

bench 315x4
cgbp 225 for reps
weighted dips - bw + 160lbs x 6
Behind the neck military press - 195x5

But my tris lack in size compared to everything else. I am an intermediate lifter, 21 y/o, but ive always hated machines and figured my tris would grow from heavy bench and dips. Well, they havent. So should I isolate them? I need a routine that focuses on strength with ome size to triceps, not biceps. Thanks guys

 

[the.gladiator1987]

late night bump

 

[kx250rider]

For me, cable pushdowns (on high pulley machine) work well. I also like db skull crushers, but somehow the pushdowns do best. I don't have great tri's, but they're OK for where I stand otherwise. I don't think heavy benching alone will target them enough.

Charles

 

[the_alcatraz]

Triceps Pressdowns (heavy)
Skull crushers
Narrow grip bench press
Reverse one hand triceps pressdowns

This will make your triceps grow....all this shit about bench heavy, deadlift heavy and dquat heavy and your arms will grow just doesnt work for everyone...I have huge arms and I have to isolate them to get them to be that big.

 

[ExtraMile]

One exercise I have done on and off in the past has been seated overhead dumbell extensions, with both hands gripping the inside of one dumbell. Works pretty well and you can get up to some heavy weight. Maybe worth a try but I cant say Im an expert because my arms have always been quite small...

 

[musclemom]

One exercise I have done on and off in the past has been seated overhead dumbell extensions, with both hands gripping the inside of one dumbell. Works pretty well and you can get up to some heavy weight. Maybe worth a try but I cant say Im an expert because my arms have always been quite small...

You know, I did that exercise for years and years, and I kept having problems with an upper rib, my chiropractor was constantly having to put it back. I realized that there is simply no way to lift the weight in a symmetrical manner (or, for that matter, a truly safe manner, it has potential to be a dangerous exercise if you think about it). I gave up on it. I started doing a reversed grip bench press and so far I'm liking it and no more rib problems.

I like barbell skull crushers and also really like triceps kickbacks but Needto said he could not, in good conscience as a man, recommend anything called a kickback to anyone but I am telling you, it gets you focused on the triceps very nicely and has the added bonus of NOT having anything over your head if you dump the weight.

 

[ramnares]

You should definitely look into training tricep independently. I usually do reverse grip bench presses, lying barbell tricep extensions, cable pull downs, and weighted dips for triceps. Remember leaning forward (slightly) with chin tucked is for chest while a more upright dip is used for triceps.

 

[ExtraMile]

You know, I did that exercise for years and years, and I kept having problems with an upper rib, my chiropractor was constantly having to put it back. I realized that there is simply no way to lift the weight in a symmetrical manner (or, for that matter, a truly safe manner, it has potential to be a dangerous exercise if you think about it).

Maybe its because I havnt really gotten up to heavy weight when comparing to adults, but right now if I do them even for low reps I can kick the dumbell from my thigh straight up onto my shoulder, I kick it back and flip the dumbell round in the air, its kind of hard to explain but once you have it on a shoulder its pretty easy to press over head. But yeah unless you have a stand I can see it being awkward when you get to real heavy dumbells.

Iv seen videos of people use 120lbs for 20 reps on that exercise and no problem so I guess its just differant for everyone...

Needto said he could not, in good conscience as a man, recommend anything called a kickback to anyone

lol +1 good post needto

rolling tricep extensions are another exercise Iv done on and off in the past, SouthernLord showed me them, Iv never used a barbell but Iv done them with dumbells before, Iv done them on a variety of angles on the decline bench and Iv also done them lying on the floor letting the dumbells rest down on the floor and pausing them there on each rep, pretty fun stuff.

 

[ghettostudmuffin]

Your muscle attachment points for the tricep and/or fiber ratio might not be the greatest.

I would guess based off your photo and what you said about your cgbp that your tricep strength is lacking in comparison to your chest and shoulder strength.

I would personally focus on fairly heavy, high rep cgbp around 12-15 reps and then as other's have suggested cable pushdowns heavy in the 6-10 range.

I prefer to keep it KISS in lifting and if the benching and pressing isn't enough I still think you are better off using the big boy tricep building exercises rather than kickbacks or skullcrushers.

 

[musclemom]

Maybe its because I havnt really gotten up to heavy weight when comparing to adults, but right now if I do them even for low reps I can kick the dumbell from my thigh straight up onto my shoulder, I kick it back and flip the dumbell round in the air, its kind of hard to explain but once you have it on a shoulder its pretty easy to press over head. But yeah unless you have a stand I can see it being awkward when you get to real heavy dumbells.

