Tricep Development need help

[BobbyJenious]

I am 6'1" and have really really long arms, almost down to my knees. I have a hard time building overall tricep mass. I try to stick to close grips. dips, and over head presses but still not getting the results I want. Im 200lbs. 7%bf pretty muscular but tris are a bit of a week point. Anyone here have suggestions for some solid tricep workouts?? Supersets?? Something new to stimulate tri development??

THANKS, BJenious

 

[michaelcoutts]

i have pretty long arms as well and i have been doing really heavy close grip bench presses for my triceps and they are going along nicely.

I would use almost just as much weight for close grips as i would for normal bench press so make sure that u use maximal weight to really get those tris going.

 

[TxRugby_8]

Try the 5x5 method for close grip and stay with it for 8-10 weeks without missing 1 workout and keeping full intensity/focus on getting them bigger.

 

[Fatty4You]

Make sure you prioritize your tris. Maybe do them first in your workout.

-Fatty

 

[Longhorn85]

Tricep kickbacks with dumbells work well for me. I am about the same size you are.

 

[gymtime]

If close grips and dips are not working for you, you might just have to get used to this genetic limitation. There's nothing that will add mass to your tris like those two excercises. Any isolation excercise would not be of any help, IMO.

Long arms on taller guys are typically not a recipe for large triceps. I've seen very few guys like that who had them, none of whom were not on gear.

The only thing I can suggest to you is to add weight to your close grips and dips, keep the reps fairly low.

 

[Debaser]

Yeah, those kickbacks will really blast your tris, much more so than a 300 lb close grip bench.

The only thing I would suggest is to add weight overall. 200 lbs at 7% is not bad at all for your height, but you could definitately add more mass to your entire frame. Your tris should come up with it.

 

[gymtime]

Yeah, those kickbacks will really blast your tris, much more so than a 300 lb close grip bench.

I disagree. Kickbacks are the most awkward and ineffective of the tricep isolation excercises. They are rarely done correctly and are very easy to cheat on. There are not even in the league of a close-grip bench.

 

[TxRugby_8]

I disagree. Kickbacks are the most awkward and ineffective of the tricep isolation excercises. They are rarely done correctly and are very easy to cheat on. There are not even in the league of a close-grip bench.

i couldn't agree with you more. That's like saying pec dec is a better chest developer then pressing.

 

[Jabs]

I have long arms too. What worked for me is switching from low reps to high reps every other work out. Pushing blood into the muscles helped them grow and it helped me to isolate the muscle. Sometimes I'll even do pre-exhausting exercises before I hit close grips.

jabs