What inner Tricep exercises to do?

[breakneck]

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?

 

[SouthernLord]

Kickbacks suck.

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

 

[bran88]

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.

 

[OneBreath]

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.

 

[iggy]

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.

 

[OneBreath]

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!

 

[Gawd]

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?

 

[PWR]

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.

 

[iggy]

sign up for the omega project and you'll find out!

 

[SouthernLord]

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.

 

[cobracock1979]

Im a MASSIVE fan of tricep canle extensions (at least thats what they are called here) - not great form from this guy but all I could find. I use this for shape not mass and it works great but form has to be perfect.

Tricep Cable Extension Exercise

For mass I do weighted dips an skulls, occasionally close grip banch.

OB - u find a reverse grip works better on a close grip bench???

 

[OneBreath]

Im a MASSIVE fan of tricep canle extensions (at least thats what they are called here) - not great form from this guy but all I could find. I use this for shape not mass and it works great but form has to be perfect.

Tricep Cable Extension Exercise

For mass I do weighted dips an skulls, occasionally close grip banch.

OB - u find a reverse grip works better on a close grip bench???

I feel like its a different movement. I use an underhand grip that is shoulder width. I bring the bar down slowly to the bottom of my pecs. A slight stretch should be felt, then keep the mind on the tris to explode back up.

The close grip bench never feels good on my elbows. There's just something about it that doesn't feel right. Its probably just me and not having mastered the form. Its definitely a mass builder.

 

[EZ_E]

Agreed, kickbacks are pretty lame. Most people do them half ass anyway....

Here's a routine from back a while ago that I did yesterday:

Close grip bench 3/6-8 reps
Dips (weighted if you have to) 3/as many as possible
Close grip bench 2/12-15 reps
Overhead extensions
Seated dips (weighted if you have to) as many reps as possible
Pushdowns 1/25-30 reps

With the OH extensions I use 2 25 or 35 Iron Grip plates instead of a dumbbell. Takes all the pressure off the wrists....

 

[cobracock1979]

I refuse to do more than 3 excercises on such a small muscle group. I only work Triceps on their own for vanity.

 

[OneBreath]

I refuse to do more than 3 excercises on such a small muscle group. I only work Triceps on their own for vanity.

I call bullshit. You dream of toning, shaping, and sculpting those horseshoes lol

 

[cobracock1979]

LOL, thats what Im sayin. Im so vain Bro it sometimes sickens me, so I try to avoid indulging that floored aspect of my personality...do chicks dig triceps?

 

[OneBreath]

LOL, thats what Im sayin. Im so vain Bro it sometimes sickens me, so I try to avoid indulging that floored aspect of my personality...do chicks dig triceps?

lol, some dude posted in a thread last week i think and it went something like "when i'm on the beach the chicks only care about how big my arms are, nobody asks how much i can bench". That didn't do it justice but it was a hilarious quote.

Take note cobra, take note. Next time you feel like doing squats you better check those tris. Is the horseshoe defined yet? If not then the only thing you better be doing in the squat rack is db kickbacks!

 

[the_alcatraz]

Horse shoe effect is when the outer triceps looks like a horse shoe...things that emphasize that are reverse pressdowns (with palms pointing downwards instead of upwards)

Best mass builders for triceps:

heavy narrow grip bench press
heavy military press / skull crushers
heavy dips
heavy pressdowns

 

[iggy]

onebreath and cobra, your avatars look almost the same. you guys have almost the same abs.

 

[the_alcatraz]

onebreath and cobra, your avatars look almost the same. you guys have almost the same abs.

holy-conspiracy-theory-batman

 

[OneBreath]

onebreath and cobra, your avatars look almost the same. you guys have almost the same abs.

holy-conspiracy-theory-batman

Note our join dates and # of posts ................

 

[firefighter337]

reverse grip tricep press downs. I use the ez curl bar.

 

[SwitchMan]

Skull crushers, then more more skull crushers then when your elbows are about smoked.......more skull crushers. Then decline close grip bench press, three heavy sets 6-8 reps. I think decline is easier on the elbows because you can get away with flaring them out a little more while still smoking your tri's. Then I alternate every other week three sets of dips until failure or three sets of push downs until failure. My tricepts own.

 

[cobracock1979]

Note our join dates and # of posts ................

LOL,

I wish - OB is like half a foot taller and 30 pounds heavier an probably a lot stronger. Plus he can eat more Brocolli than anyone on EF...

I tried the reverse grip bench last night, pretty good...the only thing with a close grip bench is it kills my wrists. May try it with DB's...

 

[OneBreath]

LOL,

I wish - OB is like half a foot taller and 30 pounds heavier an probably a lot stronger. Plus he can eat more Brocolli than anyone on EF...

I tried the reverse grip bench last night, pretty good...the only thing with a close grip bench is it kills my wrists. May try it with DB's...

LOL, only on EF can i brag about the amount of broccoli i can eat (i'm finishing 4 cups right now)

I think the key is to not grip it close. Yes that would absolutely hurt my wrists. I did them this morning and i'm grabbing the bar right at shoulder width. Much less wide than a normal bench but not a "close grip" by any means.

Do the slow negative and bring the bar right to the bottom of the pecs and make a mind/muscle connection to the tris during the negative. Then squeeze the tris and explode the bar up.

This movements is second only to weighted dips when it comes to making my arms feel like they are going to explode.

 

[SwitchMan]

two or three hand withs from where you normally grab for bench presses and you should feel it in your tricepts.

 

[hugh.d.]

ive been doing a serious amount of research for triceps and ive heard, and found, that close grip bench press (reverse and regular grip), decline skullcrushers and dumbell overhead one arm extentions are all excellent. (but that is because im largely focussing on my inner head at the moment)

other great exercises include dips, rope cable extentions and reverse t bar extentions