What exercises should I do to get the "horseshoe" tricep?

[Th0mpz]

^^^^ i cant do overhead extensions.

[Hola Bola]

-Skullcrushers
-Close Grip Bench
-Weighted Dips
-Cable Pressdowns

[Rocky_Maivia]

Low bodyfat.

[Hoor-Paar-Kraat]

plus it depends if your tricep is shapped like that...that will depend on your genetics as to if you have the horseshoe shape,all you can do is work with what you got.

[zxcager]

Cgbp!!

[Morbid_Mind]

Originally Posted by Hoor-Paar-Kraat

plus it depends if your tricep is shapped like that...that will depend on your genetics as to if you have the horseshoe shape,all you can do is work with what you got.

Too bad everyone's tricep is shaped like that, that's the problem with it having 3 heads and contracting the way they do and all. What other shapes would a tricep make? A square?

[JOHN GARGANI]

Thom: here is some great advice: Triceps pressdowns can give you exactly what you want, but not necessarily with either a rope or a straight bar....

what you need, is a bar that allows you to have your hands parallel to each other!

I have a specialty bar like that, that allows the wrists to also rotate.....the hand positioning puts the tri's in the perfect position to hit the entire muscle properly.....

[JOHN GARGANI]

let me see if I can get a damn picture up here on this board:

[JOHN GARGANI]

okay, I finally did it!!!

[icepack]

Originally Posted by JOHN GARGANI

let me see if I can get a damn picture up here on this board:

tht looks pretty awkward to use doing a pushdown. i would usually see guys in my gym using it for lat pull downs .

would tht not put stress on the wrist using tht?

[VolumeTraining]

Just some dip
I don't care it being classified as isolation or what, overhead extension rocks to **** the triceps

assumed that you have beening doing presses of various forms hard

[ATrainer]

Here's the best exercise I've found for making that horseshoe look. It really hits the lateral head hard.

http://forum.bodybuilding.com/attach...7&d=1115824038

[Lights0ut]

Atrainer that's a still pic. What movement is that?

[thespokesman]

dips
reope pressdowns
holding the arm str8 for 2-3 sceonds

and kickbacks

[Tank2000]

Skull Crushers
Pushdowns with the V bar and heavy a$$ weight

[icepack]

Originally Posted by Lights0ut

Atrainer that's a still pic. What movement is that?

its behind the back rope pushdowns dude

[ATrainer]

Originally Posted by Lights0ut

Atrainer that's a still pic. What movement is that?

Here's the up pic.

http://forum.bodybuilding.com/attach...6&d=1115824019

[- sZ -]

Originally Posted by - sZ -

- one arm pushdowns will add to ure triceps detail and stress on ure horse-shoes. try using an underhand grip, and start with ure hand near the opposite deltoids

^^^

- dips behind the back with partial reps, do not lock out
- one arm cable pushdowns/pressdowns with a reverse grip
- close grip pushups (?)
- close grip presses (?)

http://www.teenbodybuilding.com/derek7.htm

might prove useful ^^^

[ads16]

to get a well developed horseshore shape you need to build all 3 heads of the tricep

[JOHN GARGANI]

ICEPACK: if I could ever figure out how to get your own video up here on the net, I would love to have a short video of the demonstration of doing pushdowns with that bar....

trust me: it is the most natural feeling for your arms and tri's that you can imagine...fully isolated the triceps, and it is a strength position also.....

I do them with 150 to 180 pounds on the rack.......

[Hoor-Paar-Kraat]

Originally Posted by Morbid_Mind

Too bad everyone's tricep is shaped like that, that's the problem with it having 3 heads and contracting the way they do and all. What other shapes would a tricep make? A square?

Tut Tut...there is always one..no they are not all shaped like that,three heads yes but the insertion and origin could be far from a horseshoe...before you try to become sarcastic try to learn a little about the actual muscle,if we were all the same our lats would insert low down on your back like francos or they could be high insertion..do you know about origin and insertion?..or maybe they not got full bellies..am i confusing you??...bet i am...time to go and read on the net and then come back and pretend your expert..

[Squats]

Close-Grip Press, JM Press, Reverse-Grip Press, Floor Press, Rack Lockouts, Board Press, Pressdown band or cable, Extensions, Skull Crusher, French Press, Flared Extensions, and last but not least GENETICS AND LOW BODYFAT.

[Morbid_Mind]

Originally Posted by Hoor-Paar-Kraat

Tut Tut...there is always one..no they are not all shaped like that,three heads yes but the insertion and origin could be far from a horseshoe...before you try to become sarcastic try to learn a little about the actual muscle,if we were all the same our lats would insert low down on your back like francos or they could be high insertion..do you know about origin and insertion?..or maybe they not got full bellies..am i confusing you??...bet i am...time to go and read on the net and then come back and pretend your expert..

Show me some different tricep shapes then.

Insertion points have nothing to do with it. Even though some people have high lat insertion points the shape is still the same.

[GOP]

I have been blessed with huge triceps, and I do the following (on Chest/Tri day) routine...

Regular and decline bench (5 sets)

Close grip bench (65% of 1rm)

Shrugs (for Shoulders)

3 sets of Cable Pressdowns

3 sets of pushups (8-12 reps)

1 set of dips to failure


Of course, I have the genetics from my Dad, which believe it or not, helps alot

[Hoor-Paar-Kraat]

Originally Posted by Morbid_Mind

Show me some different tricep shapes then.

Insertion points have nothing to do with it. Even though some people have high lat insertion points the shape is still the same.

i did not mention it as a point of debate,its a fact..simple as that..no need to debate facts..just accept them theres nothing wrong with that...

[DarkoStoj]

Originally Posted by Rocky_Maivia

Low bodyfat.

...

[aqua-beowulf]

Originally Posted by JOHN GARGANI

ICEPACK: if I could ever figure out how to get your own video up here on the net, I would love to have a short video of the demonstration of doing pushdowns with that bar....

trust me: it is the most natural feeling for your arms and tri's that you can imagine...fully isolated the triceps, and it is a strength position also.....

I do them with 150 to 180 pounds on the rack.......

I have that bar... but I've never thought of that pushdown variation. I will definitely give those a try.

[JOHN GARGANI]

Aqua: it not only puts the triceps into a favorable position, but it allows you you use MUCH more weight than you can in a normal type of pushdown....

it is almost like you are doing lying triceps extensions while standing up......

[vanbiberjr]

hmmm...
that bar may very well work... i'll have to give it a go.
what's done me good is the single arm cable pressdowns. as you get to the bottom, twist your hand (thumbside) inward, and that little tweak will get yo a bit of extra tension and flex.
or if you use the rope for 2x arm pressdown, when you get to the bottom of the press, push your elbows toward each other.

[icepack]

Originally Posted by JOHN GARGANI

ICEPACK: if I could ever figure out how to get your own video up here on the net, I would love to have a short video of the demonstration of doing pushdowns with that bar....

trust me: it is the most natural feeling for your arms and tri's that you can imagine...fully isolated the triceps, and it is a strength position also.....

I do them with 150 to 180 pounds on the rack.......

if holding the handles with palms facing together would the elbows not flare out as the position the wrists are in?

i gotta try this one in the morning looks weird (good weird that is) i started them behind the back rope pushdowns last week. and dam they are the ****. really hit the triceps well. my triceps were sore all day (good sore)

so i am trusting these are as good too

thanx bro.