lagging tri's

[joconnor]

heya guys, got a training question for ya....tri's have always been a weak spot for me, no matter how i train (either on its own day, or with chest).....any tips on how to explode my tri's? thanks.

 

[Willyumyum]

Heavy sets of pressdowns, lying extensions and overhead dumbbell extensions... Use heavy weight meaning you should at max be able to get 6 reps and minimum 4 reps... If you get 4 lower the weight, if you get 6 its time to increase the weight...
YUM

 

[reconnect]

how about close grib benches cant do lying extensions and overhead dumbbell extensions dru to a sore albow

 

[AFi04]

straight bar nose breakers on an incline bench, heavy as fukk, no doubt you will grow...

 

[juice4me]

i gotta go with skull crushers and overhead extentions with heavy weights

 

[MaxBiceps]

1.Close grip bench 2.skullcrushers
3.some form of tri extension, either cable or dumbell

Go heavy.

 

[needsize]

I find my tri's get really thick when I do heavy weighted dip for tri's, try a narrow grip, no wider than shoulder width or you're hitting chest, and only go down so your elbows are at a 90 degree angle, great size builder and helps lockout strength on bench press

 

[MaxBiceps]

I find my tri's get really thick when I do heavy weighted dip for tri's, try a narrow grip, no wider than shoulder width or you're hitting chest, and only go down so your elbows are at a 90 degree angle, great size builder and helps lockout strength on bench press

Great advice. Weighted dips are very good strength builder. Can't do them anymore cuase the gym I now go to doesn't have a regular dip machine. All they have is those crappy dip assist machines which totally suck ass.

 

[needsize]

I have to use the pusssy dipping bars that are attached to the universal machine, I go up to three plates for heavy sets and the whole thing shakes like crazy, plus I have to make my own dipping belt with my weight belt and a chain. But when I stopped doing them, my tri's got small and my bench started to suck hardcore

 

[joconnor]

thanks for the advice guys. i incorporated most of what ya said in my new routine....cant wait to make this horseshoe explode!

 

[justbigger]

I dont think that there is any exersise better for mass on the traps than French Press. Go heavy as hell.

 

[Hugh Gellatts]

try a close-grip variation that some powerlifters use:

take a slightly narrower than shoulder width grip and instead of lowering the bar to your lower chest, consciously lower it to the upper chest while still keeping the elbows in. This will feel a little awkward because the elbows won't be directly under the weight, but it really overloads the tris. The weight should be about halfway in-between the weight you use for skull-crushers and the weight you use on standard close-grips.

they used to call this the "California press" but I think Louie Simmons gave it another name.

do not do this lift without an attentive spotter.

 

[saint808]

My tri's are strong but weren't grwoing like they did when i first started. This week I did my standard pulldowns, skullcrushers with the cambered bar (is this also called a french press?),overhead pulls with the rope, and one hand pulldowns with the rope. Went heavy as i could and did sets of 10,8,6 and guess what... first time in a long time they got sore. This board is great for finding exercises


Rich

 

[str8cubano]

i gotta go with skull crushers and overhead extentions with heavy weights

good advice..bro best exercise for mass that works for me is skull crushers...warm up and do at least 5 sets and go as heavy as you can...also over the head extensions...to me , cables are good for first set to warm up...my triceps have always been stubborn, and remember most important thing is to eat right and keep protein intake high...and of course...anobolic steroids help..

 

[reconnect]

watch out for sore elbow skull crushers kills them and so do most overhead exercise

 

[overrx]

try this for a tricep routine -
go as heavy as you can pressdowns (cheat by making ur elbows flair out but still only use ur triceps)
then go straight into a superset and do strict pressdowns at a light weight

california skull crushers, like regular ones except at the end grab the bar like u were doing an narrow grip bp and put it up as many times as u can (usually for the same reps as u did the skull crushers....make sure u keep ur elbows in the whole time to isolate ur tris)

seated wegithed dips

narrow grip bp

a bit overkill but it woktred for me

 

[hard]

Heavy sets of pressdowns, lying extensions and overhead dumbbell extensions... Use heavy weight meaning you should at max be able to get 6 reps and minimum 4 reps... If you get 4 lower the weight, if you get 6 its time to increase the weight...
YUM

Willy's right on the money. You can also try tricept dips on the edge of a bench with your feet up on another bench. Easy on the elbows and if you work your way up in intensity by putting plates on your lap you will see results for sure.

Don't overtrain: 2 exercises with 4 x 6 reps each , once a week is all you need.

good luck!

 

[spentagn]

try doing the skull crushers on a decline bench. it helps take the weight off the elbows. Also, do them with a straight bar.

 

[Zyglamail]

Heavy dips and close grip bench are all I do for tri's....besides my pressing movements of course