Tricep Mass

what is the best exercise to get some lower tricep mass?....i have a lot of trouble putting any size down near the back part of my elbow...any ideas...anything would help guys....right now here is my tricep workout..done on the same day as bi's...i dont do dips or close bench..my chest is over developed and when i get dirty(heavy),...my chest seems to take over...warm up with a 45 plate 3x10...

3x single arm over head
3x crushers
2x reverse pulldowns...i dont know what to call them...when the pulley is on the top of the system...i have the bar like i was gong to curl it..and i pull it down with my tri's
2x single arm pulley pull downs

and sometimes saturday i will hit my arms again with lighter weigth more reps
any ideas!?!?!??!

close grip bench press

Why dont you try doing TRI's on the chest days? Hit chest really hard. Since triceps are normally a secondary muscle on most chest workouts, they are already really warmed up. I always do my chest routine, then do these for tris:

Close Grip bench 3x10 @ 145
Skull Crushers 4x8 @ 80

then I normally alternate a different tri workout everytime for my third...whatever part i feel that needs the work.

i have tried that before...my tris just dont seem to respond

I wouldn't narrow it down to one set exercise; on days you work triceps, I would do a few different exercises and switch it up every few weeks.

I feel there is no real exercise that is magical.
Just make sure you have a journal and you are always monitoring your previous weeks. After about 6 weeks switch up your exercises and shock your muscles and make sure you are adding weight slowly and in small increments. I feel most people just get in a rut and do the same exercise over and over...

good luck

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Originally Posted by TCEL300

what is the best exercise to get some lower tricep mass?....i have a lot of trouble putting any size down near the back part of my elbow...any ideas...anything would help guys....right now here is my tricep workout..done on the same day as bi's...i dont do dips or close bench..my chest is over developed and when i get dirty(heavy),...my chest seems to take over...warm up with a 45 plate 3x10...

3x single arm over head
3x crushers
2x reverse pulldowns...i dont know what to call them...when the pulley is on the top of the system...i have the bar like i was gong to curl it..and i pull it down with my tri's
2x single arm pulley pull downs

and sometimes saturday i will hit my arms again with lighter weigth more reps
any ideas!?!?!??!

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quit messing around with stupid iso cable extention bullshit and keep it hardcore.Close grips bench presses with heavy weight do sets from 12 reps down to only 2 reps {on last set if your using a weight you can do more than 2 reps then its to light. 12 ,10,8,6,4,then 2reps make this your main tri exercise.Dothis for a couple years and maybe youll get big tricepts.This is the unfortunate truth behind getting bigger.heavy heavy heavy.

Try using a reverse grip on close-grip bench and skullcrushers as well...

Don't forget about dips! One of my better features on my body are my tri's and I'm a firm believer that it's due to the tons of dips that I've done over the years.

perhaps its also genetic too dude, so it may not be anything you are doing wrong! otherwise keeping eating and training.

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Originally Posted by mavsluva

Don't forget about dips! One of my better features on my body are my tri's and I'm a firm believer that it's due to the tons of dips that I've done over the years.

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Yes! Weighted dips are phenomenal.

Weighted dips kill mine

Weighted dips is the way to go when working tri's try not lean forward as much as you will work more of your chest if you slope. Try looking straight up at the ceiling, this will keep you relatively straight.