best excersise for outer triceps?

[p.b.]

whats the best excersise to work out the part of your tricep on the side of your arm?

 

[zxe003]

definitely over head single dumbell extensions.

 

[zxe003]

that exercise will definitely help to stack the mass. try underhand grip cable pushdowns as well to etch out that defenition.

 

[p.b.]

can you explain that last one a lil more. thanks.

 

[Sub-Zero]

from what he said by "underhand cable pushdowns" i think he means the rope thingy, that is a machine, and you keep your elbows in to your sides and pushdown...

except i think underhand would be using the bar attatchment, and holding it like you were doing curls (underhand) and doing the reverse motion of a curl

 

[he-man]

except i think underhand would be using the bar attatchment, and holding it like you were doing curls (underhand) and doing the reverse motion of a curl[/QUOTE]

this is right but dont use the bar use the handle attachment from the high pulley. use a palm up grip starting with the elbow bent at a 90 degree bend and then bring the arm down to an extended position. this is a great exercise!!!!

 

[delldell2]

HEAVY lockouts.

 

[JoBu]

What's a lockout?

 

[delldell2]

It's a powerlifting thing. Set a bench up in a power rack with the pins up so you have about a 4-6" ROM and do either flat or overhead presses. Start out with flat.

 

[Debaser]

that exercise will definitely help to stack the mass. try underhand grip cable pushdowns as well to etch out that defenition.

Is that a quote from FLEX magazine or something? "stack the mass"? "etch out that definition"?

If you want big triceps, bench, dip, and overhead press huge weight. Close grip benches are also a great exercise.

 

[bran987]

Is that a quote from FLEX magazine or something? "stack the mass"? "etch out that definition"?

If you want big triceps, bench, dip, and overhead press huge weight. Close grip benches are also a great exercise.

LMAO

 

[Yarg!]

Umm you cant really get more defined unless you do cardio and burn out fat. Rope tricep extensions are good; pushing down or pull behind your head with your body sort of pulling on the rope. Hard to explain.. However, skullcrushers on decline with the bar lowered behind and underneath your head, also close grip bench press owns. Other exercises that own: JM Press, Tate Press, Lock outs, Barbell over-head tricep extensions.

 

[JT Iron]

HEAVY lockouts.

 

[zxe003]

except i think underhand would be using the bar attatchment, and holding it like you were doing curls (underhand) and doing the reverse motion of a curl

this is right but dont use the bar use the handle attachment from the high pulley. use a palm up grip starting with the elbow bent at a 90 degree bend and then bring the arm down to an extended position. this is a great exercise!!!![/QUOTE]

this is exactly what i was talking about. You may even want to try the "EZ bar" type attachment instead of a straight bar...Less tension on the wrists.

 

[zxe003]

and as for Debaser...I'm referring to the emphasis that those exercises have put on my own tricep development as opposed to close grips, and skullcrushers, etx. Different movements, different heads. Without a change in diet or supplementation, these exercises changed the appearance of my triceps greatly.