Upper Triceps

[BobbyJenious]

Looking for a good exercise to put on some mass in the upper triceps (lateral and long head) since this area is lagging behind. Been doing heavy overhead extensions and pushdowns with minimal results. Any ideas, routines, suggestions?

 

[big4life]

Cable pressdowns and one arm cable pressdowns with regular and reverse grips will hit the upper heads. Make sure to hold the full contraction for 3-4 seconds on each rep and use strict form. Those along with close grip presses, and dips should help.

 

[coolcolj]

military press and close grip benches

 

[BobbyJenious]

can you build much mass with cable work?

 

[big4life]

can you build much mass with cable work?

They allow you to isolate the upper triceps, but I still rely on presses and skullcrushers to build mass. I use cables to finish off my tricep routine, here's what I do.

closegrip press- 5x5
skullcrushers- 2x10
cable pushdowns- 2x10

Most people will have dips in there or with their chest workout, but because of my shoulder I don't.

 

[bignate73]

actually the "upper tricep" or long head is activated/recruited more in a stretched position...which would be overhead. overhead dbell extensions, single and 2 arm. overhead skullcrushers etc. the only variation that will still hit the long head is a tricep extension where you stand fairly far away from the pulley so you have to essentially do a pressdown and hold your arms close (to keep them from flying up)

as for reverse grip pressdowns....there is no evidence that rotating your wrist will have any influence on how the tricep contracts. the triceps extend the arm, the only influence you can have is the different angles/leverages at which you are extending the arm.

 

[athlete0185]

for being not that big by gym standards, i think my triceps have great definition. i have that whole horseshoe thing and i owe it to close grip bench presses, dips, and skullcrushers.