'upper' tricep development

[gbrice75]

Single arm cables. Your body is slightly turned to the side.

Supinated grip I assume?

I like two arm over head press ( not sure if you can do them)

With a dumbbell, yes. With a barbell, not at all.

Also when hitting rear delts with reverse cable cross over is feel it in my upper upper tri/side delt

Yea, I've played with this before - it definitely seems to hit that 'tie in' area.

If you're talking radialis pain I've got the same thing going on. It's brutal to get rid of. Wearing a strap now to keep vibration down and using old fashioned DMSO Gel and MSM Powder as well. Not to mention nsaid's.

It really is awful... crippling actually. I don't know about you, but the pain is actually most intense when i'm done with a set and actually let go of the bar... it just shoots up the entire length of my forearm, on the outside where the bone runs the length from wrist to elbow. Just like shin splints, the pain is actually worse when weight is shifted OFF of the problem area... or in this case, tension taken off as in when releasing a weight. Brutal shit.

gbrice, I had the same problem and close-grip bench press took care of the long-head of the triceps muscle development.

You can do it either on the multi-press (which always allows you to go a little more heavy and concentrate more on the actual muscle, not to mention potential injuries are also often avoided with this) or with a barbell.

Trust me, even when you heavy with close-grip bench press, this exercise is much easier on your elbows than the extension exercises. I am currently receiving physiotherapy sessions for both elbows and I have my share of experience with this issue...

I recommend you warm up your elbows with 2 light sets of standing cable triceps push-down exercise and then do one or two feel sets for the upcoming exercise of your triceps routine. I often do my close-grip bench press as the first exercise and always finish with a drop set. Find what works the best for yourself regarding this exercise but keep in mind that it will allow you build massive triceps long-head. Remember to always have your arms PARALLEL to your body, not wide open, so that chest isn't involved much.

Thanks TJ, I haven't done close grip bench in a while, but may give it a go again... probably on the smith machine this time around for safety reasons in case the pain hits me sharply and suddenly.

Overhead one arm dumb bell extention, work up to a really heavy weight and dropset. WAhat weight are you doing these with?

30-35lbs for single arm. I find that if I go any higher, form suffers quite a bit. I get a much better stretch using lighter weight. I assume what you're describing is the same as the one-arm dumbbell french press I do.

I am the complete opposite, where my tri meets the delt its so large you can barely see the transition. it sucks....and its not bf% related......

Waaa, lol!

Unfortunately, my rear delts are shit too. If they had some size, I might not be as upset about this, but because they're small as well as the tri, I just look really weird in that area.

hit up some dips wide and lean into them so your body is on a 20-30 degree angle. hold them at the top , use w weighted belt if need be.

and close grip, lock outs.... heavy...

give it a whirl buddy, ull be happy

Thanks man, will give it a shot!

[marcus300]

30-35lbs for single arm. I find that if I go any higher, form suffers quite a bit. I get a much better stretch using lighter weight. I assume what you're describing is the same as the one-arm dumbbell french press I do.

You have to builod that weight up, honest thats not going to do much. Hit them hard and increase the weight every session, push like your life depends on it and get that poundage up to some serious weight mate and your arms will respond, overload and they will respond and grow bigger