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genezapharmateuticals
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RESEARCHSARMSUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsRESEARCHSARMSUGFREAKeudomestic

What inner Tricep exercises to do?

breakneck

New member
The exercises I do that hit my triceps are:
bench (not done specifically for triceps but they get worked)
tricep push down machine
tricep kickbacks

My question is that the outer tricep is well defined but my inner tricep hardly 'shows' when I flex my tricep.

What suggestions / exercises can I do to get more of a horseshoe look to my triceps?
 
Kickbacks suck.

With that out of the way. Your tricep training should revolve around dips, close grip bench, and skull crushers.
 
Kickbacks suck.

With that out of the way. Your tricep training should revolve around dips, close grip bench, and skull crushers.

Those are great, but kickbacks are pretty good too. I would finish your tricep exercise with these because they are a great toning movement.
 
The Kickback is a flawed movement. Yes they do feel like something is going on but its deceiving. Because of the positioning you cannot:

1. add much weight without compromising form
2. implement a slow controlled negative (the only redeeming factor for when #1 comes into play)

Because of this i wouldn't recommend them even to a beginner. Its much better to start out with dips and focus on mass.

Remember, Toning = muscle mass + reduction in bf.

My 3 tricep movements are weighted dips, skull crushers, and reverse grip bench press.
 
i feel tricep pressdowns way more than kickbacks. but SL is right. dips, skullcrushers, and tricep pressdowns will help a lot.

i don't like to do close grip bench press every week. sometimes i'll throw in french presses also. you can also do a max out bench with your skullcrusher bar after you finish your set until you fail. that creates a huge pump.
 
i feel tricep pressdowns way more than kickbacks. but SL is right. dips, skullcrushers, and tricep pressdowns will help a lot.

i don't like to do close grip bench press every week. sometimes i'll throw in french presses also. you can also do a max out bench with your skullcrusher bar after you finish your set until you fail. that creates a huge pump.

I forgot about that one. With the skullcrusher bar do pullover/skullcrusher/benchpress over and over again until failure. Pump city!
 
The exercises I do that hit my triceps are:
bench (not done specifically for triceps but they get worked)
tricep push down machine
tricep kickbacks

My question is that the outer tricep is well defined but my inner tricep hardly 'shows' when I flex my tricep.

What suggestions / exercises can I do to get more of a horseshoe look to my triceps?

K, I've gotta ask, lol.
What is this "Horseshoe look" people always talk about?
 
The inner tri is much larger than the outer. Very controlled dips concentrating on tris will help gain the most mass. To concentrate more on inner tri while doing skull crushers keep your arms back alittle more at an angle and bring the bar down behind your head some instead of eye level or forehead. That will give more of a stretch on the inner tri and when extended will keep pressure on them aswell.

Also on triceps pushdowns from a cable. Use a flat bar and keep your grip width out alittle even with your shoulders, that will concentrate more on inner and when you squeeze at the bottom you should really feel it.
 
The inner tri is much larger than the outer. Very controlled dips concentrating on tris will help gain the most mass. To concentrate more on inner tri while doing skull crushers keep your arms back alittle more at an angle and bring the bar down behind your head some instead of eye level or forehead. That will give more of a stretch on the inner tri and when extended will keep pressure on them aswell.

Also on triceps pushdowns from a cable. Use a flat bar and keep your grip width out alittle even with your shoulders, that will concentrate more on inner and when you squeeze at the bottom you should really feel it.

This is how I do skull crushers. I actually push the bar away from my head at an angle so that the bar is never actually above my head. This keeps constant tension on the tris.

I also like rolling db extensions where I use a little lats and momentum to power up the dbs.
 
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