Little bitty Tris :(

[zedhed]

Re: Little bitty Tris

Heavy close grips...incline,decline,flat,..and dips with your body held straight up and your legs forward almost like an L utilizing nothing but tri power.

No bro. Not legs forward that targets chest. For triceps you wanna have your legs str8 or bent at the knees behind you. You wanna get your weight on your back side.

[kazman68]

Re: Little bitty Tris

No bro. Not legs forward that targets chest. For triceps you wanna have your legs str8 or bent at the knees behind you. You wanna get your weight on your back side.

I'm sorry maybe I wasn't clear, I guess I shouldn't have used L as that is an exaggeration of where I put my legs \ maybe that;'s better not quite straight but I cross my feet and have them slightly in front legs are straight and held together.( upper body is perfectly straight up and down) no leaning forward, I have found doing my legs/feet like that keeps my balance better I also use use the dip bars reverse you could say with my body facing away from the machine elbows close to the body. I should try and take a pic and post it..believe me this nails your tris, at comps I always got alot of positive feedback on my side tri, also like some one else said ez curl bar on the incline bench behind the neck extensions, don't move your elbows, keep your arms locked in place and go behind the head and straight up this really hits the inner head.

[kazman68]

Re: Little bitty Tris

http://www.proactivefitness.com/tricep-reverse-dips.html

but with legs straighter or slightly forward/crossed or whatever is more comfortable. I also lean my body back a little more than in the picture, I have a hard time explaining it but if you've ever done a L on parallel bars or the rings in gymnastics you would have a better idea.

| body
\ legs (straight up and down I go as deep as possible facing away from the machine.)

http://www.proactivefitness.com/tricep-forward-dips.html

again legs straight not bent I cross mine while doing them, and go alot deeper, if I didn't put them slightly forward my feet would be hitting the floor at the bottom of the movment, I do alot of stretching and am very flexible, so I carry my exercises through a fuller range of motion than most guys(good stretch at bottom) and keep arms tucked at sides.

[kazman68]

Re: Little bitty Tris

kind of a cross between the 2 exercises above again facing away from the machine...sorry..I'm a stickler and I know this movement that I do is responsible for a lot of my triceps mass, a lot of the guys in the gym can barely do a couple the way I do them, or used to lol I'm not sure I could do more than a 1 or 2 the shape I'm in. Sorry again I'm having a hard time explaining it.

[zedhed]

Re: Little bitty Tris

From the pics your doing what Im saying LOL.....
Anyhow if it works then thats all that counts bro.
Thanks for putting up the pics too man.

[Fuelfan]

Seated behind the head tricep extensions with heavy dumbells works for me quite well and also skullcrushers.

[kazman68]

Re: Little bitty Tris

From the pics your doing what Im saying LOL.....
Anyhow if it works then thats all that counts bro.
Thanks for putting up the pics too man.

Welcome bro, I do them in a unique way, and it's really hard to explain I guess, when I get in better shape I should post a pic of me doing them at the gym.

[Ironguruera]

Overhead rope press downs per legend Vince gironda and Larry Scott. These build the head of the tricep that hangs down when u do a front bicep pose. Works like nothing else. Best tricep move in my bag o tricks hands down. Regular rope press downs are very overrated.

Close grip bench works great if done right. U don't need to be 4" apart with the grip. That wrecks wrists. Go Inside the bar knurling, elbows close to torso....u aren't benching u are isolating triceps, last trick here is per Arnold. Do them on a decline bench. I do them
In the decline chest bench with a spotter.

Heavy weighted dips work well if body is straight or legs bent behind you.

I can't upload the pic of Vince gironda doing them. I'm sure if u google Vince gironda triceps it will come up.
It's hands down the best move there is IMHO.

Keep reps around 8-12

[kazman68]

Re: Little bitty Tris

Overhead rope press downs per legend Vince gironda and Larry Scott. These build the head of the tricep that hangs down when u do a front bicep pose. Works like nothing else. Best tricep move in my bag o tricks hands down. Regular rope press downs are very overrated.

Close grip bench works great if done right. U don't need to be 4" apart with the grip. That wrecks wrists. Go Inside the bar knurling, elbows close to torso....u aren't benching u are isolating triceps, last trick here is per Arnold. Do them on a decline bench. I do them
In the decline chest bench with a spotter.



Heavy weighted dips work well if body is straight or legs bent behind you.

I can't upload the pic of Vince gironda doing them. I'm sure if u google Vince gironda triceps it will come up.
It's hands down the best move there is IMHO.

Keep reps around 8-12

Vince was ahead of his time, a true guru.

[Ironguruera]

Vince was ahead of his time, a true guru.

Man I'm so annoyed it won't let me post this pic I have it right in my phone. I have a like 400page PDF of girondas.
Something about my settings.

I'll try to subdue my tren alpha and figure it out. Gimmie a few.

[zedhed]

Re: Little bitty Tris

Yep love the Gironda!

[51547518]

Re: Little bitty Tris

Super sets and giant sets hit the mark

[SisterSteel]

Re: Little bitty Tris

Supersets, giant sets, etc never worked well for me. Heavy weight with lower reps (3-8 reps) work best for me when building size. As for exercises, 2-arm oh ext, 1-arm oh ext, CGBP, reverse press, speed bench w/ chains, weight dips, skullcrushers (flat, incline, decline bench), etc.

[Ironguruera]

Here ya go bro. Finally figured out the damn photo hosting issue. Nearly crushed the phone haha

Gironda the master at work.
ImageUploadedByTapatalk1349635123.206336.jpg

This move adds tricep mass when u do a front bicep shot where the tricep hangs down like no other. Larry Scott has a variation of this where u get down on your knees and rest your elbows on a bench.
I like the standing variation better. Play around with different handle/ rope attachments.

[NTL]

^^^^^^^ These work great.