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favorite tri exercises

M

markshark

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ive always used skullcrushers as the first tri exercise in my workout but they kill my elbows and need some new shit. what exercises do u fellas and girls for that matter like the most with tris? i would do close grip bench but sometimes my chest is still sore from chest day when i have tri day and i dont wanna over work the chest so i tend to avoid those. just chat here.
 
warmup more before skulls and make sure your elbows are pointing straight up. alot of times people try to bring the bar to a specific point and the elbows shift towards their feet slightly. this tends to cause the pain. biggest thing though, is warming up thoroughly.
 
Honestly i like using a pull down weighted pully with the rope attachment. Gotta concentrate on keeping your wrists apart, and that is a workout in itself. Plus with good form i'll move a ton more weight that i could ever do with skullcrushers.

Second to that is close grip.
 
My tri routine pretty much revolves around Vbar pushdowns, weight dips, inclined skull crushers, and overhead extensions.

If you are looking for a change, try 1-arm overhead DB extensions..?
 
My spanish archers (a.k.a. el bows) are jacked as well, rarely do any bicep work except for hammers to warm up and occassionally barbell curls to show the meatheads a frumpy guy can swing it like they can...

Now that I'm done talking about myself, I'll puke out my usual...

DB extensions http://asp.elitefts.com/qa/default.asp?qid=4098&tid=106, http://asp.elitefts.com/qa/default.asp?qid=14287&tid=106 ... not the easiest to follow from the pic's but I think you get the jist

Elbows out extensions http://asp.elitefts.com/qa/default.asp?qid=4162&tid=106

Band push downs http://asp.elitefts.com/qa/default.asp?qid=4174&tid=101

Pistons http://asp.elitefts.com/qa/default.asp?qid=33913&tid=101
 
I am gonna have to agree.. and I completely forgot about them...

Elbow Out DB Extensions are an awesome db workout for your tris
 
Arm exercises aren't really necessary and have minimal gain for an experienced weight lifter (someone who's been lifting consistently for months on end, not someone who just knows a lot) IF you're doing the big movements... if you aren't doing the big movements you will probably stop making gains indefinetly before soon. That being said do what you like and most certainly don't do something that HURTS you... even though most of us here like the pain, there's good and bad pain, and what you're describing does not sound good. If you really wanna do that exercise I recommend either lowering the weight and doing higher reps or getting in a better warm-up or stop doing them for a while and come back later.

Personally I like using cables and do the one-arm pushdown shown here...

http://www.exrx.net/WeightExercises/Triceps/CBOneArmPushdown.html

It's a smooth full movement and I love the feel of full extension in the tricep muscle. hmm I use to do skull crusher's as well (new place has only one bar and is used for EZ curls) ... didn't know they had such a cool name before.
 
I do (in this order) Benchpresses (not CG), Weighted dips, and then lying pullovers. My tri's feel like they're gonna explode by the last set of pullovers.
 
duke of angels said:
Arm exercises aren't really necessary and have minimal gain for an experienced weight lifter (someone who's been lifting consistently for months on end, not someone who just knows a lot) IF you're doing the big movements... if you aren't doing the big movements you will probably stop making gains indefinetly before soon. That being said do what you like and most certainly don't do something that HURTS you... even though most of us here like the pain, there's good and bad pain, and what you're describing does not sound good. If you really wanna do that exercise I recommend either lowering the weight and doing higher reps or getting in a better warm-up or stop doing them for a while and come back later.

Personally I like using cables and do the one-arm pushdown shown here...

http://www.exrx.net/WeightExercises/Triceps/CBOneArmPushdown.html

It's a smooth full movement and I love the feel of full extension in the tricep muscle. hmm I use to do skull crusher's as well (new place has only one bar and is used for EZ curls) ... didn't know they had such a cool name before.
Click to expand...

Uhmm yeah I'm pretty sure that's not true for me.
 
duke of angels said:
Arm exercises aren't really necessary and have minimal gain for an experienced weight lifter (someone who's been lifting consistently for months on end, not someone who just knows a lot) IF you're doing the big movements... if you aren't doing the big movements you will probably stop making gains indefinetly before soon. That being said do what you like and most certainly don't do something that HURTS you... even though most of us here like the pain, there's good and bad pain, and what you're describing does not sound good. If you really wanna do that exercise I recommend either lowering the weight and doing higher reps or getting in a better warm-up or stop doing them for a while and come back later.

Personally I like using cables and do the one-arm pushdown shown here...

http://www.exrx.net/WeightExercises/Triceps/CBOneArmPushdown.html

It's a smooth full movement and I love the feel of full extension in the tricep muscle. hmm I use to do skull crusher's as well (new place has only one bar and is used for EZ curls) ... didn't know they had such a cool name before.
Click to expand...

i do squat, deadlifts and bench heavy on a weekly basis. ur saying if i do these i dont need to do smaller muscle workouts?
 
u usualy do a standing cable pulldown with my elbows locked in my side when im trying to hit just my tri's
but why isolate the muscle if you can work all that is around it
anymore ive been doing a behind the head military press
and im loving what its doing for my tri traps and shoulders
 
eat big said:
Uhmm yeah I'm pretty sure that's not true for me.
Click to expand...

"...when I went through some studies recently, I was surprised to find that this is only true for beginners. Advanced lifters don't necessarily get any increase in arm size from arm-isolating exercises." The new rules of lifting P.152

"Bottom line: Curls are mostly for newbies and juicers. Unless you have a specific reason for doing arm-isolating exercies, saver you time and energy for other pusuits." The new rules of lifting P.153

markshark said:
i do squat, deadlifts and bench heavy on a weekly basis. ur saying if i do these i dont need to do smaller muscle workouts?
Click to expand...

