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

 

[st8k_lover]

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


Im sure Debaser was being sarcastic. Please tell me you were being sarcastic ?

 

[Sebass67]

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.

Unless your arms are big enough to look like they aren;t long anymore....

Maybe?

 

[gymtime]

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


Im sure Debaser was being sarcastic. Please tell me you were being sarcastic ?

LOL...could be. I hate it when sarcasm flies right over my head.

 

[Debaser]

Yeah, it was sarcasm...come on guys

 

[st8k_lover]

Thats cool Debaser, I was 99% sure you were kidding but you never know.....You have restored my faith in sensibility

 

[gymtime]

Yeah, it was sarcasm...come on guys

Sorry man. I hereby redirect my last retort to ttlpkg.

 

[BobbyJenious]

Thanks for all the posts bros. I think im am going to just blast out the heavy close grips for 6-8 weeks or so and see how things go. Anyone have thoughts on decline close grips??

Thanks, BJenious

 

[gymtime]

Thanks for all the posts bros. I think im am going to just blast out the heavy close grips for 6-8 weeks or so and see how things go. Anyone have thoughts on decline close grips??

Thanks, BJenious

I think those tend to incorporate more chest and shoulder work. I'd stick with flat.

 

[guldukat]

Thanks for all the posts bros. I think im am going to just blast out the heavy close grips for 6-8 weeks or so and see how things go. Anyone have thoughts on decline close grips??

Thanks, BJenious

Not so fast BJ

I don't think you can go wrong with the CGBP, but you mentioned that you've been doing these (and dips) for awhile, right?

Doing the same thing, just heavier, might be the solution, but it depends on how hard you're training already. How many sets do you knock out in a typical triceps workout? What do you group it with, and do you train to failure on many, if any, of your sets?

If you're training to failure on a top set or two of roughly three exercises total, and you're not doing more than 10 reps/set, I don't think prioritizing close-grips will necessarily be the answer.
You're probably already training hard enough, if that's the case...could it be that you're overtraining?

Maybe you're like me in that, after a certain period, you simply don't gain a whole lot from straight sets for certain bodyparts.
My triceps respond pretty well to straight sets, but by far the most effective triceps workout I've done is something like this:

cable pushdowns, anywhere from 6 to 20 reps to total failure plus two forced reps (and near maximum negatives on those...fight it all the way, with your training partner pushing down on the stack if need be), then RUN to the parallel dip. After you hit failure, do negative reps. You probably won't be able to get many!

Another favorite is a tri-set, though I keep the weights heavier overall. First, start out with pushdowns, 5-6 reps; run to do overhead extensions (BB, DB, machine--whatever); THEN, do your dips.

I prefer the superset, myself, and it always delivers. High-rep, strict pushdowns followed up with dips (or semi-close grip bench presses, though I haven't tried that) absolutely MURDER the triceps. And that might be what you need: an altogether harder stimulus.

I'll do one superset like that in one workout, and two in the next. It leaves my triceps so shot that I couldn't do a whole lot more, though a lot of times I would like to.

Shoot, if you want, do a really heavy set of close-grips, rest for awhile, THEN do the superset. Only thing is, I wouldn't do that workout more than once a week.

Try doing a little less overall work, though, whatever you do. You're doing CGBP, dips, and overheads (as in military presses or overhead triceps presses?)--that's potentially three really heavy exercises/wkout. I'd do maybe two heavies in one session, tops.
Remember, a dip and a close-grip bench press are each like deadlifts or squats for the triceps. And few people squat and dead in the same workout

 

[leancuisine]

when i first started to train, my tricepts were unproportionally smaller to the rest of my body. what worked really well is dedicating a whole workout to them. i did every imaginable tricep exercise in one workout. boy was there pain the next day

 

[gonelifting]

A little OT but it may help. Of course I don`t know ANYTHING about you but you say you have long arms. I`m 6ft 3 and HAD longer arms than I do now. Because after starting to deadlift my traps started growing,my upper back got stronger and tighter and my POSTURE sort of improved and I did`nt have that gorilla look. (hunched over with my arms by my knees)
You may be doing them (deadlifts) already but if not they may help the "appearance" of long arms look shorter.

 

[BobbyJenious]

I work triceps on immediatly after chest usually doing 3 sets of overhead presses or dips 3 sets 8-12 reps supersetting with 10-15 cable press downs. If I do close grips I do 3 working sets 8 reps to failure. Definatly training my ass off but don't think im over training. Im in the middle of my first cycle right now and my tri are actually starting to look a little more developed. Im thinking about focusing on the close grips with lower reps, hopefully this will give me some overall mass.

Thanks for the responses, BJenious