Best Tricep Workout!-A MUST!!!

88man · 09-11-2006, 10:18 PM

MONSTER TRICEPS!!!

This is my routine I put in place for my triceps for 8 weeks and gained a friggen inch on my arms "triceps". I hope that you guys like this because I got it off of the Bodybuilding website, used it and loved it. I changed the routine up a little but its basically the same. I would however change it up after the 6 week mark to keep making gains. Read everything to know why you are doing the exercise. If you want to skip the reading, go all the way to the bottom for the routine!!

Training Days

In the old days of bodybuilding, they trained triceps on the same day as chest. Actually, many bodybuilders still do this. However, this old-school technique may not be the best way to go if you're looking for optimal triceps size or if your triceps are lagging.

By training tri's after chest to "finish them off," you're not using optimal weight for overloading the triceps, as they've already been partly worked as part of your chest routine. Giving your triceps your full focus by hitting them with heavier weights while they're fresh will improve your results.

The Exercises

**Close-Grip Pushdowns**

These are the same tried and tested pushdowns that bodybuilders have been doing for years. One common mistake that many trainees make is to let their elbows drift too far forward.

This stems from not controlling the weight during the negative portion of the exercise. Once this happens, the propensity for cheating by using the back muscles to help move the weight back down increases.

Close-Grip Pushdowns
So, remember to keep your elbows tucked against the torso throughout the whole exercise while controlling the weight.

Tip:
At the bottom of the exercise, push the bar towards the ground by dropping your shoulders slightly. This gives an extra squeeze on the triceps and increases peak contraction.

** Close-Grip Bench Presses **

Close-grip bench presses are a great exercise for hitting the medial and lateral heads of the triceps. This exercise can be performed in flat, incline, or decline variations. Between 10 and 25 degrees of declination or inclination is recommended.

Close-Grip Bench Presses
Keep your elbows just short of lockout during the pressing portion of the exercise. This helps keeps tension on the triceps throughout the exercise. Also, bring the bar to the lower portion of the sternum when lowering it.

Tip:
Keep your hands about 13 inches apart. Bringing your hands too close together increases the strain on your elbows and wrists.

** Parallel Bar Dips **

Dips are one exercise that works all three heads of the triceps muscles at once. Often called the "upper body squat," dips are a must for any bodybuilding program.

Parallel Bar Dips
When performing dips aimed at triceps mass, try to remain as upright as possible. Leaning forward will incorporate the pectoral muscles more, taking some of the workload off of the triceps.

Tip:
When performing the negative portion of this exercise, lower your body as far as possible in between the bars. Don't stop until your biceps make contact with your forearms. This is important for getting a full stretch in your triceps.

** Lying Dumbbell Triceps Extensions **

This exercise hits all three heads of your triceps muscle as well. You'll have to go a little lighter on this, though, in order to maintain strict form during the negative phase of the exercise.

Lying Dumbbell Triceps Extensions
Click To Enlarge.
You can also do this exercise with one arm at a time, if you're looking for even better concentration on each muscle.

Tip:
While you're performing this exercise, remember not to turn this exercise into a lat movement. Many lifters make the mistake of trying to employ a pullover motion while extending the forearms. This is corrected by making sure your arms remain vertical, with the only movement coming at the elbow joint.

** Single-Arm Reverse-Grip Pushdowns **

Great for isolating the medial and outer heads of the triceps, single-arm reverse-grip pushdowns use the same as regular pushdowns; however, you'll be using a "palms up" grip.

Tip:
If you're pressed for time, this exercise can be performed with both hands by using a straight bar.

Putting It All Together

The routine itself is set up fairly simply. Close-grip pushdowns lead off; they're a good exercise for getting the muscles warmed up.

Next comes the two heavy-hitters, close-grip bench presses and parallel bar dips. You'll be doing 8 to 10 reps for both of these with fairly heavy weight for 4 sets.

The last two exercises - lying dumbbell triceps extensions and single-arm reverse-grip pushdowns - will be done with a lighter weight.

The goal with these last 6 sets of 12 to 15 reps is to pump as much blood into the muscles as you can. We're looking at trying to improve nutrient delivery and capillary density here.

The Routine

The Triceps Routine
(1) Exercise Sets Weight Reps
(2) Close-grip pushdowns 3 sets 65% to 75% 1RM 12 to 15reps
(3) Close-grip bench presses 4 sets 75% to 85% 1RM 8 to 10reps
(4) Parallel bar dips 4 sets "Bodyweight" 8 to 10reps
(5) Lying dumbbell triceps extensions 3 sets 70 to 75% 1RM 12 to 15reps
(6) Single-arm reverse-grip pushdowns 3 sets 70 to 75% 1RM 12 to 15reps

When you perform the last exercise (single-arm reverse-grip pushdowns) you really want to shoot for a hard FLEX, and not just getting the reps done. This will really push the triceps to grow.

