triceps.

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deae1

0
i have skinny arms..i know that the tricep is 2/3 of the arm....since diff exercise work diff parts of the tricep..which exercises will make my arms bigger?

thanks
 
Hit the triceps in a variety of angles. close grip bench, overhead extensions, skullcrushers, and overhead rack lockouts are some of the best exercises for developing size and strength with the triceps.
 
Evo is dead on! I like kickbacks too. Also try the tricep pressdown with a lat pulldown machine.

The key to a good triceps isolation is very smooth movement. Try a slow determined move, instead of a jerky "cheating" move to complete your rep. Pause at the beginning and end of your rep, while maintain weight on the muscle. Don't lockout or "rest."

Even though they are the major size group in your upper arms, do not neglect the antagonist biceps!

:)

Post info on your routines and your progress... And above all else, good luck!

-Rip
 
I got massive (ok, not *massive* but big!) gains by doing Dips. We have a fantastic dip machine at our gym, and I can see the horseshoe-shaped muscle. I definitely recommend them!
 
2 of the 3 tricep heads dont work unless heavily loaded (the two on the very back of the arm). close grip bench is where its at because you can load it the most. if you don't load it heavy, you will never develop those two heads.
 
I don't have a spotter and I tried doing the reverse grip bench and skullcrushers but it's very hard to do them because it feels awkward to me. I'll try doing close grip benches because I forgot about them until I read this thread! Any exercises for working the "long head" of the triceps?
 
It's been awhile since we discussed this in class but I think for the long head you need to hit it with overhead extensions.
 
i think dumbell kickback does that as well.

close bench will hit all three tho, just go for close grip and you only need to do one exercise.
 
lol im gonna hijack your thread by asking what are the 3 heads of the tricep? ppl are talkin about long and short heads. anyone got pictures?
 
just a simple rule when lifting...go heavy

if one exercise lets you go twice as heavy as the other...your probably better of doing that one (close grip as opposed to kickbacks). muscle were meant to be loaded with heavy weight. while sometimes a more akward approach will be better (say one legged squats over two legged or kettlebells which are way more akward than regular bells) its usually best to go with whats heavy and no i'm not saying do the leg press over the barbell squat...just rule out machines forever while your at it.
 
i wouldnt say its about heavy, but isnt it more about the amount of stress you put on the muscle? for example, i know this guy who can lift way more on CABLE bicep curls (lets say 150 lbs) than eZ bar bicep curls (lets say 95 lbs), but he prefers the eZ because it feels like the muscles are worked more.
 
I alternate heavy with low reps and lighter with high reps. The first day of 10 x 10 sure fells like it did plenty for a few days. I usally switch it up every 7 weeks after a week off.
 
yea, like i said, usually heavy is better because it requires you to tense the muscle more. however, sometimes more akward will work better. like why squatting with a barbell beats the crap out of the leg press. people can rack up 600 on the leg press and not squat 250 with a barbell. heavy is just "usually" the better alt.
 
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