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Thread: **Official tricep thread**

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    marcus300's Avatar
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    **Official tricep thread**

    What your best tricep exercises for building strength, size and mass to create those hose shoe tri's?

    Lets create a thread what will help those who suffer with under development or who want freaky tri's - lets talk injuries, what movements are you using to produce serious size

    Have you made any serious development over the yrs through your style or certain movements

    Any questions any members may have lets answer them, one way doesn't fit all but hopefully this thread will help give you an overall view whats working with results.

  2. #2
    Capebuffalo's Avatar
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    Nacho got me doing French Press and skull crushers. Size was almost imediate. Really adds thick meaty muscle.

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    Skull crushers and incline kickbacks are favorite for tri's.
    I had tendonitis in my right elbow and it was just about impossible to do most tricep exercises but nothing tb500 didn't take care of.

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    Obs
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    One hand OH DB ext and two hand.
    V bar cable ext

    Skull crusher is best imo but my elbows hurt bad foing that so I either wait till last exercise or do JM presses.

    Tris were worst. Only got them to really grow this year

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    Dips, reversed grip bench, behind head dumbell raises, cable rope pull downs, and I agree on skull crushers

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    Just do tons of chest

    They have no choice but to play ball

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    Close grip bench press seems to be the ticket for me

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    Went about 2 months of only overhead rope ext amd pushdowns, decent results but not great. So now trying just working them during chest and doing skull crushers. Wanted to try something different. Better results. So next gonna try all 4 as a routine and see. Theyve grown some just not as much as i would like to see

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    marcus300's Avatar
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    I usually train triceps HIT fashion and condense all the sets and reps into one working set - I first make sure I know what weight I will be attacking the tri's with and also warm those elbows up.

    Skulls ez- I have swapped this with db skulls and I have zero elbow pain, I also move my arms further over my head so my tricep takes all the stress and not shoulder and elbows. The body does fight and tries to find a easier road but if you stick with the harder route it does target the triceps more.

    My fav is seated db French press with two hands - this target the long head and doesn't involve any other muscle groups so this for me has given me super size on my arms, its really worked the long head and put slabs of tissue on it. Love this movement and in time the weight you can do will amaze you.

    Pushdowns using various bars hit my outer head nicely

    Machine dips is really cool if I angle my body correctly

    close grip bench I do use but like doing these when they are fully fatigued so I use lighter weight and floods the muscle with blood.

    Many times I will ask for a spotter if I am going to failure and get some forced and negs out or I will use drops or rest pause to further increase the stress on my working set, I will normally only go with one or two at the most working sets but normally one is good enough. I've mainly targeted the long head to give that hanging look when in the double bicep pose and also when they are relaxed so it hangs.

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    Obs
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    Seated db french press... I will add it first exercise, next routine.

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    Obs
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    Is the seated db fp done with one dumbell or two?
    I have done similar but didnt really know what to call it. One dumbell but my palms were always facing up.

    Google is showing two variations single and double.
    Assuming double would put the arms in a position better suited to isolate.

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    Capebuffalo's Avatar
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    Quote Originally Posted by Obs View Post
    Seated db french press... I will add it first exercise, next routine.
    IMO run it second. Use the first one to get warm and blood moving. Also imo frenchpress puts size on better than any other movement.

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    Capebuffalo's Avatar
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    Quote Originally Posted by Obs View Post
    Is the seated db fp done with one dumbell or two?
    I have done similar but didnt really know what to call it. One dumbell but my palms were always facing up.

    Google is showing two variations single and double.
    Assuming double would put the arms in a position better suited to isolate.
    **Official tricep thread**-4e39c9f3-1295-462e-ae73-6e055340dbd1.jpeg I like the one dumbbell.

  14. #14
    Obs
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    Quote Originally Posted by Capebuffalo View Post
    Click image for larger version. 

Name:	4E39C9F3-1295-462E-AE73-6E055340DBD1.jpeg 
Views:	31 
Size:	83.6 KB 
ID:	173939 I like the one dumbbell.
    This and one hand OH ext is what I been doing

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    marcus300's Avatar
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    Tricep db kickbacks are another movement I like doing at the end of a good session, very strict and a lot of squeezing

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    Quote Originally Posted by marcus300 View Post
    Tricep db kickbacks are another movement I like doing at the end of a good session, very strict and a lot of squeezing

    I like them but I prefer doing them both at the same time. Works for me.
    -*- NO SOURCE CHECKS -*-

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    marcus300's Avatar
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    Quote Originally Posted by kelkel View Post
    I like them but I prefer doing them both at the same time. Works for me.
    I prefer single but I've done double often.

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    Pressdowns, Kickbacks, Dumbbell Skullcrushers

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    marcus300's Avatar
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    Quote Originally Posted by MACKATTACK View Post
    Pressdowns, Kickbacks, Dumbbell Skullcrushers
    Sets and reps mack?

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    Kay kay is offline Junior Member
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    Overhead v bar extensions from a low pulley cable.

    3-5 sets 8-16 rep range depending on what phase of my training Iím in, i cycle my
    Amount sets and my rep ranges.

  21. #21
    Kay kay is offline Junior Member
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    Focus on the negative stroke of the movement and really slow it down and squeeze the muscle. This was a game changer for my
    Arms.

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    Quote Originally Posted by marcus300 View Post
    What your best tricep exercises for building strength, size and mass to create those hose shoe tri's?

    Lets create a thread what will help those who suffer with under development or who want freaky tri's - lets talk injuries, what movements are you using to produce serious size

    Have you made any serious development over the yrs through your style or certain movements

    Any questions any members may have lets answer them, one way doesn't fit all but hopefully this thread will help give you an overall view whats working with results.
    I think your question is wrong marcus. Its not about the exercise. Its more about the weigt, reps and form.

    When i stopped this 6-12 reps shit, my tris became real good.
    I always start with 30 to 40 reps and its rare im below 20.
    Kickbacks, french..dont mean shit...burn, continous tension, high rep, mod weigth.....name of the game dog.

    Sent fra min SM-N9005 via Tapatalk

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