[Apollo89]

hey guys im trying to bulk up and i was wondering beside cheat curls and preacher curls for biceps and tricep pushdowns and skullcrushers for triceps are there any other good excercises you can offer? thank you

[MikeNYY420]

The things that have given me the best gains are decline close grip bench press and decline dumbbell pullovers.( all the way to the ground) The first day I did the pullovers every part of my triceps were extremely pumped and then sore. As for biceps try incline curls and barbell curls are really good. I've heard that pinwheel curls and 21s are good to, but I don't do those.

[Apollo89]

thank you what do you mean in the declin pullovers all the way to the ground

[ZackKnight]

basically it takes out the chest part of it and makes u only use ur triceps.

[ZiR RED]

I cannot begin to tell you how bad of form people use when curling. I can spend my entire day (and I have) correcting peoples form when they do curls. And if you want big, well developed biceps, all you need are a few sets of barbell curls done in correct form.

First, retract your shoulder blades. The biceps actually attach to the shoulder blades and assist in raising the upper arms. By allowing your shoulders to come forward you take the emphasis off your bis and place it on your shoulders.

Second, your upper arm should be help forward at about 3-5 degrees.

Third, bend your knees to avoid rocking.

Fourth, keep your elbows tight to your sides. When your elbows leave your sides you are again partially taking the load off your biceps and switching it to your side and front delts.

Fifth, use a full range of motion. Begin with the arms fully extended, keeping your elbows fixed raise your lower arm until your elbow is fully flexed, then lower until your elbow is again fully extended.

Most people have to use about 33% less weight, but they feel their biceps working to a much greater extent.
Br

[MikeNYY420]

Originally Posted by Apollo89

thank you what do you mean in the declin pullovers all the way to the ground

Lay on a decline bench and take a fairly heavy dumbbell and bring it back over your head and down so the dumbbell touches the ground and all the way back up to the top, like at the top of a skullcrusher.

Dumbbell Pullover

This is a visual of it, but without the decline bench, which is important I found the details of the importance, but I remember reading an article on it I'll try to find it later.

[MikeNYY420]

Oh and to make the pullovers target your tris more bend at the elbows at the bottom of the lift.

[GeorgeT]

Biceps
-Dumbell Preacher Curls
-EZ Bar Curl
-Hammer Curls

Triceps
-Cable Rope pulldowns
-1 hand DB Extensions
-Close Grip Bench Press

[rdobson]

bent over concentration curls are killer for shredin your bi's man...I also do behind the head DB extension..I think they were already mentioned but there good. I've heard arnold talking about fixed bar tricep extentions.I'm sure you can find something out about it on the net. he said he used to do those as a warmup for triceps.

[ZiR RED]

Anatomy lesson:

Your triceps has three heads (hence tricep, duh!), the lateral, medial, and long head. See here: Triceps Brachii

Now, if you look closely, the long head is the only one that crosses the shoulder joint and attaches to the shoulder blade.

Why is this important? Because your lateral and medial head are fully recruited and get plenty of work on all your pressing exercises. Furthermore, they are also the two smallest muscles of your triceps, where as the long head accounts for a large portion of your arm.

So how do you specifically target the long head? Lying triceps extension on a flat bench or slight decline.

Use a grip just slightly less than shoulder width apart. Put your arms up straight with elbows locked and rotate back (toward your head) 1-2 degrees. This is where your upper arm stays the entire movement. By keeping your upper arm fixed and not letting your elbows flair out you can ensure you are working the long head.

Thus, the bulk of your direct triceps work should be some form of lying triceps extension.

Br

[Apollo89]

thanks red so are lying tricep extensions much luck skullcrushers

[ZackKnight]

pretty much dude.