Hitting The Head with the Tri's

[motiv8erjr]

This thread is totally dedicated to exercises for the those stubborn triceps...


There are many schoools of thought on how and when you should work your triceps. But I normally recommend hitting them as a secondary muscle group in a work out where they are either pre-exhausted or hitting them on there own workout. I would never work triceps the day after doing any sort of pressing movements. ie. shoulder or chest workout.

my personal favorites are these two.

Seated over head dumb bell externsions:

Sit with your backs straight... not curved in either direction. Take a dumb bell of reasonable weight and hoist it above your head. Allow your elbows to bend and the weight to drop behind your head. Be careful not to drop the weight into your skull... this is painful Now press the weight all the way up. you can either stop without locking your elbows out or you can lock them. The two schools of thought here are that if you lock them you are allowing the fullhead of the tricep to tense up. the second school thinks that if you lock them, you are transfurring all the weight to the bone and off the muscle potentially hurting the tendons and joint.

there are two ways to do over head extensions and hit your triceps. With a DB you can keep your elbows all the way out and hit one head of the triceps. Or you can keep your elbows in and work another head of the tricep. this allows for you to switch between both angles to work all the heads. I recommend this for a nice sizeable arm.

my other favorite for tricep growth... is dips

Dips hit the triceps and the lower pecs.

you can do dips on a dip stand or off of a chair or bench.

Just hold on to the stand and allow your elbows to bend and keep your balance and focus on making your triceps do all the pressing. you can add weight on a belt to make these harder and more interesting.

or you can slide your butt off a bench and old on to it while putting your feet up on another bench and lowering your butt towards the floor putting most of the stress on your triceps. Then press yourself up to the starting position. you can add weight to this exercise by placing a plate in your lap or having a partner press on your thighs...

Peace Ya'll

~Mk

[Spoon]

When it comes to Triceps exercises, overhead dumbell extensions are one of my favorites also.

I also like triceps push-downs using either a lat bar or rope, if you have access to one. These are quite simple. The main thing to remember is to keep your upper arms still along the sides of your body while moving below the elbows from 90 degrees to straight (without locking out the elbows), and repeat

[RAVEN]

My favorite is skull crushers. I find this the one exercise that totally isolates my tris

[LAW DOG]

I second raven skull crushers with leave you sore.