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  1. #1
    Registered User jamargis's Avatar
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    How to Increase Tricep Size

    I have lifted for quite a while and know the exercises that workout the triceps. My strength has increased, but how do I increase the size of my triceps?

    Please let me know what exercise and the amount of sets or reps that you do...
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  2. #2
    i am psyclops Mbucks7's Avatar
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    Originally Posted by jamargis View Post
    I have lifted for quite a while and know the exercises that workout the triceps. My strength has increased, but how do I increase the size of my triceps?

    Please let me know what exercise and the amount of sets or reps that you do...
    Dips 3 sets of 8-10 will do

    you should be able to add weight to your body weight eventually

    skullcrushers and tricep kickbacks are also very good
    Hurdle the dead, trample the weak.

    Architecture Brah [ Currently an M.Arch Candidate -- Feel free to PM with architecture questions ]

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  3. #3
    Registered User SteveGolds's Avatar
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    Originally Posted by Mbucks7 View Post
    Dips 3 sets of 8-10 will do

    you should be able to add weight to your body weight eventually

    skullcrushers and tricep kickbacks are also very good
    This, except I would do dips till neer failure, or absolute failure if you have a partner with you.

    Skullcrushers are also awesome. And make sure you are getting a surplus of calories too.
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  4. #4
    Registered User t_rave's Avatar
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    Deadlift and Squat.
    I Rep Back.

    http://forum.bodybuilding.com/showthread.php?p=671123731#post671123731

    ^Try to make it happen^
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  5. #5
    Speedcubing Powerlifter That70sShowDude's Avatar
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    My favs are dips, skullcrushers, and pushdowns.
    My triceps seem to be advancing more than biceps, but who knows.
    Rubik's Cube - 7.08 single, 9.43 avg5, 9.97 avg12
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  6. #6
    Registered User 2256's Avatar
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    DECLINE skullcrushers
    meet PRs: 341/253/435
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  7. #7
    Has bigger from too tho ShreddPain's Avatar
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    eating enough food
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  8. #8
    Registered User joenj07087's Avatar
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    Originally Posted by ShreddPain View Post
    eating enough food
    I second this....even more important that what excercise...eat to grow...: )
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  9. #9
    Registered User DOC_M's Avatar
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    over head tricep extentions and v-bar tricep pull downs.
    these two worked for me.
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  10. #10
    In the Iron Game Juggernaut33's Avatar
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    Originally Posted by DOC_M View Post
    over head tricep extentions and v-bar tricep pull downs.
    these two worked for me.
    I agree with OH extensions.
    "Shut up and lift!"
    "Eat big to get big."
    "Deadlift and grow."
    'Train, Eat, Sleep."
    "Knowledge is power."
    "What does not kill you, will make you stronger."

    Ergo sum fortissimus.

    Zydrunas Savickas is tha man.
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  11. #11
    Ghost In The Yolk just1spark's Avatar
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    weighted dips and v-bar pushdowns
    Bitch you wasn't with me lifting in the gym.
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  12. #12
    Registered User MR_HESS's Avatar
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    Weighted dips - 5 sets (w/weight....last set drop the weight and burnout)
    Close grip bench press - 5 sets of about 8-12
    Bench dips (put a plate on your lap and go down as far as you can)
    skull crushers (lighter weight, form is number one - elbows in)
    Burn out with some type of overhead or pull down on the cables

    That's what I've been doing....might be worth a try
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  13. #13
    Doesnt even lift BigD_SEVA's Avatar
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    yall smurfs are smurfin in a smurf thread
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  14. #14
    The BACKMAN DJAuto's Avatar
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    I enjoy performing 2-4 movements with 4-5 sets of 8-20 repetitions. The area is also targeted on chest day.
    Bodybuilding is 60% training and 50% diet. Yes that adds up to 110%, because that's what you should be giving it. Change the inside, and the physique will follow.
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  15. #15
    GH15 approved Ka0s's Avatar
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    Originally Posted by t_rave View Post
    Deadlift and Squat.
    Can you explain how the triceps contract during these 2 exercises? I'm not seeing it.
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  16. #16
    Registered User chmbs1's Avatar
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    eat more protein and do lots of pushups. I do pushups 3 times a week in between my upper body sets, like 400+ per workout and my triceps have blown up alot.
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  17. #17
    Banned GracieJiuJitsu1's Avatar
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    Cool

    Crunches,150 of them every hour,everyone knows its good for your abs to do this,and because you have a six pack,your gonna have huge triceps.
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  18. #18
    Aware You On HST By Me SIr RicCuS's Avatar
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    Skullcrushers, rope push downs, kick back, and weighted dips will help. And eating a putload of protein.

