View Full Version : triceps help
supermoshi
08-17-08, 8:43 am
yo guys! Was wondering, whats the best and most effective triceps routine/training to bulge my triceps. My triceps are lagging when compared to my biceps. Right now i train triceps twice a week, after chest and shoulders. Whats a good program get a huge triceps.
BIG BAD BENCH! Close grip for PR's, push downs, dips, and lying barbell extensions. Make'm strong[er] and they wont let you down. Ditch the kick backs, one arm cable extension and all the light weight stuff.
excessive endorphins
08-17-08, 10:26 am
Do ONE HEAVY tricep exercise for 3-4 sets after either Chest or Shoulders.Close grip bench is good.The other day,attack your triceps with some heavy overhead extensions or decline skullrushers.Finish off with reverse pressdowns.You can also try doing a few handfuls of dips pre-chest/shoulder workout.You should do pushups almost everyday just for the hell of it.
Also one last tip,try doing triceps before shoulders.Cut out the pressing movements on shoulders and focus on raises.
Pizzalamp
08-17-08, 10:28 am
close grip bench or weighted dips-3x8-10
overhead dumbell extensions-3 x 12
pushdowns-3 x 10-12
try bench dips behind the back, with as many 45. plates as you can handle w/ good form.
excessive endorphins
08-17-08, 1:42 pm
try bench dips behind the back, with as many 45. plates as you can handle w/ good form.
Good exercise but shitty rom.Id say actual dips.
Close pushups are another good one,with weight on your back if you can manage.
InkdMuscle
08-17-08, 1:55 pm
this is what i do and i have gotten good results for my triceps the are really getting huge.
Skull Crushers: 4 sets.
Cable push down Reverse grip: 4 sets both cable exercises with the "w' bar
cable push downs reg grip: 4 sets
rope push downs: 4 sets
after those my tri's are burn'n and feel'n pumped beyond belief. not to mention all the exercises that hit them not indirectly. like bench and some shoulder exercises.
yo guys! Was wondering, whats the best and most effective triceps routine/training to bulge my triceps. My triceps are lagging when compared to my biceps. Right now i train triceps twice a week, after chest and shoulders. Whats a good program get a huge triceps.
There's no "best routine" where someone can specify an exact set and rep scheme, etc. Focus on hitting the basics heavy and hard- in this case close grip bench, dips, skullcrushers and pushdowns. Throw in some slow negatives, drop sets, and super sets. If you're trying to maximize your tricep workout then doing them after chest is exactly what you don't want IMO because you won't be able to close grip or do whatever as much since they'll be tired from your chest work. And make sure you're eating big.
theharjmann
08-17-08, 2:55 pm
Just stick to basics bro:
Heavy compound stuff finished off with lighter refined stuff. IMMACULATE FORM (i.e. keep elbows in when doing close grip bench). Allow enough time for recovery.
You say you do triceps after shoulders and chest.
Do a few sets after chest to finish them off, and maybe dedicate a whole session to them to bring them up. Thats what i did. I would spend one day just doing triceps and calves and abs. Worked well.
Peace
TheBassGuy
08-17-08, 7:47 pm
my triceps were lagging before then I did this for a month:
CGBP work up to a 5-rep max
Pushdowns:3-4 sets
Triset: Skullcrushers, one-arm extensions, bench dips to failure.
shizz702
08-17-08, 8:36 pm
Just look at it this way, your triceps will get bigger and stronger from pressing big weights. Anyone that can press a few hundred lbs is gonna have good triceps. Don't worry about the isolation exercises stick with the basics.
bigrhino
08-17-08, 8:48 pm
How come only one person has said dips??? That is an excellent triceps builder. If you can't do them weighted, do them unweighted, and if you can't do them unweighted, use the machine, there is no shame in that. The assisted machine is the same exact version. I do dips twice a week. I do the parallel ones on arm day, and the V-ones on Chest day.
I would say focus on dips and on adding hanging weight. I do them second on arm day after pushdowns (lets my joints and tris warm up). After dips, do your normal routine.
Not only will dips build up your tris, but they will add overall mass to the rest of your upperbody. Plus they provide "functional strength."
Pizzalamp
08-17-08, 8:48 pm
How come only one person has said dips??? That is an excellent triceps builder. If you can't do them weighted, do them unweighted, and if you can't do them unweighted, use the machine, there is no shame in that. The assisted machine is the same exact version. I do dips twice a week. I do the parallel ones on arm day, and the V-ones on Chest day.
I would say focus on dips and on adding hanging weight. I do them second on arm day after pushdowns (lets my joints and tris warm up). After dips, do your normal routine.
Not only will dips build up your tris, but they will add overall mass to the rest of your upperbody. Plus they provide "functional strength."
i said dips
futurefreak101
08-17-08, 8:51 pm
definately close grip bench is one of the most effective exercises IMO.
Heres what i dont understand, why hasn't anyone said Cut down on the volume! You are training them twice a week, and they are lagging, which normally means they are overtrained. Just train them once, after either shoulders or chest, and call it good. By hitting them twice a week after them already taking a beating from all the presses, they are wore out.
After shoulder day
Dips weighted 4 sets
Skull crushers 4 sets
LIGHT rope extensions 3 sets high reps
Go home.
After chest
Cable extension aka pushdowns 4 sets
Overhead Db extensions, 3 sets
Dips Bw failure 3 sets
BIG BAD BENCH! Close grip for PR's, push downs, dips, and lying barbell extensions. Make'm strong[er] and they wont let you down. Ditch the kick backs, one arm cable extension and all the light weight stuff.
I have to agree with this. I've been training powerlifting style for bench. The other day my parents asked me why my triceps are noticeably bigger than my bi's. When you bench heavy, your biceps have to play catch up.
invictus
08-17-08, 11:42 pm
two to three days after a chest routine
4 sets close grip bench
4 sets skull crushers
4 sets rope pull downs
do what you can to increase the intensity, dont train them twice a week if your not seeing any gains that way. Strive for deepest pump possible and for big strength gains, eat big obviously, i think we've said that so many times on this forum there should be a little sidenote next to the flashing A in the corner saying eat big to save us from getting carpel tunnel. And if your bis keep growing and your tris are still far behind, then reduce bi training to every other week, or maybe just do a little bi work after back day, i believe that would produce slower bi gains then training them on their own day.
supermoshi
08-18-08, 6:15 am
tnx brothers. since i just returned to lifting after a year an a half of rest due to injury. my arms started at 14.5inches now its on 16.5. im hoping to get them bigger specially the triceps since its being left behind by my biceps.
Hollow1
08-18-08, 12:08 pm
Good one by BigAnt:
http://forum.animalpak.com/showthread.php?t=19257
You guys hit the nail on the head, heavy, strong movements with a focus on increased reps/weight will yield massive results, bigger triceps and stronger bench press.
what i have found to really give my triceps that extra kick in the ass for a major pump is at the end of your workout pick up a cable handle, standing straight up an do a one armed cable pulldown, with a strict focus, feel it hits the heads damn nicely...