tricep question need help

**randy6969** · 05-26-2006, 02:58 PM

well today is my chest and tris day and i had a question

well my chest workouts go as follows

Incline Dumbell Press 4 sets
Flat Dumbell Press 4 sets
Decline Dumbell Press 4 sets
Peck Deck 4 sets

Tris
Skull Crushers 4 sets
Press downs 4 sets
Dips 4 sets

so far my upper chest is not building as fast as the middle.. and my tricepts are ok from the top but my lower tricept is non existent.. i mean i have long arms is it possible for me to workout my lower part of the tricep... from the elbow up.. like from my shoulder down its thick but from elbow upwards its skinny.. my question is there anything i can do to build my upper chest and the lower part of my tricep... thnx

plz critique

**boxingbean** · 05-26-2006, 04:53 PM

BENCH
then go to DUMBELL INCLINE
and IMMEDIATELY follow with SMITH MACHINE INCLINE and use a light wieght but as you come up, THROW IT UP and CATCH IT on the way down until u cant no more...watch ur upper s\well !!!!

**boxingbean** · 05-26-2006, 04:53 PM

ALSO, front dumbell raises are pretty good i dont use em tho

**liable** · 05-26-2006, 06:52 PM

i found weighted dips will build the bottom section of your tris

**boxingbean** · 05-26-2006, 07:05 PM

YA those are the bomb!

**bcap** · 05-26-2006, 07:28 PM

dumbell raises? as in a shoudler exercise? are you crazy?

**TADOLFI** · 05-26-2006, 07:48 PM

Originally Posted by liable

i found weighted dips will build the bottom section of your tris

These will work...another thing you can try is to hit cable pushdowns and curl your wrist at the bottom of the movement.

For the upper chest - it takes some time. Maybe stop the pec-deck and do incline bench as the last exercise.

Check your form on exercises as well - sometimes it is the smallest things that make the biggest difference.
Also make sure you go the full range for exercises.

**boxingbean** · 05-26-2006, 07:49 PM

waht??? those are bomb..start at ur chest, swing em up with arms out, and bring em in together up over your head, and back down how u started....

**mwolffey** · 05-26-2006, 08:03 PM

dumbell incline flies will help with upper chest, and make sure to to keep your back against the bench at all times, so you focus on the upper

**Timm1704** · 05-26-2006, 08:16 PM

dumbbell kickbacks will help alot with lower tris. keep doing the weighted dips, another mass-builder such as skull crushers or close-grip bench press, then finish with kickbacks

**~fuelforfire~** · 05-26-2006, 08:24 PM

Hit flat bench first, incline, then dips, weighted ones if you can and superset those with cable flys, and do more sets for those like 6-8 sets per excersize, then triceps do some supersets, and close grip bench helps same with overhead dumbbell extensions, i always felt it good right there

**randy6969** · 05-26-2006, 09:01 PM

thank u for ur replys guys.. i will try that... i worked out chest and tris i didnt get a chance to read the replys till after the workout but i did flat dumbell, incline dumbell, incline bench, decline bench, peck deck ,dips, skull crushers, and pushdowns.... im gonna try to fix it up i really wanna increase my arm size but i guess my genetics are making it hard on me but i still think i can do it... i also got very long arms so that makes it harder also.. but still doable... i hope