Best Exercises to Hit each Head of the Tri's?

Training Bodybuilding
1

i’ve never really done any direct arm work, but since i’ve been wrestling for so long i have big arms

i am getting into bodybuilding now and want to know how to properly hit each of the three heads in the triceps and what rep ranges stimulate the most growth for this area

thanks alot

2

Long thread to read, but useful:

http://www.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding/tricep_pulldowns

3

[quote]Bill Roberts wrote:
Long thread to read, but useful:

http://www.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding/tricep_pulldowns
[/quote]

thanks alot, I read all your posts in that thread youre a very knowledgable guy

i’m making a routine with the exercises from that list, but do you know if each head responds better to a certain rep tempo or scheme?

4

This link may be useful, page 3 if it does not directly take you there.

http://www.T-Nation.com/article/most_recent/5_things_you_need_to_know_about_every_exercise

5

[quote]Tim Henriques wrote:
This link may be useful, page 3 if it does not directly take you there.

http://www.T-Nation.com/article/most_recent/5_things_you_need_to_know_about_every_exercise[/quote]

that definitely helped a whole lot!!

thanks

6

[quote]Tim Henriques wrote:
This link may be useful, page 3 if it does not directly take you there.

http://www.T-Nation.com/article/most_recent/5_things_you_need_to_know_about_every_exercise
[/quote]

Wow, that’s an awesome article, thanks!

7

I don’t know whether different heads do better with different rep ranges.

Generally speaking though it seems, at least to me and I know it has to many others as well, that isolation exercises for the triceps are generally best done at at least modestly higher reps than might commonly be done for compound triceps movements such as close-grip bench press.

8

[quote]Bill Roberts wrote:
I don’t know whether different heads do better with different rep ranges.

Generally speaking though it seems, at least to me and I know it has to many others as well, that isolation exercises for the triceps are generally best done at at least modestly higher reps than might commonly be done for compound triceps movements such as close-grip bench press.[/quote]

so four sets of 8-12 on each head will work?

9

As one possibility of things to do, it certainly could work.

10

[quote]Ct. Rockula wrote:
i’ve never really done any direct arm work, but since i’ve been wrestling for so long i have big arms

i am getting into bodybuilding now and want to know how to properly hit each of the three heads in the triceps and what rep ranges stimulate the most growth for this area

thanks alot[/quote]

Great question/thread. Should help lots of other people if they take the time to read this thread…

11

I can only speak from my own experience, but I found that the majority of my arm (tricep) size has come from heavy chest and shoulder pressing over the years. Of course nowadays, I try to do more of a pre-exhaust approach,… utilizing more isolation exercises followed at the end with a few sets of non-lockout dips to just toast everything (typically do something like… rope pressdown, then Decline DB skullcrushers, and lastly dips).

All in all, the best approach is to just try and add overall ‘meat’ to your arms, and not get caught up on the different ‘deads’. They should become visable when your bodyfat is low enough.

S