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  1. #26
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    Quote Originally Posted by Doug View Post
    Close grip bench press and dips are the main builders for triceps,

    It is normal in some routines to add triceps with chest, triceps are involved with chest and will be warmed up after bench presses....If you did triceps on a different day to training chest then remember not too do them on a day too close to the chest day to allow some recovery of the triceps


    Thanks. Should I totally cut out overhead barbell extensions?

    Take another look at my updated routine.....http://www.muscleandstrength.com/for...html#post32993

  2. #27
    Coming Up The Ranks Wilson's Avatar
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    Hi,

    What are pushdowns? I'm confused a little.

  3. #28
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by Wilson View Post
    Hi,

    What are pushdowns? I'm confused a little.
    Have a look HERE for pushdowns.
    Doug

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  4. #29
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    would i be best doing closee grip on the bench or smith. sounds dodgy on the normal bench...

  5. #30
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    I personally prefer to do it on the smith, triceps are a smaller muscle group and they tend to fail more suddenly!

  6. #31
    Coming Up The Ranks ian watkins's Avatar
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    Thumbs up

    I found the same myself with the narrow grip bench press. Just once in a while, I do in with an incline bench, I find the different angle works the muscle just that bit different
    IAN J WATKINS

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    Default Tricep

    I found that supersetting close-grip bench press w/ reverse head crunchers is great for adding mass.

  8. #33
    Just joined M&S mamado956's Avatar
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    Quote Originally Posted by tommo1973 View Post
    Since doing Close grip bench press i have found that my normal bench weight has increased loads.....
    im sorry for my stupidness but wat is a close grip bench press

  9. #34
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    Quote Originally Posted by mamado956 View Post
    im sorry for my stupidness but wat is a close grip bench press
    This is close grip bench press:

    http://www.muscleandstrength.com/exe...nch-press.html

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    is it ok to do normal bench press then close grip bech press then pec flys then incline bench as a chest work out and is doing incline pec flys gonna work harder than flat flys

  11. #36
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by 6pac_matt View Post
    is it ok to do normal bench press then close grip bech press then pec flys then incline bench as a chest work out and is doing incline pec flys gonna work harder than flat flys
    Do all your chest exercises first before moving onto the tricep exercises.

    Incline works the upper part of the chest more than flat
    Doug

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  12. #37
    M&S Injury Advisor yitmy's Avatar
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    Doug- back to when to perform the tricep routine. Best after chest ...but how about shoulder day? Do you not need triceps for military presses?
    A home gym consisting of Bowflex Power-Pro XTL and power blocks(5-90). Also been working out consistently at a community center-JCC since November of 2014. Nice to have the home gym to fall back on off days.

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    Quote Originally Posted by yitmy View Post
    Doug- back to when to perform the tricep routine. Best after chest ...but how about shoulder day? Do you not need triceps for military presses?
    But what some people do is in their routine have: Chest/Triceps/Shoulders.

    Instead of the chest/triceps. then shoulders later on in the week


    It's good hitting it all in one workout. give yourself quality time to recover!

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    M&S Injury Advisor yitmy's Avatar
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    I often get wiped out doing the routine. So instead I will hit shoulders one day and then hit chest and tris at another workout at the end of the week.
    A home gym consisting of Bowflex Power-Pro XTL and power blocks(5-90). Also been working out consistently at a community center-JCC since November of 2014. Nice to have the home gym to fall back on off days.

  15. #40
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    my triceps are probly the stongest part by ratio but they are not that big. on tricep extensions i use all the weights for 12 reps. so i think they are strong but i dont understand why they dont have more size and def to them? as for the close grip press i stoped doing it bc of the wrist but i do skull crushers, rope and regular extensions, over head extensions, and dips are the main ones i use but change them up 3 or 4 of the workouts together at a time. i also started trying some kickbacks those fell like they work really good.

  16. #41
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    Have a look at the pics above.

