Tri Help

[Dyls]

Hey im finding it hard to really develop my tris i have really good bi's for my arm size but they are bigger than my tri's i have good cuts and definition in my tris but i really want to get them much bigger any thoughts on what i can do or to do?

[tms.1978]

what are you doing now?

[Dyls]

Originally Posted by tms.1978

what are you doing now?

Currently pushdowns 3x8-10, skull crusher3x8-10, overhead DB press3x8-10, dips 3- failure then sometimes finsh off with rope pushdowns 1x failure

[tms.1978]

Originally Posted by Dyls

Currently pushdowns 3x8-10, skull crusher3x8-10, overhead DB press3x8-10, dips 3- failure then sometimes finsh off with rope pushdowns 1x failure

well, weighted dips have done wonders for my tris, and rope pressdown, basically finding exercises i can really load the weight on without hurting my tendons. forget all this high reps for triceps bull. try dips and close grip BP, for 3 sets of each, 4-6 reps. try it for 8 weeks?

[Forced]

What works for me is starting it off with 3 supersets of

Skull Crusher 3 x 8 – 10
Narrow Grip Bench Press 3 x 6 – 8
Using the EZ Curl Bar

I then finish it off with 2/3 Tri sets of

Seated One Arm Dumbbell Extension 8 – 10 reps
Dumbbell Kick Backs 8 – 10 reps
And Weighted Bench Dips to failure (around 10 reps)

This hits all three heads.

Remember to feed your face. Very important for gaining muscle mass.

[Jpm89]

I find close grip bench presses on the smith machine are a great tricep builder. The smith machine allows you to really isolate the triceps with heavy weight without having to worry about stabilizing the bar.

[Gaskicker]

I lie dips, close-grip bench, skull crushers, overhead extensions. I have found my arms adapt quickly so keep the exercises varied, 6 to 10 rep ranges for me.

[GoldenBear07]

dips, close grip bench, bench of high boards or pins, floor press with a narrower grip, JM presses, Tate presses

[Shrenko]

Cable Pusdowns
SkullCrushers
Close Grip Bench
Overhead Dumbbell Extensions

What I find to work best.

[rugbyman12]

Floor presses
Overhead DB Extensions
Pushdowns
Skullcrushers

Not in that order but they're my exercises. Have added a lot of mass to my tris, i mainly contribute it to heavy ass floor presses! They made a huge difference when i added them in.

Try to emphasise the long head in exercise choice, it is the most prominent arm size wise.

[Dyls]

Well it sounds like everyone sort of follows same sort of thing big heavy movements. so i guess ill give CG bench a go pushdowns dips and overhead press. How much weight can you generally do for close grip i havent done this before so should i load up and go balls out or start off comfortable? Where do people lower the bar to? i have heard ppl say to lower part of rib cage, nipple line, just below where you bench from what you guys think?

Thanks

[kwickez]

start off comfy, never just jump in and try to manhandle the weight,it lmost always ends with an injury.i really like close grip bench(hands about 1 foot apart),reverse grip bench on the smith machine,lying tricep extension.