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 Women's Discussion Board
 Killer triceps Routine
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| Author | Topic: Killer triceps Routine | ||
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Elite Bodybuilder 
Posts: 1197 |
Anyone got one????? In Lieu of doing this contest, and evaluating my physique, I have decided that that is my lagging bodypart.....got to bring em' up.....advice anyone????     | ||
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Moderator 
Posts: 1432 |
A nice mass builder that I've had some good sucess with is close grip decline bench press. Make sure to have a spotter and incorporate a few negatives! Now if I could just get my bis to match.... 
------------------ Lobo | ||
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Elite Bodybuilder
Posts: 1197 |
Thanks Lobo....I will try that tomorrow.....when I do close grips I always do them on a flat bench.....decline will be a nice change.....see you are the opposite of me....I am all biceps....good peaks, seperation.....but those tri's.....what tris??? hehe
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Elite Bodybuilder
Posts: 857 |
I like sanding the ceiling, grouting tile-work, trimming high hedges or overhead chain sawing. If you don't have access to any of these exercises, then heavy, close grip dips is sure to put some mass on ya. Doing occassional negatives on this exercise is a real treat! Of course the dips don't hit the shoulders as well...... | ||
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Elite Bodybuilder
Posts: 1197 |
dips used to be a staple of my triceps workout.....however after I go ehem, "augmented" in may, I have this awful nasty feeling in the middle of my chest when I do them.....need some other alternatives for the time being..... | ||
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Elite Bodybuilder
Posts: 1044 |
FitnessChick, I invented an exercise several years ago and it is my favorite. You need a few thing to do it. You'll need 1" bar about 16" long and weights with the 1" hole. Put the weights in the middle of the bar (start with 25lbs to get a feel for it) then clamps on either side. Hold the bar reverse grip on either side of the weight your fingers facing you like you're going to curl it. Lay on a flat bench and hold the bar straight up so you're looking at it, arms extended. Then lower the bar back over your head bending your elbows until the bar is behind you just off the floor, then pull it back up and out over your head to the first position arms extended. Stay on the bench don't lift your butt. There is nothing out there that will hit your tries like this excercise will. Like you I've tryed them all. | ||
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Elite Bodybuilder
Posts: 1197 |
ulter....kind of sounds like a combo of a pullover & a reverse grip tricep extension.... | ||
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Elite Bodybuilder
Posts: 1044 |
I'm not sure I don't do either one. I know I'm the only one doing this though. People have sat and watched me the few times I have done it at a gym. The best part is you are using free weight so it is much more effective than cables. You will feel this, I promise. | ||
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Elite Bodybuilder
Posts: 1197 |
well, seems a bit eccentric but I guess iwill give it a shot......cant hurt, right..... | ||
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Elite Bodybuilder
Posts: 1044 |
It will only hurt your tries, but that's the point. heh heh | ||
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Amateur Bodybuilder 
Posts: 195 |
I stick with compound movements basically. Close grip bench and cambered bar extensions (heavy!) -or- Weighted dips and dumbell extensions I usually end either of those with rope pulldowns for a nice pump. ------------------ | ||
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Elite Bodybuilder
Posts: 965 |
Ulter, with the reverse grip, aren't you hitting the outside tri's more then the rest ? ------------------ Don't look back, life is too short | ||
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Elite Bodybuilder
Posts: 1044 |
No not at all. I say that because the only muscle pull I have ever had in my life was from doing this exercise, and it was on the inner third of my tri. I guess because the middle grip puts your hands only 3-4 inches apart. That and the fact that your pulling the weight all the way from behind your head you need your whole tri to get the weight back up over your head, especially if you're using your maximum weight. [This message has been edited by ulter (edited September 30, 2000).] | ||
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Amateur Bodybuilder
Posts: 129 |
Tri (pun intended) skull crushers supersetted with close grip bench on a decline. Or bench dips (feet on one bench, hands on another, with plates on lap) supersetted with "diamond" pushups (hands touch at index finger and thumbs forming a diamond). Make sure to keep elbows close to your body during pushups. Burn baby burn... WW |
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posted September 26, 2000 03:36 PM
