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stronger triceps?

I

ironpipes47

New member
i want some exercies to kill the shit out of my triceps, i want them to get stronger than they are im tried of doing skull crushers. any help would be apreciated
 
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Elbows Out Extensions: This is one of the best movements for the lower part of the triceps. If you ever get a chance to see a great bencher, look at the mass around the lower upper arm, right above the elbow. This is where the big benches come from, not the upper part of the tricep.

The elbows out extension is designed to bring this area up to par. To perform the movement, press the dumbbells to the starting position above your chest. You want to keep the butts of the bells together as you lower them to your chest, keeping the elbows out. Pause on your chest for a second then press and extend the bells back to the starting position making sure to keep the butts together. This movement can be performed on a flat bench or incline.

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JM Press:This exercise is like a close grip bench press mixed with a triceps extension. Start the exercise the same way you would a close grip bench press except make sure the bar is set in a direct line above the upper pecs. If you were to run a plum line from the bar down to the upper pecs, this would be the path the bar is going to follow. Lower the bar down this line until you reach about halfway down. At this point let the bar roll back about one inch, then press the bar back up.
 
you could also do some kick-backs.....make sure you lock your elbows out when you do them. This will work more on the back side of your tri's. Another good thing to do is dips. You've probably done them before but try something different with them. I've always done 1 set, count to 30 (about thirty seconds) and then do another. Keep doing this untill failure, that should give you second thoughts about asking this question again....hehehe
 
A powerlifter doing kickback -- you have to be joking. We would laugh you right out of my garage if you mentioned kickbacks:) I shouldn't laugh, I swear to god that dumbell lunges work my dl lockout. However, I don't look anything liek denise austin.
 
1-dawg said:

I swear to god that dumbell lunges work my dl lockout.
Click to expand...

I think I would keep that one a "secret"...LOL!!

Much respect to a fellow garage warrior!!
 
I see you are in Florida -- me too. Where are you at?? I'm always looking for someone to coemotu to the garage and help me piss off my neighbors with loud music, screaming, dl's hitting the floor etc etc. MY neighbor gets pissed everytime I dl. Oh well, he's young andI can kick his ass so he'll get over it.
 
1-dawg said:
A powerlifter doing kickback -- you have to be joking. We would laugh you right out of my garage if you mentioned kickbacks:) I shouldn't laugh, I swear to god that dumbell lunges work my dl lockout. However, I don't look anything liek denise austin.
Click to expand...

I don't know if you read his post or anything, but he never said anything about him being a powerlifter.....be asked for some different techniques to get his tri's stronger.
 
I realize that but since it is a powerlifting board....

Also, I was just poking alittle fun -- if kickbacks work for you then by all means do them, hell I look funny as hell doing db lunges. I feel they help my dl even if I look like a little aerobics bunny doing them.
 
dude i play football, i aint looking for definition that much. im looking for size and strength, but during the off season looking ripped helps too! lol
 
If you're looking to "kill" your tri's do like I said earleir. Dips untill failure at thirty second intervals. Do about 5 sets at the end of your workout. That should do you!!!
 
Heavy close grip bench helped my tricep strength a lot. Close grip for me is index finger just next to the smooth part of the bar.

Great post Hannibal. I haven't seen that dumbell movement FYI my training partner worked up on the JM presses and it boosted his bench...he did 405x2 close grip last week, and I think his previous best was 390x1.
 
fuck the god-damn kickbacks. heavy JM's, closegrip, Incline frenchpress, (i recently started doing these and they really kick the shit out of my tri's go for 5-6 sets of 6-8 reps. on your light/speed bench day shoot for 50-60 light/medium reps for the tri's
 
Never tried the Elbows-Out Extensions before but they look very effective - I may have just found my kickback replacement. Feel the burn....ooooo....burn-baby-burn.....Now one more time ladies let's aerobosize......:fro:
 
weighted dips for 4 to 6 reps close grip bench 4 t0 6 reps and decline bench skull crushers worked real good for me
 
i read this post 4 weeks ago....... heres what happened

i changed my program to this..

after bench:

2 set of 4 - jm close grip bench presses

2 set of 4 - elbow out ext on the incline

1 set of seated dips.....3 45lb plates in my lap pulled off one at a time untill failure.

2 sets of 4 - elbow out ext on the incline

1 set of 4 - db tricep press

the results:.............

A HALF A FREAKIN INCH IN 4 WEEKS!!!!!!!!! I COULNT BELIVE IT....!!!!!!!!!

SHIRTS ARE TIGHTER PEOPLE NOTICE .......... OH YEAH

THIS IS POWERLIFTING...... MY SHOULDER PRESS HAS SHOT UP 50 LBS(INCREDIBLE)........ AND MY BENCH HAS SHOT UP 40 LBS(ALMOST IMPOSSIBLE)

BUT IT HAPPENED AND IM PROOF...... THANKS HANNIBAL

I AM YOUR PROTEGE MASTER!!!