    Also, workout your entire arm in moderation. Get some biceps exercises as well.
    New Goal:

    210lbs. / 9.0% BF

    Deadlift 445lbs.
    Squat 405lbs.
    Bench 350lbs.
    Military 245lbs.
    ______________________
    Old Goal: ACCOMPLISHED

    200lbs. / 9.0% BF

    Deadlift 425lbs.
    Squat 365lbs.
    Bench 335lbs.
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  19. #19
    Registered User baco_bacon's Avatar
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    -CGBP
    -Skulls
    -Skulls superset CGBP
    -OH DB Tricep Press

    Pushdowns/kickbacks to fatigue them
    Baco_Bacon Gets Big With Bill Starr's 5x5:
    http://forum.bodybuilding.com/showthread.php?t=158337513
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  20. #20
    πολυμαθής ก้้้้้้้้้้้ ThundaHorz's Avatar
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    Originally Posted by BigD_SEVA View Post
    yall smurfs are smurfin in a smurf thread

    HAHAHAHA x10000
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  21. #21
    Registered User Mr.Cooper69's Avatar
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    Originally Posted by t_rave View Post
    Deadlift and Squat.
    Hate kids like you. You're not special because you do squats and deads. Everyone here does. I have not done an isolation exercise in months, but you know what...I'm gonna be a reasonable human being and answer the OP's question.

    OP, do the following:

    Decline E-Z bar Skull Crushers, keeping the bar perpendicular to the bench, NOT THE FLOOR at max extension...this will keep your tri's udner tension for the duration of the exercise

    Also underrated is the single dumbell one arm overhead extension without flaring the elbows and going deep behind your neck.

    But if it were me, I'd just do weighted dips, close grip bench, barbell bench.
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  22. #22
    Registered User t_rave's Avatar
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    Haha ^. That's a nice try at an insult of knowledge. These two excercises combined with any variation of tri movements are proven to increase size. Why? Test release is maximum when doing both lifts and in turn results in a whole body gain. Good game, almighty "kid".

    weighted Dips
    CGBP
    decline SC.
    I Rep Back.

    http://forum.bodybuilding.com/showthread.php?p=671123731#post671123731

    ^Try to make it happen^
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  23. #23
    GH15 approved Ka0s's Avatar
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    Originally Posted by t_rave View Post
    Haha ^. That's a nice try at an insult of knowledge. These two excercises combined with any variation of tri movements are proven to increase size. Why? Test release is maximum when doing both lifts and in turn results in a whole body gain. Good game, almighty "kid".

    weighted Dips
    CGBP
    decline SC.
    Go away.
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  24. #24
    Minister for Propoganda gomez26's Avatar
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    Originally Posted by Ka0s View Post
    Can you explain how the triceps contract during these 2 exercises? I'm not seeing it.
    Originally Posted by Ka0s View Post
    Go away.
    you need to buy & read starting strength and practical programming. even if u never actually run the programs. its the best money u'll ever spend. then u need to buy another copy of starting strength & another copy of practical programming but dont read them (obviously coz u already have) but put them in a safe somewhere for backup in case u lose the first 2 copies. its the best insurance policy u could ever buy.
    Last edited by gomez26; 09-20-2010 at 11:10 PM.
    "Though the concept is not scientifically validated in detail (it should be considered as a hypothesis rather than a scientific theory), it is useful from a practical standpoint. When training athletes, it is impossible to wait until scientific research provides all of the necessary knowledge." Vladmir M. Zatsiorsky, Ph.D.
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  25. #25
    Registered User Mr.Cooper69's Avatar
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    Originally Posted by t_rave View Post
    Haha ^. That's a nice try at an insult of knowledge. These two excercises combined with any variation of tri movements are proven to increase size. Why? Test release is maximum when doing both lifts and in turn results in a whole body gain. Good game, almighty "kid".

    weighted Dips
    CGBP
    decline SC.
    good god. i feel very, very sorry for you.
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  26. #26
    Registered User The-0ne's Avatar
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    I vote for dips and skullcrushers. Brutal on the tri's.
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    Originally Posted by Mr.Cooper69 View Post
    good god. i feel very, very sorry for you.
    well said
    http://forum.bodybuilding.com/showthread.php?p=552584973#post552584973
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  28. #28
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    Originally Posted by t_rave View Post
    Haha ^. That's a nice try at an insult of knowledge. These two excercises combined with any variation of tri movements are proven to increase size. Why? Test release is maximum when doing both lifts and in turn results in a whole body gain. Good game, almighty "kid".

    weighted Dips
    CGBP
    decline SC.
    jamargis indicated that he's been lifting for a while and was basically looking for mass builders for his triceps workout. You've assumed his workout plan is garbage by posting "Deadlifts and Squats".

    If I posted asking for some fresh exercise selection for my tris and you posted that bull**** I'd be insulted.
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  29. #29
    Registered User rayr2010's Avatar
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    1) start with rope push down 3x8, go heavy (nice warm up)
    2) skullcrushers 3x8, go medium weight (these provide best stretch imo)
    3) close grip bench 3x8(these blow em up size wise the most imo)

    i havnt done close grip much, i prefer skullcrushers, but i also see and feel how close grip blows em up. i do all this after a full chest workout, and after my 2x15 dips.
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  30. #30
    Big Red Machine Red1922's Avatar
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    Tri's for me is one of my best body parts. I usually hit them heavy with skull crushers fpr 3-4 sets at the 4-6 rep range, then over head rope extensions for 10-12 reps and pulldowns for burnouts. For the burn outs I start at the heaviest weight i can get 20 reps with and work my way down going to failure at each level.

    I also do 3 sets of bodyweight dips in the 10-15 rep range on my non tricep working days.
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