Triceps

[Casty87]

Im 19, 5'11 178.
Been working out about a year.
Want to add mass but also tone my tris.
Im not sure what their called but Iv mainly only been doing pull downs?
Using light weight for toning and heavy to try and add some mass...This is taking forever tho, theres got to be a better way. Help me out guys!

[papi93]

Weighted triceps dips (if you can) and overhead db triceps extensions.

[DiamondDelts]

Close grip bench
dips
Overhead extensions
lying extensions
cross face extensions

[Cinderfella]

Flat bench definitely works triceps. Thats probably the best one. Other than that pullovers, tricep pushdowns, db bench press, and tricep extensions are all good. You can look in the exercise guide on the main page if you don't know what some of these are. Good luck!

[:::JMANN:::]

If you want to add mass, then use lifts that allow maximum weight. I'm not saying iso's can't build mass, I just think it's easier to do with big lifts.

CGBP
Dips
Pressdowns

are 3 heavy ones that I would do.

French Presses and other extensions can be done with moderate weight to save the elbows and still be effective at building up mass too.

Toning- this is all diet. Using light weight and high reps does not tone a muscle, diet does with a low enough BF%. You can't define what's not there yet, so concentrate on mass. Definition will come with increased size and decreased BF.

[pomaikai]

Toning is nothing more than just lifting enough weights to make your muscle hard but not bigger. Thats why women always talk about toning. There tired of flappy muscles, but dont want to add any size. In the process of adding mass your muscles do get toned. Just hit them hard and heavy no need to go light. I hit them with compounds on chest day and then really tire them out with iso's afterword. Now if you mean definition that is all diet.

[Casty87]

Thanks a lot guys, Im going to try some of those.

[Baker19]

If you want to add mass, then use lifts that allow maximum weight. I'm not saying iso's can't build mass, I just think it's easier to do with big lifts.

CGBP
Dips
Pressdowns

are 3 heavy ones that I would do.

French Presses and other extensions can be done with moderate weight to save the elbows and still be effective at building up mass too.

Toning- this is all diet. Using light weight and high reps does not tone a muscle, diet does with a low enough BF%. You can't define what's not there yet, so concentrate on mass. Definition will come with increased size and decreased BF.

BAM. All you need to know in one post.

[dethmetalanimal]

close grip bench press
skullcrushers
over head extentions

[chenko]

Skullcrushers using an EZ curl bar, having the bar rest towards the lower part of your hand on the cushy bit so you arent actually gripping the bar so much but rather balancing it (within reason!), keeping your form good and elbows pointing to the ceiling.

[DJAuto]

dips and if you have a tricep pulldown facility.