Tri Help!!!

[Kal-El]

Out of all my training, the tricep seems to be the one that doesn't grow. I'm looking for any help that you guys can provide. I do triceps once a week on my back day, so they don't tired from any previous exercises. I do Lying DB headbangers, tricep pushdowns, reverse grip pushdowns, rope pushdowns, seated overhead tricep press and bench dips. Thanks for the help.

 

[muslhed1971]

Drop the bench dips

Out of all my training, the tricep seems to be the one that doesn't grow. I'm looking for any help that you guys can provide. I do triceps once a week on my back day, so they don't tired from any previous exercises. I do Lying DB headbangers, tricep pushdowns, reverse grip pushdowns, rope pushdowns, seated overhead tricep press and bench dips. Thanks for the help.

and drop all the cable work too. Concentrate on close grip benches, nosebusters/skullcrushers (if your elbows can handle it), and weighted dips. 6 reps max per set and go heavy.
Good luck.

 

[Kal-El]

I understand the theory of free weights, but why stay away from the bench dips?

 

[Snowblind]

Skullcrushers, close-grip smythe press, reverse grip smythe press.....

Those three exercises right there will make your triceps grow no question about it.

 

[muslhed1971]

Because

I understand the theory of free weights, but why stay away from the bench dips?

You simply cannot use enough weight to be in the rep range you need to be. Who in the hell wants to put 4-6 45lb plates on their nuts to do this exercise when other work even better. Even worse, who are you going to get to load and unload all that weight for each and every set?
Bench dips just aren't all that efficient.

 

[Kal-El]

That makes a lot of sense. What do you think about all the work on the Smith Machine? Isn't that along the same lines as the cable work, and the controlled range of motion?

 

[muslhed1971]

I like close grip incline work on the smith machine. Not as dangerous without a spot.

 

[Kal-El]

Thanks for the help guys. I'll have to try these exercises out this Friday. Please feel free to throw out anymore suggestions.

 

[Snowblind]

I like close grip incline work on the smith machine. Not as dangerous without a spot.

That's exactly why I do those exercises on the Smythe.....I train alone, so it works out great for me.

 

[jamesdal7]

Remember that the tricep is a small muscle. Don't over work it. Remember when you do flat bench, incline, and decline, your tri's are also working. I do 3 sets of dips with weights, and 3 sets of skull crushers, and sometimes I add 2 sets of tricep pushdowns. Sometimes more is not better for small muscle groups. That's all I do for tris and people always complement them. Tris has always been easy for me for some reason.... Just my 2cents....

 

[rob3412]

personally i like to do heavy sets of skull crushers i worked my way up, at first my eblows could barely do 80, now im up to 140 , just takes time at first u might feel sore in the elbows but as u start doing them more often u will learn how to use the muscle more correctly. i then do some weighted dips, dumbell behind the back, push downs as much weight as i can with 6-8 reps 2-3 sets.i then finish off with the ropes doing a burnout.

 

[EMO KILLER]

I agree with muslhed1971 yet I like to incorporate close grip on the decline bench. It seems to hit the tri harder. Any behind the head extensions works well also. go heavy and use free weights and youll be fine.

 

[Sir Lifts-a-Lot]

Decline Skulls and decline close grip are great for adding mass to the heads of your tricep. Damn just thinking of them I can feel em growing!!!

 

[Kal-El]

Thanks for all the help. I've added skull crushers, close grip (Smith Machine) and reverse grip (Smith Machine) bench to my try workout. I've noticed a much better pump, and can already see the difference.