I Need A Good Tricep Rountine!

[Jimjl816]

HEy yall does anyone have a good tricep routine that actually works??

Thanks Jimmmmm-E!

[Taekwondo Guy]

close grip bench press
tricep ez extensions
bench dips

[hollisterstud39]

ive seen ppl at 24 hour have these horse shoe muscles as ppl refer to them but i do alot of tricep work and i still dont get that horse shoe lookin thing

[Caferacer]

Originally Posted by hollisterstud39

ive seen ppl at 24 hour have these horse shoe muscles as ppl refer to them but i do alot of tricep work and i still dont get that horse shoe lookin thing

That has to do with bodyfat to the point where you can see the muscle.

Doing some heavy compound movements followed with a few of my favorite exercises has always helped... so something like this:

PL style bench (Albows tucked)
DB press
Heavy dips
Maybe throw some pushdowns to finish it off.

As heavy weight as you can do 6 reps with; if you can do more raise the weight until you hit 6 reps again.

[Taekwondo Guy]

my bf is in the 12-18% range so i dont see the full horseshoe, only the outer part.

[narcsarge]

Originally Posted by Taekwondo Guy

close grip bench press
tricep ez extensions
bench dips

What? No Skullcrushers! I agree with everything else though.

[iwannagetbigger]

Tri. push downs
Dips
Skullcrushers
close grip bench
kickbacks?
theres some help

[bencozzy]

alot of people wont see a "horse shoe" because they dont put in enough work to make the inner head grow, its a very stubborn muscle.

most over head tricep extensions hit the inner head.

kickbacks are ok for this if done right with the elbow pointed upward at an angle and not parrel to the floor.

and as for pushdowns and close grip benches those are primarily for the medial and outer heads.

[TorontoMoFo]

This is what works for me:

Skullcrushers, Dips, Seated Tri-Extensions (w/ cable or EZ bar)

[jlozan84]

kickbacks are almost as useless as shrugs.

[narcsarge]

Originally Posted by jlozan84

kickbacks are almost as useless as shrugs.

Maybe you think so but I get a great burn on the inner head of the tricep and I really feel it right down next to the elbow. All other exercises I have tried don't "feel" the same to me as the kickback. It is not glamorous nor can you do "big" weight with this exercise. But it does work for me.

[Taekwondo Guy]

Originally Posted by jlozan84

kickbacks are almost as useless as shrugs.

then enlighten us as to why? please, share from the vault of knowledge rather than just leaving statements that help nobody

[narcsarge]

Just waiting!

[Dexter]

Ya im also intrested on the reply!!

[NFusion]

Yes im interested too because shrugs are considered the best exercise for traps.

[Caferacer]

Originally Posted by Taekwondo Guy

then enlighten us as to why? please, share from the vault of knowledge rather than just leaving statements that help nobody

There are more effective exercises than kickbacks. With how much you need to stabilize your shoulder just to get a movement similar to more effective movements like an overhead cable press (If you are bent on getting the inner head). In terms of stabilizing to actual ability for the muscle targeted to do work, the whole movement is really ineffective.

The whole concept of growth is based on overload, so do you seriously think you can get a good overload from using 15lbs worth of weight on kickbacks because your shoulder can't stabilize the weight, or from doing something like overhead cable presses where you have a solid platform to press from? Narc, you mentioned a 'burn' but a burn doesn't mean growth. I could curl a soup can for 20 reps and get a burn, but that doesn't mean I am growing. Especially when he asked for a routine to get results, I don't think kickbacks would replace any of the standard movements like CG bench, dips, or overhead presses.

There are people going against shrugs now becuase asking for growth from a isolation kind of movement as opposed to something like trap deads, traditional deads, or rack deads, is like saying you can get big arms from curls only instead of compound movements.

Shrugs aren't always considered the best movement for traps, there is a good number of people who feel shrugs are useless. Are pushdowns best for triceps just because it's an isolation movement? Some people love em. I'll stick with rack deads or deads for traps and keep my compound movements.

Oi, lets get boyd over here, he would have a field day over people saying shurgs are best for traps.

[jlozan84]

Good post Cafe...........

I'm sorry - I just don't see how a 1" movement can product any results or growth.

Just because you "feel" a burn doesn't mean jack.

Do some research on your own, rather than expecting everything to be handed to you regarding kickbacks and shrugs.........you will find plenty, trust me.

[Taekwondo Guy]

Originally Posted by Caferacer

There are more effective exercises than kickbacks. With how much you need to stabilize your shoulder just to get a movement similar to more effective movements like an overhead cable press (If you are bent on getting the inner head). In terms of stabilizing to actual ability for the muscle targeted to do work, the whole movement is really ineffective.

The whole concept of growth is based on overload, so do you seriously think you can get a good overload from using 15lbs worth of weight on kickbacks because your shoulder can't stabilize the weight, or from doing something like overhead cable presses where you have a solid platform to press from? Narc, you mentioned a 'burn' but a burn doesn't mean growth. I could curl a soup can for 20 reps and get a burn, but that doesn't mean I am growing. Especially when he asked for a routine to get results, I don't think kickbacks would replace any of the standard movements like CG bench, dips, or overhead presses.

There are people going against shrugs now becuase asking for growth from a isolation kind of movement as opposed to something like trap deads, traditional deads, or rack deads, is like saying you can get big arms from curls only instead of compound movements.

Shrugs aren't always considered the best movement for traps, there is a good number of people who feel shrugs are useless. Are pushdowns best for triceps just because it's an isolation movement? Some people love em. I'll stick with rack deads or deads for traps and keep my compound movements.

i agree, let the kickbacks be for the metro's who read mens health.
This is the answer i was expecting as it helps members here rather than just leaving them guessing... thank you for taking the time to post it as we can refer to your post in future.

Oi, lets get boyd over here, he would have a field day over people saying shurgs are best for traps.

lol, i think we all know the reason why he doesnt frequent this place much... everyone knows where to find him if they want to ask a question

[Taekwondo Guy]

Originally Posted by jlozan84

Do some research on your own, rather than expecting everything to be handed to you regarding kickbacks and shrugs.........you will find plenty, trust me.

then what is the point in a community where people help each other?
I agree i would find sh*t loads of info out there on the net, i wanted a reply so we can refer to in future questions when kickbacks are on next weeks cover of suave muscle mag