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Thread: front triceps

  1. #1
    Registered User mctimes3's Avatar
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    front triceps

    Hi there, I'm wondering if anyone has any suggestions on how to build up the front part of the tricep. From the back my tri's look big but from the front you can hardly notice them. Currently I do tricep extensions, and close grip presses as I only have dumbells and a bench to use to workout.

    Thanks for any input.
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  2. #2
    I am not here zackmurphy's Avatar
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    So we're talking about the overall width of the tricep, I take it? That really just takes time.

    So you have DBs and a barbell?

    Here's a short list.
    http://www.exrx.net/Lists/ExList/ArmWt.html
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    Mr. Ripped Mike750's Avatar
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    Yeah, I'm sure he's talking about the outer head which I often thought about because my inner head (closest to the lats) is real thick and long and the outer head is somewhat smaller like an unbalanced horseshoe. I figure it's genetics for the most part.
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    Squats traps to grass Defiant1's Avatar
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    Originally Posted by mctimes3
    Hi there, I'm wondering if anyone has any suggestions on how to build up the front part of the tricep. From the back my tri's look big but from the front you can hardly notice them. Currently I do tricep extensions, and close grip presses as I only have dumbells and a bench to use to workout.

    Thanks for any input.
    Close grip benches are good for these.

    I use long pull tricep extensions with a rope handle.

    You can do cross body 1 arm lying tricep extensions too.
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    I am not here zackmurphy's Avatar
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    Originally Posted by Defiant1
    You can do cross body 1 arm lying tricep extensions too.
    So DB in left arm, for example, lying on bench, lower weight across right shoulder? Seems like my ROM is going to be inhibited by my chest.

    Am I picturing this wrong?
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    Squats traps to grass Defiant1's Avatar
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    Originally Posted by zackmurphy
    So DB in left arm, for example, lying on bench, lower weight across right shoulder? Seems like my ROM is going to be inhibited by my chest.

    Am I picturing this wrong?
    Exactly. I have found the most success letting my elbow "drop" toward my shoulder, which allows the db to go outside of the shoulder a little, but it works either way.

    Edit:

    By the way, what's up zack? I haven't seen you on as much. Of course, I haven't been on as much either.
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    Registered User 250man's Avatar
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    Try reverse grip push downs.

    I know another but seems hard to explain (don't know what its called). Here goes:
    With a DB, bent over one leg on floor, one on flat bench. Elbow at your side, knuckles facing floor. extend, bending only at the elbows. My training partner keeps his hand on my back with my arm over his forearm (at my elbow), to keep me from swinging the weight up.

    P.S. Good luck understanding my f*cked up way of explaining that.
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  8. #8
    I am not here zackmurphy's Avatar
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    Originally Posted by Defiant1
    Exactly. I have found the most success letting my elbow "drop" toward my shoulder, which allows the db to go outside of the shoulder a little, but it works either way.
    Hmmmm. I shall try them - await my instructions.

    Originally Posted by Defiant1
    Edit:

    By the way, what's up zack? I haven't seen you on as much. Of course, I haven't been on as much either.
    I'm fine. Working more, posting less, reading more (actual books, imagine that). Getting more seriously into plyometrics and oly lifts, sports training. Reading some Don Chu, Harvey Newton, Radcliffe, those guys. Fascinating stuff.

    I haven't seen you as much either, but every time there's an inner chest thread, I see you jump in there like a lion after the gazelle with the bad leg.
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