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  1. #1
    Trusted Advisor Doug's Avatar
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    Default Want Big Horseshoe Triceps?

    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

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    Since doing Close grip bench press i have found that my normal bench weight has increased loads.....

  3. #3
    Trusted Advisor Doug'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.....
    That is because of increasing the strength of the triceps, the triceps are involved in the chest presses....
    Doug

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    M&S Senior Member Tripper's Avatar
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    I've really gotta integrate close grip into my routine. Thanks for this post Doug, helped me a lot.. I knew there were three heads to the tricep, and now I know which exercises work each one. Thanks buddy, rep +!

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    Muscle & Strength Boss Damien's Avatar
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    Default

    Nice post mate
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    Coming Up The Ranks Swarmer's Avatar
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    thanks alot...these stickys are so helpful that i rarely even have to ask questions, if i'm curious about something all i usually have to do is look at one of these lol.

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    is there any way of working the lateral head using only free weights?

  8. #8
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by ahoyhoy View Post
    is there any way of working the lateral head using only free weights?
    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..
    Doug

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    M&S Senior Member Tripper's Avatar
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    Quote Originally Posted by Doug View Post
    but you would need a spotter to move them when you have performed your set..
    A spotter that you trust enough not to crush your family jewels with the weight haha

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    Thanks guys. lol i hope i do find someone who i trust enough.

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    In the line of dips, I have a cage that has a dip bar attached. I normally strap weight to my belt and lean slight forward, go down til my chest almost comes in contact with the bar then back up. Is leaning foward the correct position or should I try to stay straight?

  12. #12
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by pacificus View Post
    In the line of dips, I have a cage that has a dip bar attached. I normally strap weight to my belt and lean slight forward, go down til my chest almost comes in contact with the bar then back up. Is leaning foward the correct position or should I try to stay straight?
    Hi, For working the chest, lean forwards, for triceps stay straight...
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    hi

    if i wanted to workout my triceps, but had no chance to go to the gym and had to do it at home, what exercises can i do? all i have at home are some dumbells and a chin-up bar

    thanks!

  14. #14
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by Peroxadic View Post
    hi

    if i wanted to workout my triceps, but had no chance to go to the gym and had to do it at home, what exercises can i do? all i have at home are some dumbells and a chin-up bar

    thanks!
    Have a look at Tricep Exercises
    Doug

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    Coming Up The Ranks ugeowhopwr's Avatar
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    Default

    Which heads do close grip bench press and dips train?

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    Stealth Mod Saurus's Avatar
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    Quote Originally Posted by ugeowhopwr View Post
    Which heads do close grip bench press and dips train?
    Close-grip bench press and dips are the two main mass-building exercises for the triceps and train all three heads. These two primarily make the triceps bigger. The other exercises will sculpt and shape them (and also add to size, but not as much as these two.)
    Last edited by Saurus; 08-31-2007 at 05:51 AM.
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    I don't have access to a conventional bench. I have a bowflex which I don't use anymore except for using the bench for skull crushers with an iron plate. So instead I've been doing push-ups. Where should I place my hands for maximum tricep and pectoral growth, with regards to distance between hands and position of elbows?

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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'm bad with anatomy. Which is which? I'm more visual person so no idea what long head, lateral head and medial head is... explain please!?

  19. #19
    Stealth Mod Saurus's Avatar
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    Quote Originally Posted by Brad View Post
    I'm bad with anatomy. Which is which? I'm more visual person so no idea what long head, lateral head and medial head is... explain please!?

    The long head is the largest of the three heads and is located on the back of your arm. It is called the long head, because it is the only head which is connected to both the shoulder and elbow.

    The lateral head lies on the back and side of the upper arm.

    The medial head curves around the back of the upper arm bone and is mostly covered by the long head.

    If you look at the triceps from the front, the lateral head will appear as a large 'lump' on the sides of your arm:



    If you look from the back, all three heads are visible:


    When looking from the side, the long and lateral head are the most pronounced:


    In a bicep pose, you can see the long and medial heads:
    A person is only as big as the dream they dare to live.

  20. #20
    Coming Up The Ranks rusty_y2k2's Avatar
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    Just a quick question, with the close grip bench press:


    Is it best to do it in a normal "elbows out" fashion but with a closer than normal grip, or with a more "elbows tucked" to the sides technique?

    cheers


    and saurus - that guy is massive....

  21. #21
    Regular Poster beefy's Avatar
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    yer ive been wondering the same thing... i feel really uncoordinated wen i do close grips with the elbows tucked in maybe coz ive only done then a few times
    isnt it funny how bears love hunny...

  22. #22
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    In narrow-prip pushdowns, elbows-out train the long head, whereas elbows-in train the lateral head.

    If you're doing lying extensions or skullcrushers for the long head, keep elbows in during lateral pushdowns to work the lateral head.
    A person is only as big as the dream they dare to live.

  23. #23
    Regular Poster beefy's Avatar
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    sorry i meant close grip bench presses
    isnt it funny how bears love hunny...

  24. #24
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    Are close grip bench presses alot better than overhead barbell extensions?

    Do close grip bench presses use alot of the same muscles at regular bench presses, making it hard to do both in the same session? (my routine for chest includes flat, decline and incline bench presses on same day as triceps)

  25. #25
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by BlackHawk01 View Post
    Are close grip bench presses alot better than overhead barbell extensions?

    Do close grip bench presses use alot of the same muscles at regular bench presses, making it hard to do both in the same session? (my routine for chest includes flat, decline and incline bench presses on same day as triceps)
    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
    Last edited by Doug; 10-27-2007 at 09:51 PM.
    Doug

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