[quote]PB Andy wrote:
Anyone ever try just the simple One-arm DB Extensions behind the head for the long head? Dr. Clay likes these for that purpose. I can feel that when I do that motion behind my head I get a good stretch in the long head. However I bet some people’s elbows would be dying…[/quote]
Actually, I have used this exercise with a dumbbell in each hand and get a good feel from it. For some reason the one arm version never did anything for me. I have seen videos re: one arm version where the working arm is pointing out at almost a 45 degree angle. I think I used to have my working arm more upright against my head. Maybe that was my problem in that I used too strict of a technique.
[quote]Westclock wrote:
Does any else Close Grip with a very close grip ?
I like it where my if I stuck out each thumb they would only be an inch from each other or closer/
I feel like it cripples the lats and chest and lets you actually use the triceps more. But I have noticed more stress on the shoulder when going heavy…
Anyone else do something similar ?
[/quote]
Good variation, but I avoid it like the plague because like you said, it puts more stress on the shoulders.
[quote]PB Andy wrote:
Anyone ever try just the simple One-arm DB Extensions behind the head for the long head? Dr. Clay likes these for that purpose. I can feel that when I do that motion behind my head I get a good stretch in the long head. However I bet some people’s elbows would be dying…[/quote]
I talked about this before somewhere, but I actually had elbow pain during pressing up UNTIL I started doing behind the neck extensions (single-arm). I’m assuming what happened was the long head of my tricep was weak compared to the others, and this caused me elbow pain during certain exercises.
I definitely wouldn’t go “heavy” (under 10 reps) on the single arm extension, but I personally love this exercise and feel it has not only added size to my triceps but changed their shape for the better.
[quote]Eric 2.0 wrote:
DB close grip bench with a neutral grip [/quote]
Just started these actually. Can’t comment on the effectiveness yet but I do them on an incline and when I make sure to keep my ass down I can really feel it in my triceps, much more than chest/shoulders
[quote]PB Andy wrote:
Anyone ever try just the simple One-arm DB Extensions behind the head for the long head? Dr. Clay likes these for that purpose. I can feel that when I do that motion behind my head I get a good stretch in the long head. However I bet some people’s elbows would be dying…[/quote]
It’s one of my staple exercises for tris.
For me, I don’t really do much for tris. I’ve always done weighted dips and I feel that it’s been the major contributor to my arm size. When I do train tris, it’s usually done on either chest or shoulder day. I’ll choose 3 exercises, the first two I’ll perform what are called ‘doubles’. For example, if I’m doing lying tricep extensions, immediately right after (no rest) I’ll do reverse grip pushdonws. Third exercise (for example) would be, single-arm, behind the head rope extensions with moderate weight and that would be all out for one set.
Lol and here i was debating the next muscle i should make a thread about, and was seriously thinking bout doing tris. Good thing i saw this get bumped.
[quote]Akuma01 wrote:
Lol and here i was debating the next muscle i should make a thread about, and was seriously thinking bout doing tris. Good thing i saw this get bumped. [/quote]
You gotta scale it back a little bit homie. Don’t go blowin your load all at once…
I can see how it would be too much at once, Modok has those roundtables once every 1-3 months or so. That having been said he never did a chest one so how about you make one for chest
[quote]pumped340 wrote:
[quote]Eric 2.0 wrote:
DB close grip bench with a neutral grip [/quote]
Just started these actually. Can’t comment on the effectiveness yet but I do them on an incline and when I make sure to keep my ass down I can really feel it in my triceps, much more than chest/shoulders[/quote]
Just saw this. 3 months later I’m really liking these, I’ve increased the weight I use for it by about 30% since this post.
[quote]Akuma01 wrote:
Lol and here i was debating the next muscle i should make a thread about, and was seriously thinking bout doing tris. Good thing i saw this get bumped. [/quote]
I figured there were threads before mine, but A. people seldom use search, and B. The Bodybuilding section is being neglected due to overwhelming GAL and SAMA nonsense. but yea, im gonna stop.
[quote]pumped340 wrote:
I can see how it would be too much at once, Modok has those roundtables once every 1-3 months or so. That having been said he never did a chest one so how about you make one for chest
[quote]pumped340 wrote:
[quote]Eric 2.0 wrote:
DB close grip bench with a neutral grip [/quote]
Just started these actually. Can’t comment on the effectiveness yet but I do them on an incline and when I make sure to keep my ass down I can really feel it in my triceps, much more than chest/shoulders[/quote]
Just saw this. 3 months later I’m really liking these, I’ve increased the weight I use for it by about 30% since this post. [/quote]
Me too, I started around the time I posted the above comment, and I am really liking them and the weight is increasing. Thinking about starting to do them on an incline soon.
usual tricep routine - I’ve seen some good growth out of it and I know someone else here has tried it and like it
tricep rope extensions x 20 reps (keep going up a plate until you cant hit 20 reps)
start light this is too get blood in the area
smith machine close grip bench press x 6 (keep going up in weight till you cant hit 6 reps then perform a drop set)
always try and beat the weight used
behind the head cable ext x 12
again pyramid-ding the weight
single arm cable ext x15
work on contraction and getting blood into the area
or
reverse grip pushdowns x15
same as above
for the last three months I have been doing this and gotten great results, I have an arm day and generally seated incline db curls, drag curls and cable preacher curls are worked in there. I think my arms have grown noticeably.
[quote]Akuma01 wrote:
I figured there were threads before mine, but A. people seldom use search, and B. The Bodybuilding section is being neglected due to overwhelming GAL and SAMA nonsense. but yea, im gonna stop.[/quote]
Don’t stop, even though the threads were made before it is always good to spark some new discussion. This forum has been around for 8 years, I am sure there are hundreds of tricep training threads, that doesn’t mean no one should start a new one and see what different members have to say.
These steely threads were great and the akuma threads are great, moar pleeze!
*** Constraints?
Fucked-up wrists. I can BTN press 220 lbs for reps, no problem, but skull-crushing / FP’ing 120 lbs will make my wrists scream.
*** Remedy?
For close to two months, now, I’ve been applying C_C’s infamous hint of using Y-rope tri push-downs with the scaps pulled back and a slight forward bend in the hips. Given that I wasn’t allowed to do pressing movements during that time, you can attribute every g of freshly accumulated triceps tissue to this exercise.
*** How do I go about it?
I’m ramping up to doubles and triples and break through strength-plateaus by doing singles with the fixed max-load my tris can handle for any given day.
Unfortunately, I’ve aggravated the triceps tendon a bit whilst doing singles, one day. I just put too much acceleration into it - but it’s been worth it (eccentric training and high-rep pump sets to rush as much blood / nutrients as possible to that area is your friend).
*** Trainin frequency
About 3x / week.
*** Closing thoughts?
Progress will stall out after a while, since the weight stack max is ridiculously light.
Besides, said exercise mostly targets the long head, methinks. So, I’ll have to find alternatives.
As long as I’ll be able to use rope-handles, I’ll be fine: they’ll accommodate to the wrists and not vice versa, which is a killer requirement.
Is anyone doing lying extensions with chains? I’ve been playing around with these lately and I like em. My other current favorite is seated French press.
Been a while since I did any isolated triceps due to shoulder and elbow pain. These aren’t causing any problems.
