triceps

[taufeedawg]

What is the most effective exercise to gain mass on the triceps? and once the mass is gained, what is the best way to tone the biceps?

 

[jrod196]

Close grip bench/Skull Crushers for mass. For sculpting, Tricep pushdowns, dumbbell kick backs.

 

[eleven11]

What is the most effective exercise to gain mass on the triceps? and once the mass is gained, what is the best way to tone the biceps?

Tri's right.
All your heavy chest work is going to build your Tri's. weighted dips and skull crushers are other good ones. Diet brings out the definition not toning exercises...................11

 

[dennis]

yes i agree to all above..i like the brain crusher(can give you bad tendonitis),close grip bench and the weighted dips..dips are good but once you use weighted method it gets even better..Now for those bi's..hit them from every angle you can..include reverse curls,hammers,wide grip,concentrations...etc..

 

[Girth]

Listen to the double 11. It's diet that "tones". As an aside, don't ever use the word "tone" unless you are talking about music. Just don't.

Forget ALL direct arm work unless you have spare time. The load placed on the bi's and tri's will be greater in all the compound exercises, than it could ever be in any direct isolation one. Also, arm size is a function of bodyweight. The larger you are, the larger your arms will be.

Case in point, when I was first beginning and actually training my arms, they were much smaller. Once I wised up and focused on the BIG exercises, dropped all direct arm work, and added 50 lbs of bodyweight. My arms got larger along with my body. And yes, they are still larger whilst my BF% is less. The hormones released by the BIG exercises will make your whole body grow.

So as I've said before, for bigger arms.....squat.

 

[taufeedawg]

Thanks all for the advice and direction. And sorry for using the word " " Well I was asked not to use it so I won't.