Best way for tri's to grow

[Oregongearhead]

Huh ? Gonna try those reverse bench presses on next tricep-workout , I think I"ll start light..........OGH

 

[Ravtech]

Reverse bench is awesome and hits some spots that otherwise aren't worked very often, but it's an awkward motion to get used to and it can be tricky getting the bar off the rack once you starting getting into heavier weights. I highly recommend a spotter if you're pushing heavier weights, really easy to roll the bar onto your face if you screw up your form.

 

[TaoPhD]

Seems like I'm stuck on tri's I'm doing skull crushers, pull downs, wat ever the rope is called, and sometimes close grip presses, but lately I'm not getting any growth at all, any suggestions on stimulating them again

How much variety with reps and sets are you getting? Everyone is different. I've got some homies that grew 20's doing mainly 20 rep sets. As far as depth and angle, listen to your body. We are all built a little differently so deep dips past 90 may work for one dude but tear the shit out of the next cats' shoulder. Now don't be a puss and have a 30 degree movement but a little elbow and possibly shoulder pain comes with the territory. Also variety with exercises. Hit them from different directions. Or you could just get implants like that famous retarded dude did

 

[TaoPhD]

Huh ? Gonna try those reverse bench presses on next tricep-workout , I think I"ll start light..........OGH

I always felt like those hit upper pec for me more than tricep.

 

[luckyduck]

Reverse bench press woke up my triceps. I love doing them on a smith machine.

 

[Demondosage]

First thing you need to analyze is how much distanced there is from your elbow to the start of your tricep, this will be the determining factor in how large you can genetically grow your triceps. The longer the distance the worse your tricep genetics are, and the "higher" your tricep is. I have a high tricep, one thing that helps is doing skullcrushers but bringing the bar behind your head rather than to the forehead. It puts more on the triceps and less on the elbow joints.

Another trick, the 1 minute dip. This is an old Boyer Coe exercise. You do a single dip, taking 30 seconds to get to the bottom in a slow controlled motion, then 30 seconds to get back to the top. I've managed to go 30 sec down, 30 sec up, 30 sec back down, and can make it about halfway back up before I die out, so my arms are under constant tension for about a minute and 45 seconds. It's brutal but it works.

Tricep pressdowns, another trick I do. Start standing close to the cable so its perfectly 90 degrees, hit about 6-8 reps, take 2 steps back so the cable is now about 70 degrees, 6-8 more reps, take another 2 steps back so the cable is now about 50 degrees, another 6-8 reps. The different angles of the cable will stimulate the triceps between upper middle and lower.

Tricep growth, its all about stretch, not weight. You need to stretch those fuckers out so you take full advantage of stimulating every part of them, from the start of the tri near the elbow all the way to its deltoid/armpit insertion point. Hope this helps

 

[johnnyBALLZ]

First thing you need to analyze is how much distanced there is from your elbow to the start of your tricep, this will be the determining factor in how large you can genetically grow your triceps. The longer the distance the worse your tricep genetics are, and the "higher" your tricep is. I have a high tricep, one thing that helps is doing skullcrushers but bringing the bar behind your head rather than to the forehead. It puts more on the triceps and less on the elbow joints.

Another trick, the 1 minute dip. This is an old Boyer Coe exercise. You do a single dip, taking 30 seconds to get to the bottom in a slow controlled motion, then 30 seconds to get back to the top. I've managed to go 30 sec down, 30 sec up, 30 sec back down, and can make it about halfway back up before I die out, so my arms are under constant tension for about a minute and 45 seconds. It's brutal but it works.

Tricep pressdowns, another trick I do. Start standing close to the cable so its perfectly 90 degrees, hit about 6-8 reps, take 2 steps back so the cable is now about 70 degrees, 6-8 more reps, take another 2 steps back so the cable is now about 50 degrees, another 6-8 reps. The different angles of the cable will stimulate the triceps between upper middle and lower.

Tricep growth, its all about stretch, not weight. You need to stretch those fuckers out so you take full advantage of stimulating every part of them, from the start of the tri near the elbow all the way to its deltoid/armpit insertion point. Hope this helps

Great post DD!! Several new things I'm going to try here, thanks..

 

[noah_k]

I always felt like those hit upper pec for me more than tricep.

