Tricep

[SaSqUaDgE]

okay well lately i have not been able to feel any kind of soreness in my tris my tris are big but dont have the horse shoe can anyone give me a good tricep workout i could do to build my tris that i will feel sore from and give me that horseshooe look

[TR'05]

What does your current exercise protocol for tris look like right now, bro?

Decline tricep extensions with an ez-curl bar (decline "skull crushers") with a 41X0 tempo, in the 6-8 rep range will help with the "horseshoe" appearance.

The very best tricep exercise, bar none, IMHO is weighted dips. Be sure to use narrow parallel dip bars and focus on staying as upright as possible to take as much of the pecs out of the movement. You need to lower yourself so that your forearm and bicep make contact (i.e. full range of motion). Again, slow eccentric contractions (negatives) with a pause always gets my tris sore the next day. I like 4-5 sets of 4-6 reps for this exercise, in particular. I have found a 61X0 tempo to be best- that is; 6 seconds on the way down, a 1 second pause, and an explosive repetition back to the starting position. Do not fully lock your elbows out (98% locked) at the starting position to maintain constant tension/contraction.

[SaSqUaDgE]

cool thanks alot never tried dips much
my workout consists
Close Grip
Skull Crushers
Pull Downs
Reverse Pulldowns
usually sets of 4 or 8 10 reps or 3 sets of 10 12 reps

[jojo2002]

do you do them the same day you do chest? How many times a week do u work them out... I do skull crushers and close grip all the time 1 a week i just really concentrate on form... and it gets me good...

[soccer#3]

this is my tric routine and it works good for me

skull crushers
arm extensions
kick backs

cables never worked good for me. i use only bars and dumbells

[SaSqUaDgE]

well i gave the decline skullcrushers a try and some dips i dont like the dips but the decline skullcrushes could really feel a burn so i guess ill know tomorrow if im sore

[TatMan]

I find bench dips with a couple plates thrown on the thighs work well along with skull crushers and pressdowns

[rocket22]

I always found CGBP worked best for straight mass and one arm db extensions have worked great for me to develop that "horseshoe" look. good luck bud!

[Undecided09]

I think you are overtraining them with your current routine...4 exercises for tri's, which are a small muscle group, is way too much IMO...

I'd like to see you pick two of those and turn up the volume, doing 4-5 sets on each...

As far as dips go, I feel them much more in my chest than in my tri's, no matter how upright i stay, more proof of "everyone is different"

I like skull crushers and ropes...

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