'upper' tricep development

[gbrice75]

I'm really lacking any mass at the upper portion of my tricep... think about where the tricep ties in with the rear delt/teres major rear armpit area. Can anybody recommend some good movements that really target this area vs. overall tricep?

[kelkel]

Full range of motion exercises. Basically as your arms move up your body you are stretching the tricep more. Try seated over-head EZ-Curl bar extensions as well as single-arm dumbell over-head extensions or any variety thereof.

[gbrice75]

Full range of motion exercises. Basically as your arms move up your body you are stretching the tricep more.

Actually, this is what I've been focusing on as of late. With both one and two arm dumbbell french presses, I've really focused on the stretch, allowing the dumbbell to touch behind me, then bringing it back up just before lockout.

Try seated over-head EZ-Curl bar extensions as well as single-arm dumbell over-head extensions or any variety thereof.

Unfortunately, I had to give up all barbell tricep exercises - which sucks, because I think they can be great mass builders. I have a nagging injury, I might have even talked with you briefly about it, can't remember - but it runs all along the forearm and feels very much like shin splints. It's brutal, and I've narrowed it down to any exercise that keeps my arms locked in a plane, such as with a barbell. Can't do barbell curls either, except for preachers oddly enough.

I think the single arm you mentioned above is the same as the french press i'm already doing..??

[gearbox]

Single arm cables. Your body is slightly turned to the side.
I like two arm over head press ( not sure if you can do them)
Also when hitting rear delts with reverse cable cross over is feel it in my upper upper tri/side delt

[kelkel]

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.

hello turk.

[Turkish Juicer]

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.

[marcus300]

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

[largerthannormal]

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......

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

[JimmySidewalk]

anything that is over-head because that way you will stretch the triceps really well. either dumbell, barbell, there are even some machines like the one dorian yates has in his gym, very effective. i have one in my gym also, its awesome

and also, pull those arms, those elbows as far back as you can when doing over-head. Obviously dont exagerate, but get on that good hard stretch

[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

[Turkish Juicer]

^^^ Damn, Marcus is hardcore

[kelkel]

^^^ Damn, Marcus is hardcore

You know there's no other way Turk!

[largerthannormal]

np brp, you have the same physic as my best friend and he came to me asking the same thing... hes actuallly a retired MOD on here and its been working for him.

and yes believe it or not... push press......variations of it... point your elbows forward close grip to hit the tri, place them wide and hit the delt a lil more. ( could be a lil genetics too so you may have to work on it more than i.

and bro for me i look semi- retarded cause they are so big in reference to the rest of me. it makes my BIs look small and my triceps because you cant make out where they start and stop and no im not fat.. lol , you are pretty well proportioned bro..

[gbrice75]

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

I use 105lbs for 2 arm dumbbell press... does that count?

^^^ Damn, Marcus is hardcore

Marcus is... brutal!

np brp, you have the same physic as my best friend and he came to me asking the same thing... hes actuallly a retired MOD on here and its been working for him.

and yes believe it or not... push press......variations of it... point your elbows forward close grip to hit the tri, place them wide and hit the delt a lil more. ( could be a lil genetics too so you may have to work on it more than i.

Close grip push press, eh? Interesting...

and bro for me i look semi- retarded cause they are so big in reference to the rest of me. it makes my BIs look small and my triceps because you cant make out where they start and stop and no im not fat.. lol , you are pretty well proportioned bro..

lol, thanks man. I on the other hand AM fat right now... I have a lot of work to do this spring, but i'm game. Need to get lower BF than I had in my avy... that's the goal... improve every year.

[gearbox]

Hard to argue with Marcus, but remember he is not human. All great advise. Close grip bench is tough on your wrists so use wrist wraps if your going to do them.
I do 110's for over head and rep to 10. Then move to 125 for as many as I can which is about 5. Make sure your going down to 90 degree or wt least getting a stretch.
as Marcus said, lift like your life depends on it and you will grow. I have been.doing this a long with his HIT training and its going great

[M302_Imola]

I think you have the right idea gbrice75...tricep exercises where you can emphasize the stretch behind your head will be your best bet for upper tricep development. Sucks you have a nagging injury but just try to work around it. Love me some overhead dumbbell extensions but make sure the elbows have plenty of blood flow and are warm as these exercise is very taxing on them.

[gbrice75]

Hard to argue with Marcus, but remember he is not human. All great advise. Close grip bench is tough on your wrists so use wrist wraps if your going to do them.
I do 110's for over head and rep to 10. Then move to 125 for as many as I can which is about 5. Make sure your going down to 90 degree or wt least getting a stretch.
as Marcus said, lift like your life depends on it and you will grow. I have been.doing this a long with his HIT training and its going great

Thanks again gear. I might be able to do 110's for 10 for 1 set, but that'd be about it. I know I can't touch 125. Wrist wraps with close bench sounds like a great idea!

