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Exercises For Building Triceps?
    #17803897 -

I have a question about building triceps...I know that there is not just ONE tricep muscle, but there are at least two. 

It's hard to point out where they are without a diagram, but one of them is more on the underside of your arm, whereas the other muscle is more on the outside of your arm.  It's kind of hard to explain, but I think that some of you know what I'm talking about.  Basically there is more than one tricep muscle.

My question is - can you give me at least one exercise that works out each individual tricep muscle? 

I only know of about 3 or 4 tricep workouts, but I can't figure out which muscle they work.  Also, none of these 3 or 4 exercises really gives me a burn or makes me feel sore anymore.  I think my tris might have adapted to all of them.

The ones that I on at least a semi-regular basis include dips, bar push-downs [where I use the lat bar and push it down], and skull crushers.


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Re: Exercises For Building Triceps? [Re: Celestial Traveler]
    #17803949 -

Inside arm -On a pulley, reverse grip straight bar pulldowns.
outside arm -"                ",overhand grip straight bar pulldowns.

And misc exercises that are challenging: rope pulldown and diamond pushups.  Once you are good with diamond pushups, you can intensify it by raising your leg as high as you can while executing the movement.

Edited by cez (02/14/13 10:23 PM)

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Re: Exercises For Building Triceps? [Re: cez]
    #17804017 -

Dumbbell tricep kick backs, seated tricep extensions, v-bar pushdowns, reverse pushdowns, dips, close grip bench press, diamond pushups

As for which tricep head they target, I have no clue

ARRGGHH!


More tricep workouts
http://exrx.net/Lists/ExList/ArmWt.html#anchor122387


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Edited by blackhawk (02/14/13 10:40 PM)

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Re: Exercises For Building Triceps? [Re: Celestial Traveler] * 1
    #17804367 -

The tricep is one muscle that contains three different heads, hence the name tri-cep.  They all work together in one movement but different exercises can emphasize the different heads. 

The different heads are long, lateral and medial heads:



When you do an exercise with your arms straight by your sides with an overhand or parallel grip (pushdowns) the lateral heads are worked most.  When your arms are straight by your sides with an underhand grip (reverse grip pushdown) the medial heads are hit most.  When your elbows are moved in front of your body (overhead dumbbell extensions) the long heads are targeted. 

I would say without a doubt the best exercise to gain big triceps are dips.  This is because they activate all three of the heads evenly.  You can also apply the most weight to this exercise and thus blunt force trauma to the muscle.  If you feel that your triceps are adapting then add more weight.  The more the better :wink:.


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Edited by liberty hunter (02/14/13 11:41 PM)

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Re: Exercises For Building Triceps? [Re: liberty hunter]
    #17804487 -

There's 3 parts to a bicep too, but its still called a bicep :shrug:


Good post though ....:cool:

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Re: Exercises For Building Triceps? [Re: cez]
    #17806497 -

Skull crushers or french presses work all three heads of the tricep.

Triceps are the biggest muscle in the arm, if you want big arms work your triceps more (not biceps as commonly thought).
:themoreyouknow:


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Personally, I never use kicks in a street fight because their impact is so great it dislodges all the breast implants of the nearby clapping women.

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Re: Exercises For Building Triceps? [Re: Moaner]
    #17809624 -

Dips and skull crushers. Ignore everything else unless you're pro BBing.


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Re: Exercises For Building Triceps? [Re: samba_lightning]
    #17809811 -

Moaner said:
Skull crushers or french presses work all three heads of the tricep.

Triceps are the biggest muscle in the arm, if you want big arms work your triceps more (not biceps as commonly thought).
:themoreyouknow:


I believe skull crushes emphasize the medial head more than the other two, according to the diagram.  At least in my personal experience.

samba_lightning said:
Dips and skull crushers. Ignore everything else unless you're pro BBing.


I am not doing pro BB-ing as in going to competitions and making money off of it, but I would like to get to that level.  Why shouldn't I do anything else besides Dips and Skull crushes?  I would think I should use a wide variety of workouts for my tris to switch things up and exercise all three of my heads.


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Re: Exercises For Building Triceps? [Re: Celestial Traveler]
    #17809833 -

What level are you? Just starting? You don't want to make it too complicated at the beginning, there's no point.

Even if you're intermediate. You don't need to focus on the separate heads. You only do that if it's your damn job to do it.


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Re: Exercises For Building Triceps? [Re: samba_lightning]
    #17809914 -

You don't gotta ovecomplicate things.
You can randomly do different exercises for a muscle and it will tear and grow.

