T Nation

Cannot Develop Triceps

Maybe 12 inches between the hands.

If you’re so concerned with proper measurements, how come your panties are 2 sizes too small?

Maybe you should just lift and eat more to build triceps big enough to FEEL when you are using them.

[quote]FlatsFarmer wrote:
Maybe 12 inches between the hands.

If you’re so concerned with proper measurements, how come your panties are 2 sizes too small?[/quote]

Enjoy your fucked up triceps. (It was kinda funny, but c’mon. You’re the one asking for help, here.)

[quote]lcaxtmann wrote:
I’m not asking why I can’t gain any size, I’m trying to figure out why I cannot feel my triceps contracting and relaxing on the most basic level. [/quote]

FWIW it took me about 10 years to figure out the mind muscle connection for my biceps. It sounds like that’s what you’re after. Try taking a very light band (I use EliteFTS micro mini’s) and “pump” the triceps with various movements slowly and deliberately with the sole purpose of finding that connection.

It clicked for me when one of the contributors here suggested overhead bicep band curls. I start all my Bicep work with them and the mind muscle connection is much better now.

[quote]lcaxtmann wrote:
I’m not asking why I can’t gain any size[/quote]…

Sure seems like you were talking a lot about adding size. But I do kinda see what you tried to say.

In any case, what does your current training week look like? The days, exercises, sets, and reps. And not just for triceps. For everything. Chest, shoulder, and even some back exercises can affect your tris by pre-fatiguing them, overworking them, etc.

I’m likewise confused with your request, are you having issues with motor control, hypertrophy or both?

OP, I think it would benefit you to do PUSHUPS. When I first started exercising, this is what gave me enough growth to be able to flex my triceps for the first time ever. Even Arnold advocates this for when you first start lifting.

Dumbbell tricep kickbacks with light weight and pause at full extension until you feel it

[quote]winston1156 wrote:
Dumbbell tricep kickbacks with light weight and pause at full extension until you feel it
[/quote]

Ah yes, the ultimate secret to triceps development. light dumbbell kickbacks. I knew there was something I was forgetting.

[quote]flipcollar wrote:

[quote]winston1156 wrote:
Dumbbell tricep kickbacks with light weight and pause at full extension until you feel it
[/quote]

Ah yes, the ultimate secret to triceps development. light dumbbell kickbacks. I knew there was something I was forgetting.[/quote]

Lol.

"OP, I think it would benefit you to do PUSHUPS."
Agreed. I’m amazed at how many lifters can’t drop and crank out 50+ like a stroll through the park. I do them with elbows tucked, never quite lockout, and at high speed. If you do a couple sets of 50 everyday for awhile you’ll have a horseshoe back there even at 20% bodyfat.

[quote]thegymismyshrink wrote:
"OP, I think it would benefit you to do PUSHUPS."
Agreed. I’m amazed at how many lifters can’t drop and crank out 50+ like a stroll through the park. I do them with elbows tucked, never quite lockout, and at high speed. If you do a couple sets of 50 everyday for awhile you’ll have a horseshoe back there even at 20% bodyfat.
[/quote]

Pushups are a great exercise, but I do know many strong lifters that can’t do a set of 50, and many weak lifters that can.

And I am pretty sure that Arnold would not answer the op question:Do pushups.

[quote]lcaxtmann wrote:
I am a novice lifter with less than one years experience under the bar. I began training with machines PF style, then found T-Nation and exposure to the compounds and since then have not looked back.
[/quote]

You’ve been a member for over a year.

[quote]flipcollar wrote:

[quote]winston1156 wrote:
Dumbbell tricep kickbacks with light weight and pause at full extension until you feel it
[/quote]

Ah yes, the ultimate secret to triceps development. light dumbbell kickbacks. I knew there was something I was forgetting.[/quote]

Ehh not to be an ass but for someone that can’t feel their triceps working that’s honestly a great way to feel the contraction
Crank out light as fuck sets to get some blood in there and do your normal arm routine

just do triceps pushdowns and squeeze the contraction for a couple of seconds, followed by a 5 second negative. If you don’t feel your triceps doing that then you literally have no triceps.

[quote]flipcollar wrote:

[quote]winston1156 wrote:
Dumbbell tricep kickbacks with light weight and pause at full extension until you feel it
[/quote]

Ah yes, the ultimate secret to triceps development. light dumbbell kickbacks. I knew there was something I was forgetting.[/quote]
Yeah, bro, I mean it isn’t heavy close grip benching, floor pressing, rack lock outs, board presses, JM presses, skull crushers, PJR pullovers, tate presses, tricep roll backs or any of that hardcore shit that is hard to do, nope. It is obviously light tricep kickbacks that will build big triceps.

If you don’t take my word about the benefits of light tricep kick backs, look at the triceps that are in my soft pudgy milky white 10’ pipes that are barely more developed than my little sister’s.

Am I the only one that likes over head pressing for triceps growth?

[quote]usmccds423 wrote:
Am I the only one that likes over head pressing for triceps growth? [/quote]

I like 2 hand 1 dumbell over head extensions as heavy as possible. The one where you hold a dumbell behind your head and raise it over your head.

[quote]usmccds423 wrote:
Am I the only one that likes over head pressing for triceps growth? [/quote]
I prefer pressing too.