tri workout

try this

I like to superset with close grip bench press and then tri push down on a cable maching. For the second group i do tri extension with dumbell and then dips you will be so sore it will fell fantastic. Hope that helps
 
FYI, soreness is no indication of a good workout. Your tris get worked when you bench press, shoulder press, or any other pushing exercise. Isolating for a "pump" is a waste of time and energy, and will not necessarily result in larger arms. Hit your foundation exercises if you are trying to grow. Even Dead Lifts will help your whole body grow by subjecting your body to heavy full body lifts.
 
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I know bench press and shoulder press work the tri. I'm looking for a specific workout for the muscle that will allow for growth.

Thanks again
R.
 
rickp said:
I know bench press and shoulder press work the tri. I'm looking for a specific workout for the muscle that will allow for growth.

Thanks again
R.
Click to expand...
*sigh*

What I'm trying to tell you is that if you focus on major lifts and NOT isolate, your arms will grow.

Here... I wrote a while back for Men's Health, but personally I don't think that is what you need. You are locked in an old paradigm that tells you that you have to hammer a body part to make it grow. Shed those thoughts and true growth awaits. If that doesn't work for you, try the workout I posted the link to.
 
Hey jpfitness,
I'm always up for trying new exercises. I read the article and I'll give it a try. Thanks a bunch.

By the way I get Men's Health all the time. Great magazine.

R.
 
over working a muscle will slow growth. many people get their tricep workouts done via bench presses and dips, and then just toss in a single isolation exercise (i.e. pressdowns) as a final 'pump' move, knowing the meat & potatoes of their triceps training occured during compound chest exercises.

I'm a fan of close grip bench, skull crushers (a.k.a. french press) and cable press downs as my specific tricep moves, which I typcially only do a couple close grip bench sets, and 1-2 pressdown sets, usually on back or shoulder day, as I find my triceps grow better if they are secondary muscles on chest day, and then hit em directly a little a couple days later. But that's just me.
 
bench dips work best for me
have a spotter put 3 plates on your lap, do 10, take off a plate, do 10 etc, then burnout with no weights...usually 3 sets is all I can handle
 
soreness

Thanks JP i have always worked with supersets and i always seem to be quite sore the next day. I will have to try this one i really liked your artical. Would you still suggest working mainly on dips and bench press for tri excersizes. thanks
 
I'm with jp again, if you don't development a soild base your arms won't grow.

swole on JSF had a good quote a while ago but i will paraphase;

A tree will never have larger limbs then its trunk. Work the trunk!! If that doesn't grow neither will your limbs.
 
Every 2 weeks I spend a whole workout just on arms.

To really really burn out my triceps I use this routien...
I can only do this when its the first muscle I work,It just doesnt work as well if im slightly tired or have been pressing.

3sets of dips with 20kg belt, reps usually 10 - 8 - 6

3sets of close grip bench press.8-10reps I use a decline bench so i can bend at the elbows as much as poss before lowering them. By close grip I mean hands 6inches apart.

3sets of heavy cable push downs 5-6reps. slightly bent forward, like a downward press. I use an EZbar attachment hands 6inches apart, pushing down as fast as pos (to use max effort, still a slow movement)

1 last set of cable pushdowns but this time with a 3rd of the weight. This time standing upright, elbows tucked in to my sides. Its acctually tricky getting to 10 reps.
 
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