How to get horseshoe triceps?

[Ozzy619]

My long head is good, but I still dont have that deep horseshoe yet. What can I do to really hit the lateral and medial to get that horseshoe. I feel like every lift I do focuses on the long head. Im around 12% bf right now.

This is what I have been doing on my arm day for tris after warm up (heavy lifts are 3 to 4 sets in 8 to 12 reps); heavy close grip bench, heavy seated tri ext with 1 dumbbell, dips sometimes weighted, single arm cable extensions 7x12. I do this once a week.

Some lifts I dont currently do are skull crushers, kick backs or laying pronated extensions.

What are some recommendations from the guys that have horseshoes?
Should I hit them on chest day as well?

 

[weighted chinup]

I don't think exercise selection is the issue, you are getting plenty of variety in and even CGBP and Weighted Dips do an excellent job of hitting all points in the tricep, Dips especially. Someone could probably build some ridiculous triceps just with weighted dips alone if they wanted to be really minimalist in their training.

I believe its just a matter of being patient and eventually as you get further along in your development these details in your physique will become more pronounced. I don't think the problem is training related for you because I can't think of anything to do differently that will make a difference.

 

[Ozzy619]

I don't think exercise selection is the issue, you are getting plenty of variety in and even CGBP and Weighted Dips do an excellent job of hitting all points in the tricep, Dips especially. Someone could probably build some ridiculous triceps just with weighted dips alone if they wanted to be really minimalist in their training.

I believe its just a matter of being patient and eventually as you get further along in your development these details in your physique will become more pronounced. I don't think the problem is training related for you because I can't think of anything to do differently that will make a difference.

Ill take your word for it, I have noticed alot of growth in the long head, guess the other two will catch or maybe Im being to critical too fast. Ill keep at it, thanks for letting me know I wasnt slipping in the training department. I do need to do more weighted dips, I dont look forward to them at all.

 

[Mr.B66]

I agree with WCU on the dips , awesome exercise for developing tricep mass and strength.
But for building some mass in the meaty inner head ive always really liked to do heavy skull crushers, incline bench triceps extensions both barbell and dumbbell. And also heavy close grip bench press.
These are my go to movements for packing on size and gaining a lot of strength as well , which of course allows for heavier weights in all the other tricep exercises which of course helps pack on even more size.
Im sure this is nothing you dont already know , but i felt it worth mentioning.

 

[Docd187123]

Rippetoe calls lying tricep extensions the fourth powerlift. They're a great tricep exercise bc they work both functions of the tricep, elbow extensions and shoulder extension. Other great lifts are the JM press, band push downs, spoto press, and CG incline bench

 

[biglumber69]

Rippetoe calls lying tricep extensions the fourth powerlift. They're a great tricep exercise bc they work both functions of the tricep, elbow extensions and shoulder extension. Other great lifts are the JM press, band push downs, spoto press, and CG incline bench

What is a JM press?

 

[Docd187123]

What is a JM press?

It's an excellent lift for building tricep strength and improving the bench press.

 

[biglumber69]

@Docd187123 thank you

 

[Docd187123]

@Docd187123 thank you

Most welcome Big L

*side note: Big L is one of my favorite old school rappers lol

 

[D-Ballin]

Do skull crushers give you joint issues?

I would agree with wcu also, that you have a good variety. But nothing else has ever built arm mass for me like skull crushers. I don't think I would want to live without them. Very thankful that they don't give me issues like some people.

 

[cdoubleu]

Rope extentions with a real focus on pushing the hands away from each other and flexing at the bottom of the movement should put more emphasis on the other heads. I think the trick is to go much lighter than a guy would normally want to go and spread those ropes apart and hold it for a moment.

Ps. That ass in you avi is incredible

 

[fastasf]

I started incorporating this into my triceps routine and I have really seen some new growth. Minimal rest between the 20 reps. Pick a weight you can get all the way thru and really focus on the stretch/squeeze.

 

[Wunderpus]

I would look into the PMMA stuff.

No, In seriousness I have developed my short head the best with 1 arm rope presses. Sort of cross it over from the opposite shoulder to your hip ( like you're making half of an X)

Fuck it's hard to explain workouts Helen Keller style.

 

[Whoremoans]

I hear shake weights work really well.

 

[Gymjunkie70]

It's an excellent lift for building tricep strength and improving the bench press.

Thanks for that Docd,definately trying these next arm day

 

[Ozzy619]

I would look into the PMMA stuff.

No, In seriousness I have developed my short head the best with 1 arm rope presses. Sort of cross it over from the opposite shoulder to your hip ( like you're making half of an X)

Fuck it's hard to explain workouts Helen Keller style.

I get it, i try this next time I hit the tris

 

[Mr.B66]

Another exercise i like to do is heavy skull crushers (6-8 reps) and i mean no way you could get another rep, i then push out as many close grip tricep presses as i can with the same weight. So after my last rep i immediately do the presses.
This will destroy your tri's and that inner head will blow up.

 

[Mr.B66]

Forgot to add that the presses are done to complete failure.

 

[Ozzy619]

Forgot to add that the presses are done to complete failure.

So until you no longer lift the weight and literally crush your skull??

 

[Mr.B66]

So until you no longer lift the weight and literally crush your skull??

Haha !! No im talking about the presses not the skull crushers. You know basically its a close grip BP just done with the EZ curl bar.