posted Thu, 10/17/2013 - 11:34
1644
Long head Tricep work
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I've been mirin some progress I made on my last cycle put an inch on my noodle arms. Problem is I feel it's mainly contributed to biceps and the short/outer portion of the tricep. My elbows were trippin a little bit so I avoided overhead ext and skull crushers. Was this my down fall? There all better now so I'm going to put them back in the row-row
Any other excersises to really pack on sons tricep mass would be greatly appreciated gents!
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GrubzCG Bench w/chains, weighted dips w/chains or bands, band pushdown finishers
The long head originates in the scapula, meaning it is used in shoulder extension and not in the elbow extension like the other 2 heads. Meaning overhead full extensions for them... And your elbows ¨tripping¨is just bad technique.
I'm more than aquatinted with the anatomy of scapular adductors. My technique is fine I've had elbow issues before lifting when I was heavily into muaythai. Any other insults you'd like to throw my way fag
Heavy Close grips with your first finger covering the gnurls where they stop on the inner part of the bar (hope that makes sense).
Also, reverse grip bench grab the bar at normal bench width, maybe a little tighter, and pull your elbows in hard.
I've tried grabbing there ( it made sense ) but shit kills my wrist ( I have the wrist of a balemic teenage girl ) but that reverse grip sounds like it might work out nicely!
Was thinking off loading plates on the easy bar and hitting close grip that way
Ace VenturaClose-grip bench... HEAVY!
You know I never do those. Gona go hard
Ace VenturaReally? I do them almost every tricep workout. One week I'll superset them in with skull crushers, the old 'do as many skulls as you can, then bring it in to the close-grip position and burn em out' deal. Those of course aren't as heavy. Then the next week I'll do super-ass-heavy close grip with the barbell. I go about shoulder with, maybe a little more narrow,(if you have your hands closer together it seems to hit the tri's better, but wreaks havoc on the wrists) keep the elbows in as much as possible. Even though I say heavy, I still try to get in at least 8 reps. I don't see a point in maxing out on these, even though I see people do it.
Tried them yesterday. Had my hands little closer than shoulder width. My tri's are sore but i feel like my chest was still kicking in a lot. Which tells me I need to practice form for the connection. That super set sounds fun!
Maybe try normal cable push downs. Dont stress ellbows too much and hit the longhead triceps hard. Plus it gives gold pumps
Sometimes I start off with these to get the party going
maybe I'll check my form because again I feel mainly the outer short head kik in mostly.
JM press and overhead db are very good mass builders. U want big arms work your lateral and long head of ur triceps to the max.
What's a Jm?
I'm deffently gona step up my tricep game next cycle. I want some horse shoe action
You tube JM press. It's more of a powerlifting exercise. It is a very good exercise for mass.
kick backs concentration on the long head always seem to do it for me, really kills them
Gona do those tommorow !