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  1. #51
    Regular Poster J222's Avatar
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    bump
    I have three words for u "Are you ready!!!!!!!!!!!!!"

  2. #52
    Regular Poster Dannyboi's Avatar
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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 do you have a similar article for the biceps....awesome post for the triceps....

  3. #53
    Frequent Poster JakeClark8's Avatar
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    Quote Originally Posted by J222 View Post
    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.......
    noticed you had never been answered, the pain might be caused by your wrists being to close together. You want to keep your wrists wide enough to clear your chest for close grips.
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  4. #54
    Seasoned M&S Veteran Rex187's Avatar
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    well how much should i be doing for close grip bench cause it seems like i can do so much
    Carry your sheild or go home on it

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  5. #55
    Just joined M&S BeefCake's Avatar
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    Thanks, this is some great info.
    I didn't know any exercises to work the different heads of the triceps better. I have always done exercises that worked the lateral head and so that head is much larger than all the others. The head that is on the inside of my arm is tiny.

    Appreciate this

  6. #56
    Coming Up The Ranks Morts's Avatar
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    These well gd thx, using alot.
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  7. #57
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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.
    Great info GG.. Couple of questions.if I use a narrow grip with elbows out on the pushdown does it hit the Long head better. Sencond if my statement is true does same logic go for CGBP and dumbell extension?

  8. #58
    Regular Poster Jones1987's Avatar
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    Great post

    However for my lateral head pushdowns and dips can cause pain in my right shoulder. Would kick backs or cable extensions be a good replacement?

  9. #59
    The Strategist Frankoman's Avatar
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    Triceps are 2/3 of the arm, so doing you're Tricep exercises is much more important for much larger looking arms.
    "If a job is worth doing, it's worth doing properly."

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  10. #60
    M&S Elite Member SIASY's Avatar
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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.
    Are kick-backs any good?

    Also I cant do close grip bench press(elbows click) are their any other good exercises for long heads except dips?

  11. #61
    Coming Up The Ranks MrProteinMan's Avatar
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    Okay. Since I don't normally bench.(Since its not in my routine.) Should I start with real low waits for close grips?? And Since I am doing the Home Based barbell and Dumbbell should I do it on the arms and shoulders day? Because there is no benching involved in this workout. Thanks.
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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.
    can i use the big arm routine reps for this exercises?

  13. #63
    Moderator Scrutiny's Avatar
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    Quote Originally Posted by drichseph View Post
    can i use the big arm routine reps for this exercises?
    Hi mate,

    The reps for muscle building are generally kept in the range of 6-12.
    Keep your reps in the 6-12 range for muscle size.
    Consistency is the key

  14. #64
    Just joined M&S Newbie's Avatar
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    which of the three heads of the tricep make the arm look bigger? or do they all?

  15. #65
    Frequent Poster JeezyDaSnowman's Avatar
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    question that many might wanna know: the aread between the elbow and tricep....i got nothing there...its like a gap...wtf...i workout ALL 3 HEADS...does anyone have a conclusion?
    Having that gap between your elbow and tricep makes my arm look small, since you hardley see a tricep with a shirt on. its really annoying.
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  16. #66
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    Isn't 5 excersises for triceps overtraining? Just a question
    Genetics are unfair

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    Coming Up The Ranks 02ws6's Avatar
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    by close grip bench press wat do u guys mean

  18. #68
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by JeezyDaSnowman View Post
    question that many might wanna know: the aread between the elbow and tricep....i got nothing there...its like a gap...wtf...i workout ALL 3 HEADS...does anyone have a conclusion?
    Having that gap between your elbow and tricep makes my arm look small, since you hardley see a tricep with a shirt on. its really annoying.
    The gap between the elbow and the triceps is genetic
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    Coming Up The Ranks 02ws6's Avatar
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    so its closer to ur chest>? and it works more then the wide grip?

  20. #70
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    I feel like my lateral head isn't getting enough exercise. I can start to see my tricep line when i flex my arm but I still some time to go until I have that "dimple".

    My tricep exercises basically includes:
    Close grip bench press
    Dips
    Bench dip
    Skull Crushers
    Kick back
    French Press
    Single hand reverse grip tricep extension
    Cable tricep extension with rope

    I don't do all of these exercises during my tricep but they are the exercises that I regularly incorporate during my tricep exercises. Which exercises target the lateral head most?
    Should I try incorporating other exercises and also which is better? cable tricep extension with rope or v-bar? Is it just people preference?

  21. #71
    Moderator Scrutiny's Avatar
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    Quote Originally Posted by Brad View Post
    I feel like my lateral head isn't getting enough exercise. I can start to see my tricep line when i flex my arm but I still some time to go until I have that "dimple".

    My tricep exercises basically includes:
    Close grip bench press
    Dips
    Bench dip
    Skull Crushers
    Kick back
    French Press
    Single hand reverse grip tricep extension
    Cable tricep extension with rope

    I don't do all of these exercises during my tricep but they are the exercises that I regularly incorporate during my tricep exercises. Which exercises target the lateral head most?
    Should I try incorporating other exercises and also which is better? cable tricep extension with rope or v-bar? Is it just people preference?
    The compound exercises are defiently the best for the triceps, as they hit all 3 heads thoroughly.

    Close grip bench presses, and dips is ussualy enough, although an extra exercise as a finisher like kickbacks is good aswell.

    How many sets/reps you using per exercise?

    Do you work your Triceps after another muscle? Chest, Shoulders ?
    Consistency is the key

  22. #72
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    I used to split my exercises accordingly:
    Chest/Bicep
    Back/Tricep
    Legs
    Shoulder


    Now, I've been going to gym about 5~6 days in a week doing one muscle group per day
    Day 1: Chest Day 2: Bicep
    Day 3: Shoulder Day 4: Back
    Day 5: Tricep Day 6: Legs

    Something like that. I also think because of my overall fat mass, it is hard to see my muscle definitions.

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    Lying Tricep Extension 3 x 10
    Rope Pulldowns 3 x 12
    Reverse Single Arm Extension 3 x 12

    is this a good triceps routine to make triceps stronger ?

  24. #74
    NOT ripped, NOT concerned LtL's Avatar
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    Quote Originally Posted by Rauchen View Post
    Lying Tricep Extension 3 x 10
    Rope Pulldowns 3 x 12
    Reverse Single Arm Extension 3 x 12

    is this a good triceps routine to make triceps stronger ?
    Too many isolations. Get a nice big compound move in there like Close Grip Bench Press or Dips.

    LtL

  25. #75
    M&S Senior Member IvanTheTerible's Avatar
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    Quote Originally Posted by LtL View Post
    Too many isolations. Get a nice big compound move in there like Close Grip Bench Press or Dips.

    LtL
    I <3 compound exercises and I totally agree with Lt !

    I wish I had access to a bench to do close grip presses but alas I don't so I rely on my own body weight for training , and I can certainly say since adding dips into my routine along with the Close grip Military stance push ups that my Tricep definition has increased along with my increasing the amount of consecutive push ups I can attain.

    Good luck !
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