Your friendly PE'er and Fitness FREAK: ~88Man~

happy stud · 09-11-2006, 11:54 PM

Hey 88 youve listed some good tricep exercises. If a person wanted to get bigger arms they definitely need to do more triceps. Personally though I would do 10-12 reps with as heavy of a weight as I could handle. I also do reverse bench presses but make damn good and sure you have a spotter that knows what the hell hes doing or you might end up with the bar in your face.

88man · 09-11-2006, 11:59 PM

At the end of this cycle, I compared the gains to my other 6 week split cycle and I noticed that my strength was WAY better and I even added more size than last time.

88man · 09-12-2006, 12:03 AM

Oh yeah, reverse benches are HELL, Stud! I have found that they work the upper chest more for me though. Tri's are my favorite to work, because they grow evertime I work them!

10 · 09-12-2006, 01:06 AM

Quote:

Originally Posted by happy stud

Hey 88 youve listed some good tricep exercises. If a person wanted to get bigger arms they definitely need to do more triceps. Personally though I would do 10-12 reps with as heavy of a weight as I could handle. I also do reverse bench presses but make damn good and sure you have a spotter that knows what the hell hes doing or you might end up with the bar in your face.

When you say do as heavy a weight as you can handle, I'm assuming you mean while doing the exercise properly, using proper form?? I've seen guys in the gym do weight that is simply too heavy for them and their form is totally of whack and thus their workout suffers. Just looking for clarification on this studly.

happy stud · 09-12-2006, 02:15 AM

Quote:

Originally Posted by 10

When you say do as heavy a weight as you can handle, I'm assuming you mean while doing the exercise properly, using proper form?? I've seen guys in the gym do weight that is simply too heavy for them and their form is totally of whack and thus their workout suffers. Just looking for clarification on this studly.

Well I dont mean bouncing it off your chest but if you have to cheat just a little by arching your back thats ok because the heavy weight will burn the shit out of those triceps. Just make sure you have a spotter that knows what the hell hes doing because after a few reps you get tired real fast and you damn sure dont want that bar in your face.

88man · 09-12-2006, 02:41 AM

Quote:

Originally Posted by happy stud

Well I dont mean bouncing it off your chest but if you have to cheat just a little by arching your back thats ok because the heavy weight will burn the shit out of those triceps. Just make sure you have a spotter that knows what the hell hes doing because after a few reps you get tired real fast and you damn sure dont want that bar in your face.

Arching your back puts alot of stress on the middle/lower part of your spine and can cause serious problems. I arch my back a little on some heavy bench presses, just because it's a habbit ( I hate it). I try not to do that because i want to do it as strict as possible but cannot seem to break the old habbit. Doing a little arching (not a round arch) wont hurt much, just works the lower chest a little more. I try to go as heavy as possible on my sets while keeping "perfect" form.

10 · 09-12-2006, 03:13 AM

Quote:

Originally Posted by 88man

Arching your back puts alot of stress on the middle/lower part of your spine and can cause serious problems. I arch my back a little on some heavy bench presses, just because it's a habbit ( I hate it). I try not to do that because i want to do it as strict as possible but cannot seem to break the old habbit. Doing a little arching (not a round arch) wont hurt much, just works the lower chest a little more. I try to go as heavy as possible on my sets while keeping "perfect" form.

I've only arched my back on two occasions that I can recall, and both times was due to trying to lift weight that was clearly out of my league. Other than those two times, I don't arch my back......ever. Looking at me, you'd never believe I can bench 225, but I can.

88man · 09-12-2006, 03:32 AM

Since I do powerlifting I must lift Heavy ass weight and I have finally hit 365. My bench is not the best, but my arm strength is GGGRREAT!!! I must have strong arms to throw 16 pound balls!

10 · 09-12-2006, 03:57 AM

Quote:

Originally Posted by 88man

Since I do powerlifting I must lift Heavy ass weight and I have finally hit 365. My bench is not the best, but my arm strength is GGGRREAT!!! I must have strong arms to throw 16 pound balls!

Nah, I'm not into powerlifting. Not by a long shot. I just want to look good, feel great and have a great overall package to offer.....

88man · 09-12-2006, 05:30 AM

See, I incorperate bodybuilding into my program. I actually cycle the strength and mass routines. I think it makes me a very diverse athlete. I just started cutting again for a BB'ing show in OCT. I really dont cut down that much but still look like a competition ready person.

SupermanCK · 09-12-2006, 12:09 PM

Im game for this excerise. I will be trying it out this weekend.