Iv seen videos of people use 120lbs for 20 reps on that exercise and no problem so I guess its just differant for everyone...

Well, I make no secret of the fact I have a lot of problems with my spine and joints so it's very easy for me to get things out of whack. I've never really worked outrageously heavy with the DB over my head. From my perspective one of the downsides to the exercise is that you're working a weight with two arms but at one point you're handling the majority of the weight, nearly over your head, with one arm.

 

[SouthernLord]

Volume brother. I know your a strength guy who loves the low volume heavy work. Maybe try to smash your tris with a lot of sets using a higher rep range.

 

[the.gladiator1987]

SL You are right. I also like what ghetto said about doing the big boy exercises but doing more volume and higher reps. Also when I do dips i lean forward, I will lean back for now.

 

[JDid23]

SL You are right. I also like what ghetto said about doing the big boy exercises but doing more volume and higher reps. Also when I do dips i lean forward, I will lean back for now.

definitely a good idea with dips. You'll feel the difference instantly

 

[musclemom]

Your muscle attachment points for the tricep and/or fiber ratio might not be the greatest.

I would guess based off your photo and what you said about your cgbp that your tricep strength is lacking in comparison to your chest and shoulder strength.

I would personally focus on fairly heavy, high rep cgbp around 12-15 reps and then as other's have suggested cable pushdowns heavy in the 6-10 range.

I prefer to keep it KISS in lifting and if the benching and pressing isn't enough I still think you are better off using the big boy tricep building exercises rather than kickbacks or skullcrushers.

I can take a hint, boys. MuscleMom will keep her opinions to herself from now on.

(I'd actually do cable pushdowns if I had the equipment, I work out from home and none of my machines have the right ergonomics).

 

[burnthiscorpse]

biggest thing...press downs. Shoulder width grip or a little less with a straight bar. Also try taking the camber curl bar and load it up and do CGBP to the bottom of the sternum. Also try your straight BB CGBP with a reverse grip. Try CGBP on decline too.
Bench dips too with plates on your lap.

Set up your split so you have enough rest between tri and chest but have a seperate tri day. Just go and demolish them by themselves.

 

[ramnares]

Definitely agree with burnthiscorpse, weighted bench dips, slow and deep but high rep, are downright murderous on triceps!

 

[zedhed]

Per the master blaster Vince Gironda, you need to keep your head up and back and your bod upright to hit tris on dips.
If you are tucking your chin into your chest then most likle your bod is leaning forward and you are working your chest.
Just an FYI guyz
BTW Muscle Mom you always welcome to comment anywhere you like, always weldome and always appreciated babe:

 

[C.K.]

Dips, skull crushers & cable press downs in that order...

 

[ExtraMile]

Charles Poliquin rates these as his top 5 tricep exercises:

1. Parallel dips

2. Close-grip bench presses

3. Decline close-grip bench presses

4. Seated EZ-bar French presses

5. Decline dumbbell triceps extensions

just throwin it out there

 

[the.gladiator1987]

OK so I am having trouble coming up with a routine for strength but then with 1 day for just triceps. Can Anybody help me out? It can be 3 4 or 5 day a week routine

 

[ExtraMile]

after your heavy press day just do 1-3 exercises for tri's with high volume


no need for a whole workout just for tri's imo

 

[ceo]

First of all, I think you should get to 220 lbs. (at your height) before you start worrying about your "weak" or "small" bodyparts.

Having said that, I know you won't listen or care about my opinion. Try to switch some things up if you're not progressing. You want to find productive exercises that allow for some major (poundage) progressions over time. Try PJR Pullovers (or some cambered bar modified version), Reverse Grip Bench Press (I use the smith machine for these and CGBP), and your dips - maybe add some weight and do a widowmaker too.

Don't kill yourself.

 

[musclemom]

First of all, I think you should get to 220 lbs. (at your height) before you start worrying about your "weak" or "small" bodyparts.

Having said that, I know you won't listen or care about my opinion. Try to switch some things up if you're not progressing. You want to find productive exercises that allow for some major (poundage) progressions over time. Try PJR Pullovers (or some cambered bar modified version), Reverse Grip Bench Press (I use the smith machine for these and CGBP), and your dips - maybe add some weight and do a widowmaker too.

Don't kill yourself.

MM loves her some Ceo

 

[skinsfan]

From your avatar you look like your built similar to me, It appears your shoulders bear a lot of your strength.

I don't know if this is just a genetic thing, but my rear delts seem to take a big load when I'm pressing and they are overly developed. It seems like they take some of the load off my triceps when I'm pressing. Maybe that has something to do with it?