triceps help

[balraj sidhu]

my tricpes have been coming along good, but the problem is thath the back of my tricep is doing most of the growing the front if looks prety much the same size, evryone else ive asked said they have the opposite problem with geting there back to grow...is this just genetics? or is it my workout. my tricep workout goes leik this

4 stes of dips
3 sets of pushdowns ( with the bar, not the rope)
3 stes of skull crushers
4 sets of close grip becnh

what exericesses can i do to make the front tricep grow?

[VBigNate]

First off, that is too much volume. You dont need any more than 9 good sets. My triceps routine is as follows:

Seated Dumbell Extensions:
3 sets x 8-12 Reps (very Heavy!)

Skull Crushers:
3 sets x 8-12 Reps (Heavy)

Rope Extensions:
3 sets x as many reps as I can get with moderate weight (I usually go until my tris feel like they are going to explode)

[BiggerGuns=LongerDrives]

Originally Posted by VBigNate

First off, that is too much volume. You dont need any more than 9 good sets.

I agree, I only do about 8 sets myself for triceps, usually just 2 exercises, sometimes just one.

Of the following.....

Close Grip Bench
Skullcrushers
Extensions
Cable Pressdowns

[VBigNate]

Originally Posted by BiggerGuns=LongerDrives

I agree, I only do about 8 sets myself for triceps, usually just 2 exercises, sometimes just one.

Of the following.....

Close Grip Bench
Skullcrushers
Extensions
Cable Pressdowns

I like close grip bench, but it always kills my wrists.

[hrpiii]

Originally Posted by VBigNate

I like close grip bench, but it always kills my wrists.

1. which means you are doing it wrong.

2. and drop skull crushers all together, bad exercise, just begging for an injury.

[Renegade68]

No one mentioned Reverse Grip Bench Press, I do these every other Tri workout. If you haven't done them before, either make sure you have a spotter or use a smith machine - they take a little getting used to, but are a great TRI builder.

[PhiSigPhi]

[quote=hrpiii;658381]1. which means you are doing it wrong.

2. and drop skull crushers all together, bad exercise, just begging for an injury.[/QUOTE]

Why's that?

[Noir]

[quote=PhiSigPhi;658394]

Originally Posted by hrpiii

1. which means you are doing it wrong.

2. and drop skull crushers all together, bad exercise, just begging for an injury.[/QUOTE]

Why's that?

Most people enjoy having intact elbows.

[PhiSigPhi]

[quote=Noir;658399]

Originally Posted by PhiSigPhi

Most people enjoy having intact elbows.

Thats pretty much what Hrpiii said. It still doesn't answer my question.

My initial thought it if you are using a dumbbell or an ez-curl bar, it may put some additional pressure on your elbows, especially if you are not very flexible; however, you can easily remedy this by using the 2nd set of grips on the ez-curl bar. As far as the dumbell method, I stopped using this in high school. I'd rather use 1 dumbell for each hand to help even out my tricept strength.

But overall, my analysis could be wrong, hence why I ask 'Why not?'

[BiggerGuns=LongerDrives]

Originally Posted by hrpiii

1. which means you are doing it wrong (close grip bench)

How could he be doing them wrong, grip spacing too close?

I use an EZ curl bar for CGBP, because cuts down on the wrist tension and makes it much more comfortable.

[mitchcumstein]

Skull crushers are hard on the elbows, moreso when you get alot of weight on the bar. For me when i got past 110lbs my elbows started killing so i dropped the weight down to 100lbs and do rest pause sets instead.

[Meta]

Originally Posted by hrpiii

2. and drop skull crushers all together, bad exercise, just begging for an injury.

man... really?

I used to not do skull crusher too often, however I've been doing them more lately and I've been loving how good they hit my tris

is it only when you use heavier weight?

what if you go heavy on your first couple exercises... say seated db extensions and close grip bench then kill it with some skull crushers but a little lighter weight?

[BiggerGuns=LongerDrives]

Originally Posted by mitchcumstein

Skull crushers are hard on the elbows, moreso when you get alot of weight on the bar. For me when i got past 110lbs my elbows started killing so i dropped the weight down to 100lbs and do rest pause sets instead.

I concur

With Extensions or Skullcrushers, I think at a certain point there is just too much pressure transferred over to the joints, so they take most of the load rather than the triceps...The option to counter this is to drop the weight, let the triceps do the work.

I switched to high reps for skulls a few years back, I use between 12-20 reps.
The heavy stuff is for CGBP

[BiggerGuns=LongerDrives]

One tip I do know to pass on is to NEVER BOUNCE THE WEIGHT when doing Extensions of Skulls

[PhiSigPhi]

Originally Posted by BiggerGuns=LongerDrives

One tip I do know to pass on is to NEVER BOUNCE THE WEIGHT when doing Extensions of Skulls

It does make for a good story at work though!

Thanks for being more specific about whats wrong with doing them. I've never been one to just accept "b/c I said so". You don't learn anything that way.

[Meta]

Originally Posted by BiggerGuns=LongerDrives

I concur

With Extensions or Skullcrushers, I think at a certain point there is just too much pressure transferred over to the joints, so they take most of the load rather than the triceps...The option to counter this is to drop the weight, let the triceps do the work.

I switched to high reps for skulls a few years back, I use between 12-20 reps.
The heavy stuff is for CGBP

yeah, thats how I have been doing it

[BiggerGuns=LongerDrives]

Originally Posted by PhiSigPhi

It does make for a good story at work though!
Thanks for being more specific about whats wrong with doing them. I've never been one to just accept "b/c I said so". You don't learn anything that way.

Very true man, very true...

[kovalaybolt17]

reverse grip bench is the best tricep excersise known to man.