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Drunken_Weasel
New member
I just signed up at golds gym.. I would really like to know some of the best workouts machine, or freeweight to get my triceps having some size. Thanks!
Good Tricep mass building excersises?
- Thread starter Drunken_Weasel
- Start date
J
jeremys
Guest
board presses. close grip bench, incline close grip bench, skulls, extensions, etc
Drunken_Weasel
New member
How ya doin Jeremy's? Long time no speak for me on the Training board. Getting back in gear, and better than ever.
You have any updated pic's broly?
You have any updated pic's broly?
J
jeremys
Guest
Drunken_Weasel said:
no man i dont. its nice to see you around, as i mentioned on your other thread.
Well, I do several things...not all in the same week though.
1, 2, 3, 4 board presses
JM Press
Tate Presses
Laying (rolling) dbell exts
Tricep pushdowns (with cables or bands)
Overhead tricep extensions (I use bands here)
Hmmm...seems like I could think of a few more...mind is at a blank right now.
B True
1, 2, 3, 4 board presses
JM Press
Tate Presses
Laying (rolling) dbell exts
Tricep pushdowns (with cables or bands)
Overhead tricep extensions (I use bands here)
Hmmm...seems like I could think of a few more...mind is at a blank right now.
B True
audiophyle
New member
Could someone explain what a board press is?
jackangel
New member
Close grip bench, weighted dips (straight up and down, not leaning forward, arms close to your sides), skullcrushers, board presses, and floor presses are the most common answers I see.
A board press is just like a regular bench press, but with a varying number of 2x4 boards placed on your chest, in order to shorten the ROM and work specific areas of the bench.
A board press is just like a regular bench press, but with a varying number of 2x4 boards placed on your chest, in order to shorten the ROM and work specific areas of the bench.
Lord_Suston
New member
nothing like seated french press and close-grip bench to give some solid mass. Also pushdowns with strict from for a few burnout sets always helps
Drunken_Weasel
New member
I couldnt do dips last time I tried... I'm a Beefcake. got measured via caliper's today.. 23% bf! BEEEEEEFCAKE!
the People's Champ
New member
Drunken_Weasel said:
Don't let that stop you. look for a dip assist machine at your gym. start out there, and then when you can do 8 reps of body weight dips, then start piling on the plates. weighted dips are a killer exercise. don't make excuses, and don't be discouraged by your size/weight/whatever, you got to start somewhere
so, to reiterate what exercises have been listed:
weighted dips
tate presses
close grip bench
reverse grip bench
tricep extensions(and their variations...)
Drunken_Weasel
New member
the People's Champ said:
Don't let that stop you. look for a dip assist machine at your gym. start out there, and then when you can do 8 reps of body weight dips, then start piling on the plates. weighted dips are a killer exercise. don't make excuses, and don't be discouraged by your size/weight/whatever, you got to start somewhere
so, to reiterate what exercises have been listed:
weighted dips
tate presses
close grip bench
reverse grip bench
tricep extensions(and their variations...)
What do the machines look like? I havent even seen a dip place there yet... although I havent looked that hard.. but did glance for it.
the People's Champ
New member
well, it is a dip/pull up assist machine. there is a weight stack on it, and in front of it(as you approach it), there is a platform that is attached to the machine that pivots. if it is vertical, that is the stowed position, if it is vertical, then it is in the assist position. when it is on the assist position, then you get on it(there will be steps on the side so you can swing your legs around and kneel on the platform), and then proceed with your pull up or dip sets.
on most machines in the gym, there will be instructions on or near the machine, so don't be afraid to look for them. they are there for a reason.
Hope this helps
on most machines in the gym, there will be instructions on or near the machine, so don't be afraid to look for them. they are there for a reason.
Hope this helps
Drunken_Weasel
New member
the People's Champ said:
Hope this helps
A bunch... thanks bro!
The Red Dragon
New member
JM press? is that a close grip bench press where the negative is extremely slow and the concentric is an explosive upwards force? is that a mass builder?
Weigted Dips, really build mass near the elbow
I prefer weighted dips between benches (plates on your legs)over dips between bar anytime, because i can keep my back straight and my arms inward behind my back and concentrate really hard on squeezing the triceps. As an afterburning set I might do dips between the bars with bodyweight to failure and use all the body english it takes to keep me going.
You must do some kind of overhead press / extension to make the long head give that nice flare.
Some variation of close grip benches / JMs / Cali presses etc are also welcome for overall mass and the lateral head (this could actually use some improvement overhere, maybe I will try the reverse grip benchpresses)
You could conclude your session wit heavy pressdown or decline skullcrushers, doing skullcrushers BEFORE overhead exercises I could no longer use enough weight for the overhead presses.
I prefer weighted dips between benches (plates on your legs)over dips between bar anytime, because i can keep my back straight and my arms inward behind my back and concentrate really hard on squeezing the triceps. As an afterburning set I might do dips between the bars with bodyweight to failure and use all the body english it takes to keep me going.
You must do some kind of overhead press / extension to make the long head give that nice flare.
Some variation of close grip benches / JMs / Cali presses etc are also welcome for overall mass and the lateral head (this could actually use some improvement overhere, maybe I will try the reverse grip benchpresses)
You could conclude your session wit heavy pressdown or decline skullcrushers, doing skullcrushers BEFORE overhead exercises I could no longer use enough weight for the overhead presses.
Last edited:
D
Deleted member 33117
Guest
Close-grip presses, weighted dips definately. You can use the dips between benches with plates on your lap until you get strong but eventually it just looks silly and hurts your shins when you get over about 5 or 6 plates, plus its a bitch to talk guys into spoting you and stacking the plates on. You can also do partial reps at the top in the power rack on close grip presses with extremely heavy weights.
Skull Crushers Skull Crushers Skull Crushers!!!!!!
I have NEVER found another lift that came close to giving my triceps the power and size that Skull Crushers gave me. When I initally started doing these, my tri's started growing like crazy. Within 4 months I had nearly put 3 inches on my arms from just tri's alone. This is no exageration. Strength went through the roof on tri's and bench as well. These, IMO are the best power/size builder for tri's next to dips. Everything else is just to polish them off...
Josh
I have NEVER found another lift that came close to giving my triceps the power and size that Skull Crushers gave me. When I initally started doing these, my tri's started growing like crazy. Within 4 months I had nearly put 3 inches on my arms from just tri's alone. This is no exageration. Strength went through the roof on tri's and bench as well. These, IMO are the best power/size builder for tri's next to dips. Everything else is just to polish them off...
Josh