THANKS MAN!!!!
 
Exodus said:

BUT IT HAPPENED AND IM PROOF...... THANKS HANNIBAL

I AM YOUR PROTEGE MASTER!!!

THANKS MAN!!!!
Click to expand...

"Do not lead, I shall not follow. DO not follow, I shall not lead. Just walk beside me and call me friend."

We all have the same goals man. Glad I could help ya get closer to yours. Someone had to show me the way...besides the best way to learn something is to teach someone else.

Strength and Honor
 
Just do a lot of heavy presses. I hardly ever work triceps directly, but when I do, I do close-grip benches, reverse-grip benches, or weighted dips. I would say that this works very nicely judging by my huge ass arms. God i love my arms!!!
 
Hannibal I'm going to have to try those elbow out extensions, looks like they really hit the triceps.
 
I tried those elbows out extensions you guys were talking about and they trashed my middle/upper area of the long head of the triceps. In the posts above you guys seemed to be saying these were designed to hit the lower part of the long head. Do you think that I am doing something wrong in the execution of the exercise or something?
 
Did you keep the db's together the whole time?

or maybe you didnt flare the elbows out enough?

try both and see what happens?
 
Are tricep extentions on the cable machine effective? I usually do those and skullcrushers for my triceps. Any opinions of tricep extentions?
 
Elbows out extensions

Hannibal...do you rest the dumbells on your chest at the bottom or not? Those would kill my elbows omg!
 
Sup guys. I tried these last week and oh my GOD!!! My tris havent been that sore for a long time. Im gonna try these for a few weeks and see what progress I make. Thanks.
-tiger
 
quote:
--------------------------------------------------------------------------------
Originally posted by brianharper94

I hardly ever work triceps directly

--------------------------------------------------------------------------------



ARE YOU A POWERLIFTER...just curious??!

--------------------------------------------------------------------------------

No I'm not a powerlifter, but I have a nice pair of 22.25" arms with great looking triceps. I did some weighted dips the other day, just for kicks, with an 80lb db along with my 301 lbs. I got 53 reps, not bad ehh? My tri's grow better just from assistance work, but I'll fool around with some extensions or something like that every now and then.
 
welsh..... your a little behind on that comment..... but thats ok

we still love ya
 
One of the best triceps exercises is weighted parallel bar dips. Any decent powerlifter/bodybuilder should be dipping with at least 1/2 of their body weight. The dip should be performed with the elbows in to the side, torso as upright as possible and the chest should go just below the lifters' elbows at the bottom position. If you ensure that that elbows are in nice and tight, then you should be able to isolate the triceps very well. You will still hit the delts a little, but the chest will be out of the equation. Another very good exercise is a variation of the french press. Sit facing the opposite way on the Preacher Curl bench. Sit as upright as possible. Have a spotter hand you the easy curl bar. Start position is with the bar fully extended overhead. Lower the bar to the back of the head/neck (depends on one's flexibility). It doesn't matter whether the elbows are in tight or whether they 'flare out' as the bar is pressed overhead; the three heads of the tricep will still be worked as one gets a very good range of motion when the humerous is extended overhead. Many lifters complain of elbow pain when doing this exercise. DO NOT neglect forearm training. A lot of elbow pain is due to weak extensors/flexors.
 
Hannibal said:
158bench2.jpg


158bench3.jpg


Elbows Out Extensions: This is one of the best movements for the lower part of the triceps. If you ever get a chance to see a great bencher, look at the mass around the lower upper arm, right above the elbow. This is where the big benches come from, not the upper part of the tricep.

The elbows out extension is designed to bring this area up to par. To perform the movement, press the dumbbells to the starting position above your chest. You want to keep the butts of the bells together as you lower them to your chest, keeping the elbows out. Pause on your chest for a second then press and extend the bells back to the starting position making sure to keep the butts together. This movement can be performed on a flat bench or incline.

158bench5.jpg


158bench6.jpg


JM Press:This exercise is like a close grip bench press mixed with a triceps extension. Start the exercise the same way you would a close grip bench press except make sure the bar is set in a direct line above the upper pecs. If you were to run a plum line from the bar down to the upper pecs, this would be the path the bar is going to follow. Lower the bar down this line until you reach about halfway down. At this point let the bar roll back about one inch, then press the bar back up.
Click to expand...

Also, you can do a JM press to the throat. A little lighter weight but still the same result. Take the bar down to the regular lower peck area, roll it back to your throat (you can implement wha tyou use for "carpet pressin") at this point if needed, and press back up.

Awesome tri workout to follow whatever your doing, helps keep you warm an fuzzy inside :mix:
 
JM presses to the throat, flat tricep extensions, incline tri extensions, incline close grips, tri extensions with a band, blah blah blah!
 
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