[Void]

Hey whats up guys

I have always been pretty good at bodybuilding but my triceps have been a HUGE weakpoint since the start and never seem to improve look wise at all.....

I feel like this is effecting my chest/shoulder worksouts also..if my tris were stronger I feel I could throw a lot more weight around...neways

The routine Ive been using for about a month now has been....

Skull crushers 3 works sets + 1 more for pump
2 hand overhead db extension or close grip barbell press 3 sets + 1 for pump
If I did close grip bench, I will finish with 1 handed overheads, and if I finish with the 2 hand overhead ill do as many bench dips as I can...

My triceps dont look that bad but they are my weakest bodypart for sure..

Can someone give me some advice on a really good tricep workout? techniques? I'm willing to try anything at this point! :)

Or you can just post a routine you guys use/used that gave you good results

[Master Of Puppets]

I would suggest adding rope pulldowns and/ or another set on skullcrushers. Kickbacks hit the medial head, giving that horsehoe shape, but it seems everyone hates those.

MOP :garza:

[fahad]

i think if u train reps under 5 u will get stronger but dont do that all the time cuz u can hurt your joints....stick to the basics close grip press, dips, extensions...and so on...also try partial training it will help..

[18inchGun]

try doing close grip bench, underhand bench, and dips/weighted dips

[Void]

Originally Posted by 18inchGun

try doing close grip bench, underhand bench, and dips/weighted dips

close grip, and underhand in the same workout? And can you give me some pointers on how you do yer close grips? like how narrow your grip is? do you make sure your elbows are tucked in? You've got some wicked arm development so I'm all ears dude :O

[Void]

Originally Posted by Master Of Puppets

I would suggest adding rope pulldowns and/ or another set on skullcrushers. Kickbacks hit the medial head, giving that horsehoe shape, but it seems everyone hates those.

MOP :garza:

Im currently training at home so I cannot add any type of pushdown to my routine...I don't think those really add mass anyways...and yeh I have tried kick backs fucking hate em :P

ty for responding though

[Void]

Originally Posted by fahad

i think if u train reps under 5 u will get stronger but dont do that all the time cuz u can hurt your joints....stick to the basics close grip press, dips, extensions...and so on...also try partial training it will help..

lol responding to everyone all out of order here :)

The lowest I go for reps is 5 or 6 but that will be just for one set, most work sets is 8 to 12. I don't know if I can try partial training because I train alone might be kinda dangerous

[jumk]

if you get your poundages up in your bench presss you will get big tris

also- heavy close grip board presses Kill Tris and boost your regular bench, follow that up with some weighted dips and thats all you need brotha

[eli80cal]

Sounds like your hitting the long head a lot in your workouts (the one in the back of your arm) Even if you hate kickbacks, they will help with over all triceps size and strength. Keep the elbows tight on close grip bench. Try dumb bell skull crushers. Keep trying stuff till you find something that works. BE sure you are eating well. TRy to find a way to simulate the pressdown movement....any ideas on this one anybody? Good luck!

[b_sinning]

I hear so many people say kickbacks are worthless but I disagree. It helps give you a nice horseshoe. My tri's burn like hell when I finish with kickbacks.

[PatJordan]

Originally Posted by b_sinning

I hear so many people say kickbacks are worthless but I disagree. It helps give you a nice horseshoe. My tri's burn like hell when I finish with kickbacks.

i agree with you it is the best finisher to triceps... when i work my tris i do


4 sets skull crushers x 10
(super set with bench dips)

4 sets x 10 rope

4 sets x 10 singles

4 sets x 10 dips

4 set x 10 horseshoes...

it works!

[The Shocker]

I like, I like

[The Shocker]

What kind of weight are we talkin here boyz?

[eli80cal]

for what exercise?