What's the best excercise to ADD serious MASS to TRICEPS?

**Rebel Yell** · 08-23-2004, 07:21 PM

**nickrizz** · 08-23-2004, 07:50 PM

i like closegrip bench, i just started re using it

**Soldier of Misfortune** · 08-23-2004, 07:51 PM

Heavy skull crushers, weighted dips, pull downs, SQUATS.

**BWhitaker** · 08-23-2004, 08:24 PM

Originally Posted by Soldier of Misfortune

Heavy skull crushers, weighted dips, pull downs, SQUATS.

pull downs and squats huh??? hows that work, lol

**nsa** · 08-23-2004, 09:21 PM

Sqauts helps release more gh, and i think he meant tricep pushdowns instead of lat pulldowns.

**chicamahomico** · 08-23-2004, 09:25 PM

Because it increases your overall muscle ass. For every 10-15 lbs of lean muscle you should be able to put an inch on your arms. Personally, I think dips and heavy skullcrushers are the best tricep builders. I wouldn't bother addding close grip bench presses to your routine just keep benching heavy.

Originally Posted by BWhitaker

pull downs and squats huh??? hows that work, lol

**Soldier of Misfortune** · 08-23-2004, 09:27 PM

Originally Posted by nsa

Sqauts helps release more gh, and i think he meant tricep pushdowns instead of lat pulldowns.

Yep, thats what I meant.

**Jantzen4k** · 08-23-2004, 10:04 PM

yeah good advice nsa

Swellin · 08-23-2004, 10:42 PM

The only flat bench exercise I do is reverse grip bench press. This really focusses on the tris, moreso than close grip. You get the benefit of a super heavy exercise, without the detriment of tendon nightmares like skullkrushers. I do them too, but they hurt my elbows for days afterward.

Give reverse grip bench a tri. If you have never done it, use a smythe machine to get the feel for it, and get a nice 3 second negative on each rep...pause at the bottom, and blast it to the top. The bar should actually sit just inside the meaty part of your hand/thumb area, at an angle, so it doesn't put too much pressure on your wrists.

BTW, if you want your arms to grow...use squats and deads.

**ImmmtheIceman** · 08-23-2004, 11:10 PM

Skullcrushers kill my elbows too. I do them occasionally but wish i could do them more often.

**Rebel Yell** · 08-24-2004, 06:11 AM

Great stuff. Thanks guys.
Swellin, those reverse grips sound great. I will give them a try. ( No pun intended )

**needmorestrength** · 08-24-2004, 07:16 AM

I honestly think close grip is amazing!! Take your thumbs out and keep your elbows in.. I believe they are the best for adding mass to the whole tricep!! But the boys saying about squats/dead's are right!

**ripsid** · 08-24-2004, 07:59 AM

I do close grips, skulls, and bench dips with plates on my lap for mass then work in cable excersizes for different heads.

And I used to start with pushdowns to warm up the elbows, and it seemed to work so I would follow with skulls and close grips.

Swellin, I've tried the reverse grips before and I'll have to follow your lead on that and try it again, my biggest issue is no spotter or partner. Don't need to drop the bb on my chest!

SID

Swellin · 08-24-2004, 02:15 PM

I hear ya SID. You should use a smythe. It is pretty easy to do by yourself that way.

**smhart75** · 08-24-2004, 02:18 PM

I am all about close grip bench..that exercise for me has really started to put on the mass

**bluethunder** · 08-24-2004, 04:28 PM

I prefere close grip bench, close grip weighted dips for overall mass.

**nickrizz** · 08-24-2004, 08:29 PM

Originally Posted by bluethunder

I prefere close grip bench, close grip weighted dips for overall mass.

i always feel the dips in my chest never in tris

Swellin · 08-24-2004, 09:17 PM

Originally Posted by nickrizz

i always feel the dips in my chest never in tris

Pin your elbows to your sides. When you do dips, keep your elbows in and it will hit the tris. If you let your elbows drift out...you hit the chest.

**inheritmylife** · 08-24-2004, 09:47 PM

Originally Posted by nickrizz

i always feel the dips in my chest never in tris

Best chest exercize IMO by the way.

**houseofpain** · 08-24-2004, 10:28 PM

i prefer close grip bench and heavy skull crushers. dips hurt my shoulders.

**se11** · 08-25-2004, 02:04 AM

Originally Posted by nickrizz

i always feel the dips in my chest never in tris

same, i think dips are great for your chest, but they don't really put too much pressure on my tri's. are their alternitave ways of doing them.

**Kärnfysikern** · 08-25-2004, 06:20 AM

close grip bench, board press, rack lockouts, tate press, nosebreakers

**bluethunder** · 08-25-2004, 06:31 AM

The key to help target the tri's vs. chest when doing dips is you MUST use the most narrow part of the bar(close) when dipping(this keeps the elbows in like Swellen said). However, many gyms only have one width size on the machine therfore its more harder to really hit the tri's.

**nickrizz** · 08-25-2004, 07:12 AM

the only dips i like for tris are legs on bench and arms on other bench and dip in middle...... you guys know what i mean

**GoingBiG** · 08-25-2004, 07:56 AM

Originally Posted by nickrizz

the only dips i like for tris are legs on bench and arms on other bench and dip in middle...... you guys know what i mean

Benchdips

My triceps like it to... But my shoulders hate it

**nickrizz** · 08-25-2004, 09:37 AM

Originally Posted by GoingBiG

Benchdips

My triceps like it to... But my shoulders hate it

seriously!! my shoulders hurt when i do it too

**GoingBiG** · 08-25-2004, 09:38 AM

Originally Posted by nickrizz

seriously!! my shoulders hurt when i do it too

I have stopped doing benchdips and i'm doing frenchpress instead now... And frenchpress is also a very good exercise...

**bigordie** · 08-25-2004, 10:10 AM

Originally Posted by se11

same, i think dips are great for your chest, but they don't really put too much pressure on my tri's. are their alternitave ways of doing them.

i also found that when performing the dip try to keep your body strait up and down like a pencil if trying to incorparate more tricep, when i lean forward i feel it more on the chest. JMO

**Rebel Yell** · 08-25-2004, 08:03 PM

GREAT STUFF guys!
Thanks.
Got me all psyched for my next Tricep workout!

**BWhitaker** · 08-26-2004, 10:48 AM

Yeah, i know about GH release and squats, but i wouldnt say that they are the best for mass in the tri's. Of course, their are better.

And i was just giving him crap about the pulldowns, lol

**znak** · 09-02-2004, 09:39 AM

Originally Posted by bigordie

i also found that when performing the dip try to keep your body strait up and down like a pencil if trying to incorparate more tricep, when i lean forward i feel it more on the chest. JMO

Weighted dips are the king of all exercises to put mass on your triceps. I completely agree with Bigordie.

When you have two plates on your belt, plus your body weight that is a lot or weight being moved by your tris.

To keep your shoulders from hurting only go down to a 90 degree bend in your elbow.

Weighted dips are God's gift to tris.

Just my humble opinion.

**max2extreme** · 09-02-2004, 11:13 AM

Just like dips, I just get more out of doing em this way. 2 benches, feet on one, hands on other, whatever weight you can do on your lap (having a partner makes this a lot easier). Down as far as you can, or till your butt touches the ground and back up.

-max