It seems triceps are overlooked when it comes to building big arms, as biceps usually have the majority of the focus.
For me I can’t seem to get any growth out of them unless I do skullcrushers or 12-15 rep pushdowns. All in all it seems that triceps are a bit like forearms/calves, where it takes lots of time to finally get size on them.
So how do you guys train your triceps? Any big guys have anything they used that sparked noticeable size?
What are your tri-attachments like…
Quite high up, like my biceps. My lateral head is about 2 inches up from my elbow.
Mh… How’s your long head?
Got a picture of a side tri and back double bi for reference?
long head inserts at my elbow… I’m holding off on photos for a later date! (30lbs or so lol)[/quote]
Sure it’s not your medial head that you’re talking about?
Anyway… Tris aren’t really any different from other major muscle-groups… You need to find exercises that hit your tris well and get strong as fuck on them.
If you do close-grips and primarily use your shoulders and even chest, well, that’s not going to do much for tris.
Sometimes all you have to do is “re-learn” an exercise or tweak your technique/grip/setup/form for it to become effective…
If you like, try close-gripping with a suicide grip, hands far enough apart to allow you to tuck your elbows completely (that’s in line with your shoulders or a little further apart).
Standard PL bench setup otherwise (arch, but not an extreme one of course, leg drive, scapulae together, chest out, delts stay on the bench at all times…).
Bar comes down at nipple line, roughly.
If you have a smith machine, then you can use that instead and press towards your feet (against the smith rack) as well as up for quite a bit more tricep involvement (check the t-cell thread on which exercises everyone likes for which bodypart for a description on some great smith exercises for the tris).
When training with a regular bb routine, my tricep work usually looks like:
-1 big pressing exercise. CGP’s (elbows tucked), IH presses, Smith wide-grip-RGB’s (special way of applying the grip), or so.
-1 extension or pullover/extension hybrid. Skullcrushers give most people tendonitis at some point, sometimes sooner, sometimes later. I prefer Scott Extensions or the PJR pullover/extension variant (the latter hits the long head insanely well as it trains the function of the long-head that other tri exercises usually neglect) and allows for good poundages/progression.
-If I’m bored or need a third exercise on a split with a 1/week/muscle-group frequency, then I’ll just do some EZ bar pushdowns or flatbar pressdowns (like a standing extreme-decline bench, more of a press than the regular pushdown motion).
This last exercise is really not where to focus lies, though. The first two are what’s important in my case…
No matter what you do, you gotta be pushing some weight on some of those exercises to actually develop outstanding tris.
Or have Paul Dillet genetics.
Consider how much work sets of pressing you do in general though… I don’t usually do more than 1 top set per exercise and rarely more than 1-3 exercises per bodypart.
So if you do 4 sets at the same weight for each of the following:
overhead press variant 1
ohp variant 2
… then different rules apply when it comes to pressing for tricep training… Also affected by whether you lock out all chest and delt presses or not, esp. if you go high-volume.