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 Anabolic Discussion Board
 Working on triceps
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| Author | Topic: Working on triceps | ||
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Amateur Bodybuilder 
Posts: 198 |
I have not had a nice tricep workout for about ummmm FOREVER! I need to change my routine or sets or reps or gloves or shoes or clothes. Whatever it takes I need to put size and definition in my tris. Anyone with proposals? PLEASE! ------------------     | ||
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Cool Novice 
Posts: 39 |
I HAVE HAD THE SAME PROBLEM UNTIL I SWITCHED TO HIGH REPS. I START WITH WIEGHTED DIPS. THEN I GO TO PUSHDOWNS. 3 SETS OF 10 EACH WITH A DROPSET TO GET A TOATAL OF 15 REPS. THEN COMES SKULL CRUSHERS. I HAVE BIG TRIS AND RARELY GO ABOVE USING THE 35'S ON EACH SIDE. THE KEY TO THESE IS KEEPING YOUR HEAD SLIGHTLY OVER THE BENCH AND KEEPING ELBOWS IN. AGAIN 15 REPS. THE LAST EXCERSISE IS ROPE PUSHDOWNS MAKING SURE YOU FLARE OUT AT THE BOTTOM ON EVERY SET. YOU SHOULD NOT BE ABLE TO USE THAT MUCH WIEGHT AT THIS POINT. I WILL ALTERNATE ROPES WITH KICKBACKS EVERY OTHER WEEK. TRY USING THIS 15 REP ROUTINE, ITS FUCKING NASTY! | ||
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Cool Novice
Posts: 39 |
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Amateur Bodybuilder
Posts: 141 |
I had no problem getting a nice horseshoe shape in my tri's here is my routine, hope it helps. I work tris once a week, 9 sets. First, skull crushers on an flat, incline, or decline bench. Switch it up everyweek and good form is very important. Second, close grip bench as heavy as I can go. Third, some type of pushdown, either with bar, the ropes, etc. Then finish the workout with some dips. ------------------ [This message has been edited by dieselnj (edited October 06, 2000).] | ||
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Cool Novice
Posts: 20 |
Definatly try the decline skull crushers they are awesome, i usually do three sets of these and flat bench as well, two sets of straight bar push downs and two sets of reverse straight bar pull downs. Sometime i throw in one last set of close grips, mixing these up every three weeks. Most weight for 4-6 reps works for me once a week! | ||
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Novice 
Posts: 7 |
doing bench dips with some plates can help you with some size, and kickbacks to define. | ||
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Amateur Bodybuilder
Posts: 93 |
skull crunchers(french press) all the time. I get great strength in all exercises from this great mass builder. Also do reverse to work the outside head | ||
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Amateur Bodybuilder
Posts: 256 |
Triceps are my strongsuit so here is an example of a tricep routine that I do. 1) Standing French Presses) 6,8,10,12 2) Skull Crushers) 6,6,8,8...burn these out with close grip presses after each set. 3) Kickbacks) 15,15,15 4) Reverse grip pushdowns) 8,10,12 5) Close Grip Pressdowns) 6,8,10...burn out last set
Other good tricep exercises: --Close Grip Press on bench press...go heavy on these --Bench Dips with weight on lap ------------------ "Faster, faster, until the thrill of speed overcomes the fear of death." | ||
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Cool Novice
Posts: 26 |
A low to moderate volume using high intensity and heavy weight seems to work best for me... I do all my pushing movements on one day, (chest, shoulders, tris) and it usually looks something like this: Flat bench 3X6 The tris are involved in all those movements except the lateral raises, so mine are almost always fried by the end of this. Sometimes I will throw in a high rep drop set of pushdowns to really burn 'em out, but it's only necessary maybe once every 3 weeks or so. Like I said, this is pretty moderate in terms of volume, but it's brutal as all hell when using heavy poundages. If you haven't made progress in a while and want to shake things up, this type of training might be good to try for a month or two! Good luck! | ||
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Pro Bodybuilder 
Posts: 522 |
Pauly: Good question, and you've gotten a lot of good responses here. My $.02: Forget about kickbacks. They don't do shit, IMO. Instead of skull crushers, use an overhead cable (either a double cable setup, or even a trap pulldown; if the latter, turn backward to it) and either a bicycle or "easy" grip. This way, you can really go to failure without the fear of crushing your noodle that skull crushers engender. This should be your main staple. Also, DO LOTS OF DIPS! Both bar dips and bench dips. If bench dips, use a dumbell between your legs rather than a plate on your lap; you can just slide your thighs open at the end of the set and eke out a few more reps for a real burnout, if you use a bell rather than a plate. I've used a couple of nice tricep extension machines. Just about the only machine I use anymore. Seem to get real nice isolation and a great burn. On pushdowns, stand up pretty straight, and don't let your elbows bend more than 45 degrees (keep your hands pretty low, in other words). Hope this helps. I'd like to see this thread build for awhile. Take it easy, man. Bjaarki ------------------ BECOME SOMEONE'S HERO! | ||
