THE BEST TRI EXCERSIZE I'VE EVER DONE!!!!!

[punch]

As I am a very big advocate of working out heavy, it came as a shock to me that this excersize blew my tris up so much. The movement I am reffering to is the ONE ARM PUSHDOWN w/ the stirrup handle. The way it is executed is to stand at a tri pushdown machine and grasp the stirrup handle. With your opposing arm reach over and hold the upper arm doing the movement as close to your body as possible. Just like a regular pushdown bring the handle to about nipple level and then pushdown squeezing hard at the bottom. Do this as your second or third tricep excersize so that the muscle is somewhat preexhausted. I could not believe how pumped my tris were after doing these. In fact in the 12 years I have been training this movement, at least for me will become a staple in my arm workouts. Here is my current tri program:

-Close grip bench sets(4) reps(10)(10)(8)(6)
-skull crushers sets (3) reps(10)(10)(8)
-one arm pushdowns sets(3) reps (12)(12)(12)
-Either Rope pushdowns or one arm behind the neck extensions (3) reps (10)(8)(8)

I increase weight on the 2nd and 3rd set and do a drop set on my last set of each excersize.
Also I do wieghted dips on chest day, so essentially I hit tris twice per week. LOL

[This message has been edited by punch (edited April 12, 2001).]

 

[Large & In Charge]

Excellent exercise, I've been doing that one for years. Another one that I like even better is taking that exercise and using an underhand grip. Whenever you use an underhand grip, watch your elbows! They natually go in and as a result you get a much better tri workout

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[Robboe]

The selection of exercise is up to you, but i seriously think you are over trainning your triceps. Unless of course you are using synthetic substances to enhance recovery.

If you are progressing each week (i.e. adding weight, increasing reps or getting bigger) then ignore what i say.

I, personally would get rid of the so called 'isolation' exercises for triceps and would stick with the raw 'meat builders' as it were. The close grips and skulls are what you wanna keep. I would also suggest lowering your sets to about 2-3 per exercise but that is up to you.

 

[punch]

To many this may seem like a lot for triceps. I have been training for sometime now and this amount of sets and reps have worked for me through the years without ever taking AS. My theory is that triceps are far bigger than biceps and triceps are involved in almost all pushing movements to a degree. Very similar to calves which also get used extensively, I believe that the tricep needs more aggressive stimulation than that of biceps. I can only speak for myself, but 2 sets would not fit the bill to work my tris out effectively. Thanks

 

[Robboe]

It is up to you, but i can tell you that tris and calves are completely different. Calves are made to take alot of 'punishment' in their white and red muscle cell ratio.

And just cause tri's are bigger than biceps doesn't mean you need to give them that many sets. I do 3 sets for bi's in total and 4 for triceps. I challenge you to drop your sets and you'll be amazed at the difference in growth.

 

[bignate73]

im a big fan of that exercise, i had strayed from it as well and just started it up again last week. niiice.

im with Robboe on lowering volume though too. Tris are considered a small muscle group that get plenty of blasting with shoulder work and chest. they should require very little direct work to respond.

 

[Robboe]

Originally posted by bignate73:

im with Robboe on lowering volume though too. Tris are considered a small muscle group that get plenty of blasting with shoulder work and chest. they should require very little direct work to respond.

Exactly. Like i said, if you're progressing and adding weight or reps each workout then keep doing it, but i'll bet you make better gains with reduced volume.

 

[GenetiKing]

The one-handed pushdowns kick ass! They're the only way I ever get a full, maximal contraction in my tri's. I do them both but prefer them underhanded. I wouldn't do tri's without them.

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