Exercising is a science, but it doesn't need to be.

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Re: Exercises For Building Triceps? [Re: samba_lightning]
    #17810463 -

I have been lifting weights for several years now...definitely not a beginner.


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Re: Exercises For Building Triceps? [Re: cez]
    #17810898 -

cez said:
There's 3 parts to a bicep too, but its still called a bicep :shrug:

Good post though ....:cool:


'Bicep' just refers to there being 'two' 'heads' to the muscle, with the Tricep having 3 heads. What you're referring to, Biceps Crachii, has 2 parts, with the '3rd' part of the biceps is most likely the Brachialis, which isnt parts of the biceps, but for the purposes of strength training, probably is close enough, being a synergist for elbow flexion.

You also have a Bicep Femoris, which makes up parts of the hamstring, and Quadricep femoris, in the front of the thigh(Quads).

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Re: Exercises For Building Triceps? [Re: Celestial Traveler]
    #17815768 -

Yea they do. They tend to be the more of a favorite exercise for that reason (at least in my social group).
As it creates the illusion that the arm is bigger.

If you wear t-shirts all the time and want to appear to have big arms, really work the forearms and triceps.


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Personally, I never use kicks in a street fight because their impact is so great it dislodges all the breast implants of the nearby clapping women.

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Re: Exercises For Building Triceps? [Re: Moaner]
    #17832353 -

Found this info:

Medial Head: Dips and CGBP. (close grip bench press)
Lateral Head: Push exercises
Long Head: Overhead exercises.

When your arms are straight by your sides with an overhand or a parallel grip (palms facing each other, also known as a neutral grip), the lateral heads are worked most, as during conventional pushdowns.

When your arms are straight by your sides with an underhand grip, the medial heads are hit most. Regardless of hand position, the medial heads also assist more on all triceps lifts as the arms reach full extension. To give your medial heads their due, consider adding reverse-grip pushdowns to your routine, and always squeeze out full contractions on triceps exercises.

When your elbows are moved in front of your body or overhead, the long heads are targeted. Overhead extensions are best for “going long,” so always include some form of overhead tri extension in your routine.

Do compound lifts, such as dips or close-grip bench presses, first.
Do two-arm, free-weight extensions next.
Finish with unilateral (one-arm) or cable exercises.
You can change the preceding order on occasion, but stick to it for most tri workouts.


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Re: Exercises For Building Triceps? [Re: Celestial Traveler]
    #17832514 -

Celestial Traveler said:
I have been lifting weights for several years now...definitely not a beginner.


then you woulnd't be making threads called "exercises for tricepts?"

no offense, just saying.  the guy has a point.  dont worry about focusing on specific heads.  unless you're already doing competitions.

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Re: Exercises For Building Triceps? [Re: memes]
    #17833653 -

meams said:
Celestial Traveler said:
I have been lifting weights for several years now...definitely not a beginner.


then you woulnd't be making threads called "exercises for tricepts?"

no offense, just saying.  the guy has a point.  dont worry about focusing on specific heads.  unless you're already doing competitions.


No offense, but you should shut up.  I'm not trying to brag, but if you knew me then you wouldn't question the fact that I'm not a beginner.

Also if you had read the thread, then you would know that I am already aware of and have been doing several tricep exercises for some time, but I have gotten used to them and need some new ones.

I am not doing competitions, but why should that mean that I shouldn't care about improving my overall physical status? 

Should someone completely abstain from all exercise just because they're not participating in bodybuilding competitions?  How far should one go with apathy towards their workout just because they're not doing competitions?

Either way I've already gotten the answers I needed.  But I don't understand the insinuation that one shouldn't care about their progress past a point if they're not doing competitions.  That doesn't make sense to me.  If you are going to limit yourself because you're not doing competitions, then why even start working out in the first place?


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Re: Exercises For Building Triceps? [Re: Celestial Traveler]
    #17833662 -

heavy floor presses.

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Re: Exercises For Building Triceps? [Re: Celestial Traveler]
    #17834032 -

Celestial Traveler said:
No offense, but you should shut up. 


I was offering sound advice.  you're being a dick.

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Re: Exercises For Building Triceps? [Re: memes]
    #17834036 -

also:

let's see pics.  i want you to show us how developed your physique is.  that way you can prove you're really into it and are at the point where working out individual tricep heads is required.

obviously you don't HAVE to prove anything - but it would make your harsh response a little more palpable.

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Re: Exercises For Building Triceps? [Re: memes]
    #17834038 -

double post

Edited by memes (02/20/13 02:53 AM)

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