It's awkward to begin with, but it takes even more getting used to to really recruit the tricep instead of letting shoulders/upper chest/forearms take the most of the load. Play around with how wide your grip is and how far your ass is off the bench.

I prefer free BB, but smith is actually not so blasphemous for this one and might even help find that sweet spot.

It quickly became one of those lifts that just *feels* fucking incredible during a contraction. I never had that with tricep dips or even close grip.

 

[fit2beking]

First thing you need to analyze is how much distanced there is from your elbow to the start of your tricep, this will be the determining factor in how large you can genetically grow your triceps. The longer the distance the worse your tricep genetics are, and the "higher" your tricep is. I have a high tricep, one thing that helps is doing skullcrushers but bringing the bar behind your head rather than to the forehead. It puts more on the triceps and less on the elbow joints.

Another trick, the 1 minute dip. This is an old Boyer Coe exercise. You do a single dip, taking 30 seconds to get to the bottom in a slow controlled motion, then 30 seconds to get back to the top. I've managed to go 30 sec down, 30 sec up, 30 sec back down, and can make it about halfway back up before I die out, so my arms are under constant tension for about a minute and 45 seconds. It's brutal but it works.

Tricep pressdowns, another trick I do. Start standing close to the cable so its perfectly 90 degrees, hit about 6-8 reps, take 2 steps back so the cable is now about 70 degrees, 6-8 more reps, take another 2 steps back so the cable is now about 50 degrees, another 6-8 reps. The different angles of the cable will stimulate the triceps between upper middle and lower.

Tricep growth, its all about stretch, not weight. You need to stretch those fuckers out so you take full advantage of stimulating every part of them, from the start of the tri near the elbow all the way to its deltoid/armpit insertion point. Hope this helps

Nice info here. I am going to try the two steps back and the 1 minute dip. I have a feeling that 1 minute dip is going to humble the shit out of me. LOL!

It's crazy how something so simple can kick the fuck out of you and humble your ass.

 

[raysugar1234]

First thing you need to analyze is how much distanced there is from your elbow to the start of your tricep, this will be the determining factor in how large you can genetically grow your triceps. The longer the distance the worse your tricep genetics are, and the "higher" your tricep is. I have a high tricep, one thing that helps is doing skullcrushers but bringing the bar behind your head rather than to the forehead. It puts more on the triceps and less on the elbow joints.

Another trick, the 1 minute dip. This is an old Boyer Coe exercise. You do a single dip, taking 30 seconds to get to the bottom in a slow controlled motion, then 30 seconds to get back to the top. I've managed to go 30 sec down, 30 sec up, 30 sec back down, and can make it about halfway back up before I die out, so my arms are under constant tension for about a minute and 45 seconds. It's brutal but it works.

Tricep pressdowns, another trick I do. Start standing close to the cable so its perfectly 90 degrees, hit about 6-8 reps, take 2 steps back so the cable is now about 70 degrees, 6-8 more reps, take another 2 steps back so the cable is now about 50 degrees, another 6-8 reps. The different angles of the cable will stimulate the triceps between upper middle and lower.

Tricep growth, its all about stretch, not weight. You need to stretch those fuckers out so you take full advantage of stimulating every part of them, from the start of the tri near the elbow all the way to its deltoid/armpit insertion point. Hope this helps

I like to do dips slow but never tried 30 second down and up. I usually lower slow and raise as fast as possible.

 

[Raider72]

First thing you need to analyze is how much distanced there is from your elbow to the start of your tricep, this will be the determining factor in how large you can genetically grow your triceps. The longer the distance the worse your tricep genetics are, and the "higher" your tricep is. I have a high tricep, one thing that helps is doing skullcrushers but bringing the bar behind your head rather than to the forehead. It puts more on the triceps and less on the elbow joints.


Tricep pressdowns, another trick I do. Start standing close to the cable so its perfectly 90 degrees, hit about 6-8 reps, take 2 steps back so the cable is now about 70 degrees, 6-8 more reps, take another 2 steps back so the cable is now about 50 degrees, another 6-8 reps. The different angles of the cable will stimulate the triceps between upper middle and lower.

I started doing this by accident & noticed exactly what you are saying. Good stuff right there.