I think you have the right idea gbrice75...tricep exercises where you can emphasize the stretch behind your head will be your best bet for upper tricep development. Sucks you have a nagging injury but just try to work around it. Love me some overhead dumbbell extensions but make sure the elbows have plenty of blood flow and are warm as these exercise is very taxing on them.

Agreed... I get a lot of pain in my elbows when doing these. I really do try to stretch... not just at the elbow joint, but also at the shoulder... I bring my full arms back as far as possible too, so the dumbbell winds up somewhat away from my back even with a 90 degree bend in my elbows.

[M302_Imola]

Agreed... I get a lot of pain in my elbows when doing these. I really do try to stretch... not just at the elbow joint, but also at the shoulder... I bring my full arms back as far as possible too, so the dumbbell winds up somewhat away from my back even with a 90 degree bend in my elbows.

Have you tried wearing long sleeves or elbow wraps when doing these? They really do help trap heat into the area which helps.

[gbrice75]

Have you tried wearing long sleeves or elbow wraps when doing these? They really do help trap heat into the area which helps.

Nope, never have. Guess I should!

[gearbox]

Compression wraps at walmart work great. Two wraps for like $15 I think. But they may not have xxxl for you though

[M302_Imola]

Nope, never have. Guess I should!

It really does help! Try it and report back.

Compression wraps at walmart work great. Two wraps for like $15 I think. But they may not have xxxl for you though

Yes, compression wraps is what I was getting at. size xxxl? lol, I'm stuck with smediums! lol

[MickeyKnox]

Lots of terrific advice and suggestions here.

Triceps is my game, no question. Everyone has their favorite muscle group and mine is definitely triceps. In fact, if it weren't for my triceps, i'd have nothing to brag about..lol

I have two recommendations for the upper tricep that i confident you will make gains from. First is what i call the French Press. Basically a triceps extension in the seated position. Take a heavy dumbbell with both hands and press it above your head. I start out with 80's and work up to 10-12 reps with 140's. You'll likely have to use a partner with that kind of weight though. Im unable to lift 140lb from my lap to my shoulder.

Second exercise is cable extensions with the rope attachment. Peg the weight you use and grab the rope and stretch out with it as if you're going into a lunge so that your back is straight in line with your leg. Then start cranking out the reps. I finish with 180lb. I love triceps.

Good luck Brice!

[gbrice75]

Compression wraps at walmart work great. Two wraps for like $15 I think. But they may not have xxxl for you though

lol yea, for my HUGE arms...

Lots of terrific advice and suggestions here.

Triceps is my game, no question. Everyone has their favorite muscle group and mine is definitely triceps. In fact, if it weren't for my triceps, i'd have nothing to brag about..lol

I have two recommendations for the upper tricep that i confident you will make gains from. First is what i call the French Press. Basically a triceps extension in the seated position. Take a heavy dumbbell with both hands and press it above your head. I start out with 80's and work up to 10-12 reps with 140's. You'll likely have to use a partner with that kind of weight though. Im unable to lift 140lb from my lap to my shoulder.

140's? Fuk man... I struggled with a 110 today. I guess we know why tri's is your favorite group!

Second exercise is cable extensions with the rope attachment. Peg the weight you use and grab the rope and stretch out with it as if you're going into a lunge so that your back is straight in line with your leg. Then start cranking out the reps. I finish with 180lb. I love triceps.

Good luck Brice!

I'm having a hard time picturing this one... any vids on YT that show the form you're talking about?

[MickeyKnox]

Like this Brice, but even more stretched out. The rope and cable should be directly ABOVE your head and back. Make your back and extended leg one straight line. You'll see when you actually do it what i mean. The cable and rope should not touch your body anywhere, especially your head. If done correctly it will isolate that upper part of your tricep.

http://www.youtube.com/watch?v=hS82Wlo67O0

I found a better version ^^

[gbrice75]

Like this Brice, but even more stretched out. The rope and cable should be directly ABOVE your head and back. Make your back and extended leg one straight line. You'll see when you actually do it what i mean. The cable and rope should not touch your body anywhere, especially your head. If done correctly it will isolate that upper part of your tricep.

http://www.youtube.com/watch?v=hS82Wlo67O0

I found a better version ^^

Awesome!! I actually already do these... in fact I just did them today. I probably don't bend over as much as you're describing, so i'll make that change to see how it feels. I already get a really good stretch with this exercise, so I imagine it'll be that much better. Thx MK!

PS - thanks for the vid selection, she's easy on the eyes!