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Thread: Tricep width

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    Tricep width

    Hey guys, I have a little issue, looking for some advice. I was wondering what are some good routines to get width in my triceps??!? I have good strength in them just not the width I want. Here is an example of what I do.
    Rope ext: 2x12 rep 2x10 1x8
    Flat bar: same reps
    U.H. Flat bar : same reps
    Push down machine: 2x10 2x8 1x6 1x4
    V bar O.H. : 4x12

  2. #2
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    Quote Originally Posted by JohnnyTribal View Post
    Hey guys, I have a little issue, looking for some advice. I was wondering what are some good routines to get width in my triceps??!? I have good strength in them just not the width I want. Here is an example of what I do.
    Rope ext: 2x12 rep 2x10 1x8
    Flat bar: same reps
    U.H. Flat bar : same reps
    Push down machine: 2x10 2x8 1x6 1x4
    V bar O.H. : 4x12
    Dont really understand what your doing but is that all down on the pulley machine?

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    Quote Originally Posted by marcus300

    Dont really understand what your doing but is that all down on the pulley machine?
    The numbers = 2 (sets)x10 (reps per set)

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    I don't see any mass exercises? I recommend you include weighted dips for tricep thickness. Also include tricep extensions/skullcrushers. Heavy weight, low reps for both.

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    Quote Originally Posted by marcus300

    Dont really understand what your doing but is that all down on the pulley machine?
    Most of those are on the pulleys. Rope extensions, flat bar extensions, underhand extensions, and over head extensions

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    Quote Originally Posted by JohnnyTribal View Post
    The numbers = 2 (sets)x10 (reps per set)
    Yes I know that, is all that done on the pulley machine?

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    Quote Originally Posted by MickeyKnox
    I don't see any mass exercises? I recommend you include weighted dips for tricep thickness. Also include tricep extensions/skullcrushers. Heavy weight, low reps for both.
    Single arm dumbbell extensions?

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    Quote Originally Posted by MickeyKnox
    I don't see any mass exercises? I recommend you include weighted dips for tricep thickness. Also include tricep extensions/skullcrushers. Heavy weight, low reps for both.
    Push downs I do high weight on... 200+

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    You have no mass exercises there is no wonder your thickness is suffering. Try incorporating skull crushers, dips, close grip bench press - hit them hard and heavy

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    Quote Originally Posted by JohnnyTribal View Post
    Single arm dumbbell extensions?
    You could, but i prefer the ez curl bar loaded up with 45's. I seem to get a better pump using both hands and working both tris at the same time. Often at the end of working tris i will include some single "donkey kicks" with the cables.

    Quote Originally Posted by JohnnyTribal View Post
    Push downs I do high weight on... 200+
    Those are great too, but weighted dips are the single most effective way to build tris, imho. Begin your tri exercise with these - they will pump your tris to holy heaven if done correctly.

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    Quote Originally Posted by marcus300
    You have no mass exercises there is no wonder your thickness is suffering. Try incorporating skull crushers, dips, close grip bench press - hit them hard and heavy
    Thanks bro. I can do close grip on a chest press machine too ja?

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    Weighted dips and narrow grip bench will add the mass to the tris. It doesn't have to be a close grip bench as that will limit the weight you can use. Shoulder width or slightly narrower is great.

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    Quote Originally Posted by marcus300 View Post
    You have no mass exercises there is no wonder your thickness is suffering. Try incorporating skull crushers, dips, close grip bench press - hit them hard and heavy
    Yep as usual Marcus is right on the money!

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    DIPS,DIPS and and in close grip bench press heavy.

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    Warm up with the cables that's it then hit
    Bench press cls grip ~ 12" apart
    Overhead dumbell ext (both hands)
    Skull crashers
    Dips
    And finish off with reverse anything

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    My tricep routine last night...

    Straight bar tricep push downs... 2 warm up sets.... 2 sets of 8 reps with a rest pause and then a drop
    Scull crushers... 1 warm up set.... 3 working sets all to complete concentric failure (around 8-10 reps) which includes partials
    Bench dips.... 3 working sets all to failure (around 12 reps)
    Over head rope extensions.... 2 failure sets....

    Now that was a high volume session for me.... Mainly because I was training solo and when I train alon I add more volume.... The pump was nuts... My triceps were blown just by the push downs to begin with...

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    That's looks slot better dude.

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    Does anyone ever do incline skull crushers?

    And reverse grip bench?

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    I do reverse grip bench. Wide grip with index finger just inside the rings.

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    I started doing skulls with a standard straight barbell and whatever weight I can handle. Gives me great extension and the weight out wide really incorporates the stabalizers. Burns more than any tri excersise I have done.

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    Quote Originally Posted by goode80 View Post
    Does anyone ever do incline skull crushers?

    And reverse grip bench?
    You just wrote out half my tricep routine. lol I do incline skulls all the time. In fact i cant remember the last time i used a flat bench for skulls. And reverse flat bench for tris is a terrific exercise. Im using 225 right now. And although that's not a lot of weight, pressing it in reverse, i find it is.

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    Quote Originally Posted by MickeyKnox View Post

    You just wrote out half my tricep routine. lol I do incline skulls all the time. In fact i cant remember the last time i used a flat bench for skulls. And reverse flat bench for tris is a terrific exercise. Im using 225 right now. And although that's not a lot of weight, pressing it in reverse, i find it is.
    Will incline skulls...bring bar down to forehead or behind your head?

    And 225 on reverse grip is crazy actually. With no spot I'm afraid to go heavy with that grip. I just hit light and reps. It's more of my finishing excersise on tris.

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    Quote Originally Posted by Lunk1 View Post
    I started doing skulls with a standard straight barbell and whatever weight I can handle. Gives me great extension and the weight out wide really incorporates the stabalizers. Burns more than any tri excersise I have done.
    Straight bar really? Never tried this

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    I think that in addition to what Marcus said about incorporating mass excersizes...the other thing that when doing your excersizes that if you keep your form good you will build a lot more width.

    What I mean is on excersizes like the overheads baseline mentioned if you keep your elbows in then you will work both sides of the tricep and build width. If you allow your elbows to move out then all the focus is lost. Same with pushdowns if you brace you elbows against your side or conversly let them move away from the body then the same thing will occur...of course you will be able to push a lot more wieght so the kids will be impressed ;-)

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    Quote Originally Posted by goode80 View Post
    Straight bar really? Never tried this
    Yup..lay backwards on flat bench..throw 20 lbs or whatever trips your trigger on each side and stabalize that long bar during skull...sometimes I go well past ny forehead and sometimes just to it!

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