    Which heads of the triceps are smaller, and which parts are you happy with?

    ie. In which photo pose do you feel you're lacking?
    A person is only as big as the dream they dare to live.

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    i will put some pics up tomorrow. maybe then i can get some pointers that will make my triceps look like they should.

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    Quote Originally Posted by Doug View Post
    Hi...Dips is a good one, use two benches, sit on one, feet on the other one, place hands behind you on the bench you are sitting on, and move the hips off the bench, and lower yourself down, to add intensity you can place weights on your thighs, but you would need a spotter to move them when you have performed your set..
    I use a Dumbell between my legs when I don't have a spotter place halfway from hips to knees and squeeze as hard as possible and it can be uncomfortable . But when you go to take it off just sit on the floor and make sure it doesn't tip on your a'hem.

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    Quote Originally Posted by Doug View Post
    To build big Triceps the main exercises should include Close grip bench press, and dips, remember that strict form should always be employed...

    To train the long head of the triceps; use exercises that involves bringing the elbows away from the sides of the body such as; skull crushers, seated dumbell extension.

    To train the Lateral head of the tricep; use pushdowns, and rope pushdowns.

    To train the Medial head of the triceps: use reverse grip with a straight bar on pushdowns.
    I know what Close grip bench and seated dumbell extensions are but not the rest. Do they involve a machine or something if so thats why. Also THERE are THREE heads to your triceps I only thought there were two maybe thats why they looked weird. Thanks

  20. #45
    Frequent Poster JakeClark8's Avatar
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    Quote Originally Posted by Odin View Post
    I know what Close grip bench and seated dumbell extensions are but not the rest. Do they involve a machine or something if so thats why. Also THERE are THREE heads to your triceps I only thought there were two maybe thats why they looked weird. Thanks
    Pushdowns

    Last edited by JakeClark8; 07-25-2008 at 09:15 PM.
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    Quote Originally Posted by Doug View Post
    To build big Triceps the main exercises should include Close grip bench press, and dips, remember that strict form should always be employed...

    To train the long head of the triceps; use exercises that involves bringing the elbows away from the sides of the body such as; skull crushers, seated dumbell extension.

    To train the Lateral head of the tricep; use pushdowns, and rope pushdowns.

    To train the Medial head of the triceps: use reverse grip with a straight bar on pushdowns.
    Doug: informative post :re the triceps: Thanks much for your info

  22. #47
    Regular Poster J222's Avatar
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    whenever I do close grip bench press, I feel bit pain in wrist but after sometime it disappears. My question is am i doing wrong form or lifting more weight?

    Thanks in advance....
    I have three words for u "Are you ready!!!!!!!!!!!!!"

  23. #48
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by J222 View Post
    whenever I do close grip bench press, I feel bit pain in wrist but after sometime it disappears. My question is am i doing wrong form or lifting more weight?

    Thanks in advance....
    Move the hands outwards slightly, push the bar up in a controlled movement and hold the contraction at the top
    Doug

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  24. #49
    Regular Poster J222's Avatar
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    Quote Originally Posted by Doug View Post
    Move the hands outwards slightly, push the bar up in a controlled movement and hold the contraction at the top

    Sir thanks 4 the reply but one more question I want to ask that Is is a good exercise to make triceps?? I mean u won't believe in my gym nobody does this exercise even coach does not know abt this exercise (lol) so I am really skeptical abt this exercise but what I like abt this exercise is that it is very easy to compare to other triceps exercise. So pls answer my question one more thing If I include this exercise to my triceps workout how fast the I can see the gains...

    thanks in advance...
    I have three words for u "Are you ready!!!!!!!!!!!!!"

  25. #50
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    I have tried close grip bench press so many times but I am still skeptical is it really made for triceps?

    I am asking this bcz I did this excercise so many times but after doing it I only felt pain in my wrist not in triceps y pls answer!!!!!!!!!!!!

    waiting 4 replyyyyyy

    thanks in advance.......
    I have three words for u "Are you ready!!!!!!!!!!!!!"

 

 

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