Triceps

Stiff_Cookie · 4 Apr 2007 at 05:56

I did my chest and tri's workout today. Started with my chest doing the benches etc then finished off my tri's.

The problem I am having is that I dont seem to be hitting the outside of my triceps. When I do my tricep exercises, I feel the 'burn' on the inside of the group of muscles but only feel a slight snesation on the outside, nothing to the point of saying I worked the muscle well.

My goal is fill out a size large shirt, nothing huge but big.

I always hit my triceps after my chest. Here is my routine this evening,

flat bench - 3 sets
'pec deck' - 3 sets
incline bench - 3 sets
cables, where you start wide and then pull the cables to your front - 3 sets
2 arm Tricep push downs - 3 sets
The one where you put the dumbell behind your head and then push up - 3 sets
I also tried doing the tricep push downs with a wider grip to try and hit the outside muscle - 3 sets
and then I finished with some incline dumbell bench presses - 3 sets

Can anyone suggest some chest and tri workouts I may be missing? I meant to do some dips today but forgot about them after the chest exercises.

Also, I have been going to the gym 4 times a week for the last month hitting a different area each day (Chest and Tri's, Back and Bi's, Core, Legs) and was thinking of taking a week off next week. I used to take a week off when I stopped seeing gains but am thinking of taking a week off in the hopes of coming back stronger due to a real good muscle recovery.

One last thing, does anyone have a website that offers a comprehensive list of exercises that can be done for each muscle group along with descriptions? I tend to do the same exercises each time I target a muscle group and I like to liven things up a bit by hitting the muscles differently. Thanks!

Hedge · 4 Apr 2007 at 07:05

try exrx.net i believe it is

alexakasloth · 4 Apr 2007 at 07:59

Try doing tricep extensions with a barbell or dumbbell:

http://www.exrx.net/Lists/ExList/ArmWt.html#anchor122387

MTA99 · 4 Apr 2007 at 08:37

I'd rethink the volume, there's a bit too much there. Definitely remember to do dips, they hit both chest and triceps.

For the outside of the tricep try this:

http://www.exrx.net/WeightExercises/Triceps/CBPushdown.html

Use this technique but modify it slightly. Use the rope and hold it wide through-out the whole movement. This maintains the tension in the outer part of the muscle..............you'll have to drop the weight

Do you do any shoulder work?

alexakasloth · 4 Apr 2007 at 13:52

MTA99 said:
http://www.exrx.net/WeightExercises/Triceps/CBPushdown.html

That's a good exercise, the primary one that I use - works the triceps very well.

Stiff_Cookie · 4 Apr 2007 at 14:20

MTA99 said:
I'd rethink the volume, there's a bit too much there. Definitely remember to do dips, they hit both chest and triceps.

For the outside of the tricep try this:

http://www.exrx.net/WeightExercises/Triceps/CBPushdown.html

Use this technique but modify it slightly. Use the rope and hold it wide through-out the whole movement. This maintains the tension in the outer part of the muscle..............you'll have to drop the weight

Do you do any shoulder work?

Yea, I forgot about those. I recently started fitting those in between the back and bicep day and the core day.

Also, thanks for the website guys! That is a real good one to know

MTA99 · 4 Apr 2007 at 14:36

$loth said:
That's a good exercise, the primary one that I use - works the triceps very well.

Even better if you use my variation!

Volcs · 4 Apr 2007 at 15:05

Skullcrushers tend to leave me good and sore the next day, (even more so if you gauge them wrong....).

alexakasloth · 4 Apr 2007 at 15:09

MTA99 said:
Even better if you use my variation!

I'll have to give that a try, I usually use the v-shaped bar

Hlebio · 4 Apr 2007 at 15:10

Triceps are an area I struggle with too...... they just NEVER feel like they're being worked during the routine, straight after or the next day.

My Chest, Tricep and Shoulder routine..

Flat BB Bench Press
Incline DB Bench Press
Dips
Close Grip Bench Press
Standing Overhead Press

Was thinking of doing something instead of the Close Grip Bench Presses... I dunno if my form is bad or something but they just don't feel right to me.

