Tri's and Training.

[-MU-]

Tri's and Training.

What do you guys find most effective for building the triceps. I just added a Larry Scott Exercise that Myo suggested, and it got my tri's sore as shit...First time in a long time. I also switched my training split around and I'm devoting a day specifically for arms. I think me working Tri's after chest, and Bi's after back, was just pre-exhasting them and I was simply not working them hard enough, or with enough focus{Mind/Muscle connection}.

Enlighten me please !!!

 

[irish_2003]

bb pullover and press with a straight bar......i no longer can do lying bb ext due to tendonitis......these combine the stretch part of the nosecruncher with a close grip press movement.........i've tried these with ez bars in the past, but the grip on them is too close for me now that i'm older and wiser with my wrist and elbow joints

 

[ajdos]

bb pullover and press with a straight bar......i no longer can do lying bb ext due to tendonitis......these combine the stretch part of the nosecruncher with a close grip press movement.........i've tried these with ez bars in the past, but the grip on them is too close for me now that i'm older and wiser with my wrist and elbow joints

Yeah those are great- I like doing them on a cable station then after hitting the pullovers going straight into pressdowns with no break at all.

Lying tricep extensions (skull crushers) are great but form is key-keeping your arms back behind your head at about a 30 or so degree angle and keeping the tension on your triceps is key- I see alot of guys pile on the weight and turn it into a pseudo front delt/pullover and press- keep the elbows fixed and sqeeze the weight up- wont take much weight if you keep your elbows back in this poisition.
The big one is close grip or dips- I love to have one semi compound execise for triceps in there.
Back in the day we did bench dips and would have your partner push down on your shoulders during the negative and you would resist as hard as you can then push back up- holy shit those hurt.

 

[chip bronson]

extensions are the cornerstone. i do them with an easy bar on a decline keeping the elbows pulled back towards the head. i do them seated overhead with that round/oval triceps bar and a single dumbbell and i find that reverse pushdowns (palms facing away from you) are great too. all these guys hit the long head well and i've noticed some gains in arm size over the past couple of months using these movements.

i still use the close-grip press but that hits my lateral head a lot. since my lateral head is pretty large, i don't use them every workout.

as for the extensions killing the elbows, i don't feel it. i warm up thoroughly and keep my reps 8-12. perhaps the elbow issues result from going to heavy with low reps. being that i don't compete and that i want to be healthy and injury free into my old age, i stick with what gives results without killing my joints and tearing my muscles.

 

[A.K.2]

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I found that decline tri bench then flat tri bench, fallowed with tri extensions, on a decline worked will. I always finished with tri cable extensions. If I still felt good I would do dips strait up as possible to hit the tris. Nothing beats tri bench for mass on tris.