88man · 09-12-2006, 12:20 PM

Well I hope you like it. I lOve the extra mass I added from this routine. It's simple and can be challenging.

slickwillie · 09-20-2006, 01:33 PM

I just need to stay in shape for the occasional 4 hour sex session, so I do pushups, pullups, dips, crunches and run. I mix them up every other day, but usually try to work out for about 20min each day. Works great for me! The best part is it's quick and I'm never that sore...
My 2 cents?

88man · 09-20-2006, 11:14 PM

Well, my question slick, have you seen any physical results?? I wouldnt expect much from that workout. The purpose for this workout is to obtain large triceps and split it with another body region. Not to knock, but the workout you describe is like a patio workout ya know?? I would suggest (if you want) to try and pick-up a good workout split, or a circuit training regimen.

happy stud · 09-22-2006, 12:15 AM

Quote:

Originally Posted by slickwillie

I just need to stay in shape for the occasional 4 hour sex session, so I do pushups, pullups, dips, crunches and run. I mix them up every other day, but usually try to work out for about 20min each day. Works great for me! The best part is it's quick and I'm never that sore...
My 2 cents?

Man your fucking for 4 hours? Where do you run? Up and down the Empire State Building?

88man · 09-22-2006, 04:29 AM

Stud, I think he's going for a urinary tract infection. Feel the burn baby, feel the burn!!...... eeew!

slickwillie · 09-22-2006, 05:30 AM

Yea, I just thought I'd throw my 2 cents in because I'm not looking to gain weight or that much muscle. I've got enough trouble dragging my 160pd ass around, so no need to add to that! :)
Runnin and bonin happy, that's all you really need to stay in shape...

wantItThicker · 09-22-2006, 01:36 PM

88Man do you recommend this tri workout once or twice a week? I have been wanting to gain more in my triceps, will give it a try but I only have about 30-35 mins per day to spare so looks like I would have to dedicate a day just for triceps?

Currently I have been doing "arms" in one day, but since I start with biceps and really burn them, my tricep workout usually suffers (I am a bit tired I guess after the biceps).

SonicCelt · 09-22-2006, 05:51 PM

Quote:

Originally Posted by wantItThicker

88Man do you recommend this tri workout once or twice a week? I have been wanting to gain more in my triceps, will give it a try but I only have about 30-35 mins per day to spare so looks like I would have to dedicate a day just for triceps?

Currently I have been doing "arms" in one day, but since I start with biceps and really burn them, my tricep workout usually suffers (I am a bit tired I guess after the biceps).

You can try what I do sometimes when I have an arm day. They called "Synergistic Supersets" and basically do one muscle then the other quickly. I would say start with a tricep exercise like skull crushers and as soon as you have done reps go and do bicep curls or something then rest for a few minutes then hit it again. Another thing you could try is tri-setting your muscle. A tri-set is just 3 different exercises in a row like narrow grip presses for 10 then jump to cable pushdowns for 10 and third set do tricep extension for 10 then rest and feel it burn. You can do 4 sets of these and basically you have done a full tricep workout in much less time.

88man · 09-22-2006, 06:23 PM

The workout...usually only takes me 30-40 minutes depending on how much rest is in there. I try to rest only 30 seconds between sets for muscle hypertophy which = growth. wantITthicker, if you want bigger arms the Tri's are what adds the most size on your arms.

sikdogg · 09-22-2006, 06:39 PM

I envy guys that can lift heavy... i would love to powerlift as powerlifting is such a great way of putting on size... but past shoulder injuries (dislocation on both sides) causes way too much pain (during and for days after) when i go heavy.

88man · 09-24-2006, 07:23 AM

Sik, man that sucks! shoulder injuries are the worst! Do you just stick with dumbbells for pressing? It's better for the shoulders.

sikdogg · 09-24-2006, 09:44 PM

I use dumbells for all shoulder work and split chest with dumbells (flyes) and barbell. The last time i hurt my left shoulder was doing flat dumbell chest press. I think what made it worse was that i just shook the pain off and continued with my workout. It was the weighted dips that finished me off.

I still use dumbells but not as much as i used to when i trained at the gym. Since i've built a home gym, i don't have any bumbell over 50lbs yet and use barbell exercizes almost exclusively. I use the dumbells mostly for shoulder work. For the first few month, Arnold presses were the only shoulder exercize that i could do that didn't cause any pain.

I still have a gym membership but it's so much more convenient to train at home that i don't care about not having all the cool equipment. I typically weight train 4 days per week but in the last 6 months, i think i went to the gym twice. I think i just have to break down and buy a dumbell rack.

88man · 09-25-2006, 09:56 PM

Hey, I hope you get your money's worth from that "RACK." I personally like the gym, because it's just an environment where I feel most at home, and comfortable. I like the intensity that I can get from having other people around me.

slickwillie · 09-26-2006, 02:29 AM

It's tough to workout at home if you lift heavy, but I gave that up a few years ago so I also have a workout room that I setup. If I can't do another pushup or dip, I just drop...