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Pro Bodybuilder
Posts: 341 |
try this.... -6 sets of 8-12 seated tri extensions -6 sets of 8-12 lying flat or incline tri extensions -4 sets of HEAVY pushdowns(v-bar or straight) -4 sets of 20-30 either dips or bench dips to finish off. important to use 500% intensity. as heavy as you can every time. | ||
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Amateur Bodybuilder
Posts: 198 |
Excellent guys! I just skimme dthru this cuz I'm in a real hurry. I'm going to print this page after a few more replys and let you know how it felt. Thanks again. ------------------ | ||
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Pro Bodybuilder
Posts: 579 |
These are great suggestions. As everyone is implying too, mix it up. One way to do this is to try slow burns with light weight. This will give great and often a fuller feeling pump. Also try varying the width of the grip. Grow baby! | ||
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Cool Novice
Posts: 18 |
Here's an old-school trick not too many use anymore. If all other suggestions fail, I don't think this one will. After every set, immediately flex the triceps AS HARD AS YOU POSSIBLY CAN BEAR, I mean make it hurt to the point of borderline being a sado, for 30 seconds. Concentrate hard and make yourself feel every little muscle scream. I feel this technique works exceptionally well for backarms because it is, at least for me, one of the easiest to flex and you can get a really deep contraction. Once I started doing this out of experimentation, my shit exploded to the point that my backarms are now out of portion and have since my became my strong suit. For this to work, you really need to make yourself hurt. This also worked well with my lats. Good luck. | ||
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Pro Bodybuilder
Posts: 522 |
IronMike: What do you mean, "flex" the triceps? Say more, man. Flex them against some resistance, or what? Pauly, another little trick I learned, and that was responsible for me first getting some good growth going on triceps, was a kind of modified pushup. Works like this: Stand about three feet away from a wall. Put your hands straight out, hands close together and finger pointing slightly inward from the vertical. Then fall forward, back perfectly straight, until you're supporting yourself on your hands agains the wall. Now, slowly let your arms bend, elbows down, until you touch the wall with your face, then push yourself back up until your arms are straight. Try to do sets of 20 or more, and as you get stronger, start this lift by standing farther and farther away from the wall, until you're virtually doing strict glose grip pushups. This may not sound like much, but do three sets with only 15 seconds between sets, and you'll get a great burn. As I said, I got started this way, and got fantastic results. I figured out that this essentially emulates the action of a close grip bench press. Give it a try. Bjaarki | ||
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Amateur Bodybuilder
Posts: 63 |
Pause at near extension of each rep. Hold for a few seconds. GO slow. Hold the last rep on each set till faliure. You gotta try the weighted dips at the end of your workout. My routine is pretty much like what diesel has. I do 4 sets of somekind of military press. 3 sets side lateral and 3 for the front. Then i go to the tri's. 3-4 sets of skull crushers I change from dumbells to barbells and from incline to flat. Then i go to flat bar press downs for 3 sets. I call them press downs cause i allow my elbows to come out and really PRESS it down. For the last exercise i either do rope or reverse grip one hand pull downs. I call these pull down cause i really focus on getting a good strech at the top and pulling the weight down.
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Amateur Bodybuilder
Posts: 198 |
Anyone else who hasn't seen this? ------------------ | ||
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Cool Novice
Posts: 20 |
quote:
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Pro Bodybuilder
Posts: 522 |
Yes, that helps a lot, JustWannaBeHuge. Thanks. Bjaarki | ||
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Amateur Bodybuilder
Posts: 198 |
Just got back from the gym and my tri's are FRIED!  Woooo!I incorporated a little of everything so here's how my routine went: 3 sets bench dips with 85lb. dumbell. At the end of each set I flexed my tri's for a good 15 - 20 seconds. I LOVE IT! Thanks to everyone who helped tear up my tri's. ------------------ |
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posted October 06, 2000 10:51 AM