Chong Warrior · 4 Apr 2007 at 15:56

$loth said:
I'll have to give that a try, I usually use the v-shaped bar

imho the V-Bar is superior

alexakasloth · 4 Apr 2007 at 16:03

Chong Warrior said:
imho the V-Bar is superior

Was it you who posted up a list with the most beneficial exercises for each body part?

Could you post it again if it was

Chong Warrior · 4 Apr 2007 at 16:39

This one?

IEMG max motor-unit activation

Exercise/% EMG Muscle Stimulation

Pectoralis major:
Decline dumbbell bench press - 93
Decline bench press (Olympic bar) - 89
Push-ups between benches - 88
Flat dumbbell bench press - 87
Flat bench press (Olympic bar) - 85
Flat dumbbell flys - 84

Pectoralis minor:
Incline dumbbell bench press - 91
Incline bench press (Olympic bar) - 85
Incline dumbbell flys - 83
Incline bench press (Smith machine) - 81

Medial deltoids:
Incline dumbbell side laterals - 66
Standing dumbbell side laterals - 63
Seated dumbbell side laterals - 62
Cable side laterals - 47

Posterior deltoids:
Standing dumbbell bent laterals - 85
Seated dumbbell bent laterals - 83
Standing cable bent laterals - 77

Anterior deltoids:
Seated front dumbbell press - 79
Standing front dumbbell raises - 73
Seated front barbell press - 61

Biceps:
Biceps preacher curls (Olympic bar) - 90
Incline seated dumbbell curls (alternate) - 88
Standing biceps curls (Olympic bar/narrow grip) - 86
Standing dumbbell curls (alternate) - 84
Concentration dumbbell curls - 80
Standing biceps curls (Olympic bar/wide grip) - 63
Standing E-Z biceps curls (wide grip) - 61

Triceps:
Decline triceps extensions (Olympic bar) - 92
Triceps pressdowns (angled bar) - 90
Triceps dip between benches - 87
One-arm cable triceps extensions (reverse grip) - 85
Overhead rope triceps extensions - 84
Seated one-arm dumbbell triceps extensions (neutral grip) - 82
Close-grip bench press (Olympic bar) - 72

Latissimus dorsi:
Bent-over barbell rows - 93
One-arm dumbbell rows - 91
T-bar rows - 89
Lat pulldowns to the front - 86
Seated pulley rows - 83

Quadriceps:
Squats (parallel depth, shoulder-width stance) - 88
Seated leg extensions (toes straight) - 86
Hack Squats (90 degree angle, shoulder-width stance) - 78
Leg press (110 degree angle) - 76
Smith machine squats (90 degree angle, shoulder-width stance) - 60

Hamstrings:
Seated leg curls - 88
Standing leg curls - 79
Lying leg curls - 70
Stiff Legged Deadlifts - 63

Calves:
Donkey calf raises - 80
Standing one-leg calf raises - 79
Standing two-leg calf raises - 68
Seated calf raises - 61

alexakasloth · 4 Apr 2007 at 16:44

That's the one thanks

Can't help but laugh at donkey calf raises

Styles · 4 Apr 2007 at 17:03

$loth said:
That's the one thanks

Can't help but laugh at donkey calf raises

They are very good though, get them right and you'll feel each rep very well.

The_Judge · 4 Apr 2007 at 17:40

Close Grip bench press and dips will give you the greatest mass

MTA99 · 4 Apr 2007 at 17:44

Chong Warrior said:
imho the V-Bar is superior

The V-bar is better for going heavy i'll grant you that but using the rope and holding it wide thoughout the whole set will hit the top and outer part of the tricep. Imagine there's a bar separating the two knots, keep that separation, don't push down with knots together then separate at the end its pointless IMHO.

Whenever i show people this variation they have to reduce the amount of weight because of the way it hits your triceps

oddjob62 · 4 Apr 2007 at 19:04

The_Judge said:
Close Grip bench press and dips will give you the greatest mass

Agreed.

^TANK^ · 4 Apr 2007 at 19:20

Skull crushers are the only thing that works well with me. Tricep cable extensions only if i used a whole stack plus a heavy dumbbell i noticed any development.

Morba · 4 Apr 2007 at 19:49

CG bench is pants for me, much prefer 2 bench dips.

Triceps

Man of Honour

Man of Honour