favorite tri exercises

[kaukasion]

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

 

[duke of angels]

Uhmm yeah I'm pretty sure that's not true for me.

"...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

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?

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.

 

[NorgePrecision]

Dips and close grip are my main exercises. Kick backs, skull crushers, and rope pulls are secondary and I do those maybe once a month.

 

[thelion2005]

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.

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.

 

[bignate73]

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.

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?

 

[mustang_00]

good info on this thread!!! my left tri is noticibly bigger than my right tri.

 

[dce2956]

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?

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.

 

[ebear]

CG bench has been by far the most beneficial for my Tri's, and bench for that matter.

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.

 

[sidney61199]

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.

 

[eat big]

"...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.

Still gonna do 'em. Thanks for the input though.