big f***in tris

**debonair** · 02-09-2008, 04:03 PM

Anyone recommend a tricep exercise for mass? I typically do skull crushers, but want to change things up.

**KZRSOIZE** · 02-09-2008, 05:01 PM

how about heavy narrow grip bench presses with elbows in....

**domeyeahaigh** · 02-09-2008, 06:12 PM

close grip

**Big** · 02-09-2008, 07:08 PM

Weighted dips, the squat of the arm world.

**debonair** · 02-10-2008, 12:19 PM

I like both close grip and weighted dips. Although, I had shoulder surgery less than a year ago and my bad shoulder tends to bother me on those exercises.

On the close grip bench...traditional grip or palms facing back (toward face)?

**TR'05** · 02-10-2008, 02:45 PM

Originally Posted by Big

Weighted dips, the squat of the arm world.

No question.

If I could only use three lifts, they would be squats, deadlifts, and weighted dips.

To really hit the tris, concentrate on full range of motion (i.e. your upper forearms and bis should touch at the bottom of every rep). Also, you must be cognizant of tempo/time under tension- I have found a 4 second negatives, 1 second hold to be the best for mass gains; 41X0 (6-9 rep range). Try to use a narrower grip if your shoulders permit it and keep your torso perpendicular to the floor to target the tris, moreso than chest/delt/shoulder.

**debonair** · 02-10-2008, 03:23 PM

I will try it...thanks for the advise.

**jerseyboy** · 02-10-2008, 09:44 PM

I was doing weighted dips in my other gym for years because they had the belt there and I would use 60 pound dumbbells. Now where I'm at the plates and dumbbells are way across the other side of the gym and no belt. Now I do seated dips with up to 8 plates on the machine but I don't think it works as well.

**hobbs9963** · 02-10-2008, 10:09 PM

Weighted dips followed by narrow grip with olympic bar.

**can4521** · 02-13-2008, 11:01 AM

I would say weighted dips as well, im no expert but they seem to be what has given me the most size/strength
i believe they work some chest as well ?

on my arms day i typically throw in close grip at the end, sometimes as a burnout

**God of Thunder** · 03-24-2008, 10:20 PM

I run the seated triceps machine, one thing that has worked great for me on mass gains is to do each arm at a time. its really good for the neuromuscular control and it prevents asymmetrical growth.

**ZTEM** · 03-25-2008, 10:05 AM

bro a belt is 30 bucks buy one if you liked it that much

**rockinred** · 03-25-2008, 04:25 PM

skull crushers blow my tris up... I would do these three if I only had a choice of three: close grip bench, weighted dips, and skull crushers... you should be cooked after those. burn out on pull downs.

**STRONGMAN91** · 03-25-2008, 06:13 PM

close-grip bench for sure, then skull crushers

**MFT81** · 03-26-2008, 08:18 AM

TIP: when doing skull C. Make sure that

1. your hands go back to the top/crown of the head not the forhead for a greater stretch in the tris.

2. Preform at a slight incline or decline because once your arm is straight up and down you lose tension in the tricep due to being in an equal plane with gravity. This tip also works well when doing tricep exts behind the head with a db.

I know that sounds pretty common sense but everyone seems to do it "Wrong"

**wanabeMASSIVE!** · 04-06-2008, 08:46 AM

iv found a new exercise that i do for tris. revers grip in the cable pull down elbows behind back and press as u wer to do ur normal tri exercise on the machine... works on ur inner triceps real nice!

**Manorexic** · 04-06-2008, 08:57 AM

i usually do weighted dips on chest days ... skullcrushers into a close grip press work real good for me

**Deltasaurus** · 05-28-2008, 01:48 PM

weight dips,bench dips with weight for the lower tri,lying french press,heavy pressdown IMO

**smokethedays** · 05-28-2008, 01:54 PM

Try this:

20 reps pull downs, 15 reps close grip (super set, med weights) x3

20 reps reversed pull downs (1 sec. pause at full extended arm postion), 15 reps weighted dips (super set) x3

8-10 reps HEAVY skull crusher (you won't be able to go heavy really, but wt ever u can). x3

Good luck
Smoke

**BigLittleTim** · 05-28-2008, 01:58 PM

Tricep kickbacks work a range of motion usually ignored in most other tricep exercisses. They've brought out a longer, fuller "sweep" in my triceps, if that makes any sense.

-BigLittleTim

**DeputyLoneWolf** · 05-29-2008, 01:21 PM

Originally Posted by jerseyboy

I was doing weighted dips in my other gym for years because they had the belt there and I would use 60 pound dumbbells. Now where I'm at the plates and dumbbells are way across the other side of the gym and no belt. Now I do seated dips with up to 8 plates on the machine but I don't think it works as well.

I didnt have a belt either and couldn't go without weighted dips so I bought on on bodybuilding.com for $20

**whiteronniewannabe** · 05-29-2008, 01:37 PM

Seated tricep pushdowns (Ronnie Coleman Cost of redemption) if you not sure what is. Then again your gym might not have one

**daytrader** · 05-30-2008, 10:58 AM

Close grip bench press with GOOD FORM is king IMO... took me years to get the form down to wear im pushing mostly tris and less front delt.... come to think of it i actually perform between a CG bench and a jm press wherr im almost pulling the bar towards my self during the negative so im really feeling the stretch

**Dukkit** · 05-30-2008, 11:07 AM

Originally Posted by BigLittleTim

Tricep kickbacks work a range of motion usually ignored in most other tricep exercisses. They've brought out a longer, fuller "sweep" in my triceps, if that makes any sense.

-BigLittleTim

+1..