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I have been lifting for 5 years now and my iceps make great gains and my arms used to be close to 18 inches fully pumped..im curious on how to make my triceps bigger they dont respond well. anybody have any hints on how to add serious mass to triceps?
best of luck to all the members on this board
You probably already do these but....Heavy close grip, skulls and dips. Aside from that :unsure:
skulls for sure dawg. get a big stretch by letting the bar drop behind the back of your head.
and always go heavy heavy heavyQuote:
Originally Posted by West Coast All Star
HEAVY dips, skulls and seated db overhead extensions (link)
This is all I do for tris after chest.Quote:
Originally Posted by kloter1
With close grips do you use an EZ bar or straight bar? Incline or flat bench? ThxQuote:
Originally Posted by West Coast All Star
ya same here. i love those exercisesQuote:
Originally Posted by brew035
you can use either bar. ez bar is a little easier imo. flat bench always.Quote:
Originally Posted by LaRoche
overhead dumbell extensions are my favorite
when's the last time you changed your routine, i've found going light sometimes w/ higher reps 10-12 they might respond, also i love over head extensions seems to work, and hows ur split try maybe giving your arms their own day
Quote:
Originally Posted by LaRoche
EZ bar is much EZier on your wrists, but either will do. Always flat!!!
the three core movements i've been doing lately have been overhead french presses, cg bench presses, and decline bench skull crushers.
those seem to be the ideal three for me.
i think overall an overhead extention builds the most mass because you're working that inner head that's gotta be the biggest muscle in your arm (or at least adds the most to the tape).
Try not to do tris on a chest day. Also use the decline bench for the skulls on an EZ bar. Start with some heavy dips, skulls then do some press downs or db overhead extentions or both. Heavy is the key word here. :)
alot of you suggest close-grip bench, i find close-grip hits too much chest/shoulders??? what do you guys think? i could see if you were to pre-exhaust them with skulls...
i like to do the compound movements first personally.
sometimes i feel more tri if i make sure the the bar is about midway down my abs and travels strait up and down.
I do sets back to back with skull crushers and close grip bench with elbows tucked in and ajust untill I feel it on my tris the most. The grip is as close as I can get.Quote:
Originally Posted by HOLLYWOOD
thanks for all the help bros and i will definately go HEAVY and change my routine every6-8 weeks
tried regular flat benching at the begining of the week, then went back to close grip press with the smaller bar. My chest is still so sore from flat benching than a close grip.Quote:
Originally Posted by HOLLYWOOD
Close grips...board presses....weighted dips (elbows in).
Get a spotter and go heavy on everything, but do not sacrifice form.
Try reverse grip bench press. You can do this on the smith if you feel uncomfortable with it. Start with low weight and get a feel for it. Pin your elbows to your ribs at the bottom of the lift. Hand position is key to being able to perform the lift....work with it until you find the comfort zone. You will also be bringing this one down almost onto your top row of abs if you do it on the smith.
Your hands are not 180* from regular bench. They are on the wrong side and angled outward. My trigger finger kind of hooks around the bar away from the rest of my fingers. The bar rests at an angle across your palms.
This is one of the very best tricep mass exercises you will ever do. Once you get a feel for it, you should be able to lift more here than on your regular flat bench.
One arm cable pressdowns are my favorite. That way you can isolate each tricep.
Remember guys...size comes from compound movements and heavy weight.
My routine for triceps lately is like this:
- Seated overhead french presses
- Skull Crushers supersetted with Close Grips (after you did your Skull Crusher set, use the same bar to do close grip presses)
- Dips (HEAVY)
With 3 second negatives, your on the right track :thumbsup:
I stick to close-grip bench, dips, and skully's. Once in a while I'll throw in some french presses. IMO, kickbacks and pressdowns aren't the best mass builder exercises and don't offer the "shaping" and "sculpting" benefits the the magazines would have you believe.
try doing some skull crushers with the ez curl bar close grip and after your 10 or 12 reps press it right after to feel some burn thats what i do along with isolated cable press downs,use a rope and press down and at the bottom open up...