Yes. You might want to add something like a lat pull down or a military press to your regime if those are your only core big movements.

One study showed old men without training gained size with arms by doing curls.

Two other conlusions from scientifics studies: one showed showed change in muscle mass is minimal after you have attained a high degress of muscle mass and a highly competitive status. Another found no change in arm size in nine weeks...

"...any increased in arm size in a seasoned ironhead would be accompanies by increase in the size of all the muscles surrounding the shoulder joint..." The new rules of lifting P.153

And all the studies mentioned...

"Adaptations in the elow flexors of elderly males after heavy-resistane training." Journal of Applied Physiology 1993;74 (2):750-754.

"Effects of resistance training on elbow flexors of highly competitive body-builders." Journal of Applied Physiology 1992; 72 (4): 1512-1521.

"The effects of accentuated eccentric loading on strength, muscle hypertrophy, and neural adaptations in trained individuals." Journals of Strength and Conditioning Research 2002; 16 (1): 25-32.

So again yes... skull crushers are optional as with all arm isolation exercises are optional if your goal is just to have functional strong big muscle in the least amount of time. This definitley applies even more so if your not juicing, don't have strange and obtuse body building knowledge of shape in the muscle a certain exercise claims to produce, aren't a begginer weight lifter, or you aren't starting up again from a long period of rest.
 
markshark said:
ive always used skullcrushers as the first tri exercise in my workout but they kill my elbows and need some new shit. what exercises do u fellas and girls for that matter like the most with tris? i would do close grip bench but sometimes my chest is still sore from chest day when i have tri day and i dont wanna over work the chest so i tend to avoid those. just chat here.
Click to expand...

I do V grip push downs first, with the first set very light @ 15 reps. This prevents a lot of elbow problems.

Skull crushers seem to compress the elbow joint itself the last few inches down and cause a lot of pain afterwards. I found that dropping the bar more behind the head and pushing it up at a slight angle back eliminated this.

Dips off the side of a bench have a good effect. You just add weight on your lap and/or place your feet higher.
 
thelion2005 said:
Skull crushers seem to compress the elbow joint itself the last few inches down and cause a lot of pain afterwards. I found that dropping the bar more behind the head and pushing it up at a slight angle back eliminated this.
Click to expand...

couldnt agree more. for those that feel pain at the elbow, its usually because people try to bring it to the eyebrows which causes pain in alot of people. aim for the hairline or higher and you should be good to go!

*disclaimer: no actual hairlines or possessors of receding hairlines were hurt in the writing of this post. got it? ;)
 
markshark said:
i do squat, deadlifts and bench heavy on a weekly basis. ur saying if i do these i dont need to do smaller muscle workouts?
Click to expand...

Well, there are other compound lifts that will do all your arm work for you. Military press, dips, pullovers, hanging cleans, pullups, chinups, etc. My rule is every lift should use more than one big muscle, and when lifting you start with the biggest, most compound lift and get down to the smallest.
 
eat big said:
CG bench has been by far the most beneficial for my Tri's, and bench for that matter.
Click to expand...

Yep, close grips have helped me the most. Skull crushers on occasion, but too much of that kind of thing (extensions of any type) kill my elbows.
 
I don't see alot of people doing them (I love them) but I do dumbbell extentions over head on a seated bench (the one with the back rest). Just cup the dumbbell with both hands and do the extenstions over your head. Keep your elbows in is important, alot of people cheat and bow them way out. Also take the eazy curl bar and do the same thing with a close grip. Its hard to type and pat your self on the back (which is what I'm doing here) but I use 110lb dumbbells for the dumbbell extenstions and 45lb plates on both sides of the eazy curl bar for the extensions with it.
 
duke of angels said:
"...when I went through some studies recently, I was surprised to find that this is only true for beginners. Advanced lifters don't necessarily get any increase in arm size from arm-isolating exercises." The new rules of lifting P.152

"Bottom line: Curls are mostly for newbies and juicers. Unless you have a specific reason for doing arm-isolating exercies, saver you time and energy for other pusuits." The new rules of lifting P.153



Yes. You might want to add something like a lat pull down or a military press to your regime if those are your only core big movements.

One study showed old men without training gained size with arms by doing curls.

Two other conlusions from scientifics studies: one showed showed change in muscle mass is minimal after you have attained a high degress of muscle mass and a highly competitive status. Another found no change in arm size in nine weeks...

"...any increased in arm size in a seasoned ironhead would be accompanies by increase in the size of all the muscles surrounding the shoulder joint..." The new rules of lifting P.153

And all the studies mentioned...

"Adaptations in the elow flexors of elderly males after heavy-resistane training." Journal of Applied Physiology 1993;74 (2):750-754.

"Effects of resistance training on elbow flexors of highly competitive body-builders." Journal of Applied Physiology 1992; 72 (4): 1512-1521.

"The effects of accentuated eccentric loading on strength, muscle hypertrophy, and neural adaptations in trained individuals." Journals of Strength and Conditioning Research 2002; 16 (1): 25-32.

So again yes... skull crushers are optional as with all arm isolation exercises are optional if your goal is just to have functional strong big muscle in the least amount of time. This definitley applies even more so if your not juicing, don't have strange and obtuse body building knowledge of shape in the muscle a certain exercise claims to produce, aren't a begginer weight lifter, or you aren't starting up again from a long period of rest.
Click to expand...

Still gonna do 'em. Thanks for the input though. :heks:
 
yesterday in tri's I did 3 sets of skullcrushers, 3 sets of pulldowns, and finished for the first time with 3 sets of 30 cable kickbacks. I dunno if its just cause its the first time i did them, but i got a really good pump after the kickbacks. New favorite exercise
 
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