Triceps?

meerkat70

My arms are starting to get a bit of tone and definition, which is great, but I'm really not happy with my triceps - still saggy, and I can't even feel a muscle in there!

I can't do tricep dips, as I have an old rotator cuff injury and the angle of the movement hurts too much for now. Can anyone suggest any other brilliant exercises I could use to shape 'em up a bit?

I tend to use machines at gym as I'm scared of the free weights bit. I do pec decs, tricep pull downs, rower, bench press and some thing for my deltoids that makes me look like the funky chicken. At the moment I'm pushing 45kg on all of these except the bench press (25 kg) and the deltoids one (15, I think....)

I'm willing to give anything you might be able to suggest a go....

_SusieQ_

I have to post a comment just so I can see the answers. I hope you get good responses my friend!

IronSmasher

Close grip bench press.

I'm curious as to why you're using the same weights for vastly different moves, both compound moves and isolation moves.

meerkat70

Close grip bench press.

I'm curious as to why you're using the same weights for vastly different moves, both compound moves and isolation moves.

I have no idea... It just happens to be where I'm up to, and what I feel I can manage. Do you think I could push harder on some? I tend to do three sets of 8 at first, build up till I can do 12, then move up to the next weight band.

I'm doing this all by myself. I take it pretty seriously, push as hard as I think I can, but I'm always open to suggestions. I love the weights bit of my workout - it's my favourite part.

meerkat70

I looked the close grip bench press up. It's in the scary free weights section of the gym......

Maybe if I snuck in there at 10-ish.... When there weren't too many fit bods about.... ?

(Edited to add - when I said 'bench press' above, I meant the machine based version. )

JaenaM

i like sitting straight up on the bench and grabbing usually 15-20 pound weight. I hold the weight behind my head with elbows pointing up and push it up and down until my triceps burn. Also push ups are good, even wall push-ups.

IronSmasher

Well the bench press uses practically your whole upper body, plus some lower body and core to stablise, so unless you're being affected by injury, you'd expect to be able to push more than say an isolation move such as tricep pushdowns. The same with rows and bicep curls. However, it's possible it's where you are due to the compexity of compound moves. Perhaps you're cheating on your form to get big results with your isolation moves? I can't really tell from here I'm afraid.

Keep your rests timed, from 60 to 90 secs with that rep range, and really concentrate on those compound moves and see if you actually can't do one more rep.

IronSmasher

Diamond press ups then. With hands elevated to make it easier, not knees on floor.

IronSmasher

If you can, there are rotator cuff exercises you can do with the cables to strengthen them. It's likely your shoulder injury is what's limiting your presses.

meerkat70

i like sitting straight up on the bench and grabbing usually 15-20 pound weight.

Ah yes, I know what you mean - my sister showed me this a few years ago. I think I can probably manage this!

Push ups still hurt a bit for now - but I keep trying every now and again. The injury is getting better with exercise, so I think it's only a matter of time.

Keep your rests timed, from 60 to 90 secs with that rep range, and really concentrate on those compound moves and see if you actually can't do one more rep.

Ahhhhh, this might be the issue. I don't rest anything like that long. I tend to rest for as long as I've worked. So to a count of 15 usually before I start again on the next set. Thanks, I'll try this and see if I can up the weights.

meerkat70

If you can, there are rotator cuff exercises you can do with the cables to strengthen them. It's likely your shoulder injury is what's limiting your presses.

I haven't tried the cables machines yet - I'll ask one of the instructors to show me how to use it.

I know I need to get over the free weights section fear. I just feel too embarrassed to gallumph around in there just yet - I'm too big. And in my gym, it *really* is testosterone central. You never see women in there.

meerkat70

Diamond press ups then. With hands elevated to make it easier, not knees on floor.

OK, will give that a go when I'm doing floor work in the morning. Bookmarking websites... Thanks for all your help - I really do appreciate it.

albinogorilla

Bench dips
put your butt on a bench, legs together, feet out in front of you on the ground, grab the bench just outside yoru thighs.
slid butt forward and let it dip down, back sliding along bench, and press up
moving feet further in or farther away will decrease/increase resistance........

IronSmasher

Well if your rests are that far off, surely you can't get anywhere near the reps you got with your first set on your following sets then?

Ideally, you should be aiming for a weight that allows you to only just finish your last rep of your last set. Sets, reps, rest and tempo all affect how much weight you need/can handle

emmab0902

Can you get some dumbells and do tricep kickbacks and bench presses at home?? I do my chest press with dumbells so that it evens up my strength on both sides whereas using a barbell my stronger side tends to carry my weak one.

meerkat70

Well if your rests are that far off, surely you can't get anywhere near the reps you got with your first set on your following sets then?

Ideally, you should be aiming for a weight that allows you to only just finish your last rep of your last set. Sets, reps, rest and tempo all affect how much weight you need/can handle

Third set tends to be hardest - I start to struggle at 6.

I'll try lengthening the rests. I'm quite excited at the idea I might be able to push heavier. :-)

IronSmasher

Well you've pretty much been doing one huge resting set. You'll need practise finding the right weights so that it's a struggle to finish. The third set will still be hardest, but the first still shouldn't be easy.

IronSmasher

Also tate presses should be a shoulder friendly tricep move.

Plus check out the first stage of the turkish get up (just the situp stage is enough) to rehabilitate, strengthen and increase flexabilty in your shoulders

meerkat70

Well you've pretty much been doing one huge resting set. You'll need practise finding the right weights so that it's a struggle to finish. The third set will still be hardest, but the first still shouldn't be easy.

So... I either have phenomenal endurance, or I'm phenomenally dim? :-)

IronSmasher

Once you start timing your rest, I bet that will take the number of members that know anything about rest intervals up to one.

Oh yeah, tempo, as mentioned briefly, keep it simple for now, just lift the weight as fast as possible (you warmed up with a light set first right?), and lower to a count of 4 (assuming you got 1-2 on the way up). The increase in lowering time is mainly to boost time under tension, the explosive lift is to target your fast twitch muscles which have the most potential for growth.

Icewolf_The

Well you know what I'm going to say j... Get over the testosterone fear But I think you can do it early before the marines arrive

Reverse Tricep Kickbacks should be okay. (yes free weights) (soup cans at home if you want, 2L bottles whatever) (If you picked up the book I told you about it's page 240). If not, for left arm. Kneel on bench or surface with right knee. place Right hand flat in front for balance, left leg opposite in front also for balance. Grab Free weight (or bottle) Keeping your back flat, bring elbow up to a 'locked' position parallel with your back. So your arm is parallel with your body, let your wrist drop down holding the weight, your arm is now bent at 90 deg at the elbow. Slowly raise your wrist to be even (180 degrees) with your remaining arm. No swimming the weight, no swing, no motion of the upper arm. It's like a bicep curl, in reverse. Since the arm is stable in a locked position even with your flattened back, it should not affect your Rotator cuff at all as it's not in motion.

The book calls it "fixed bodyweight triceps extension" I call it, horizontal pushups. (p 242). Grab a bar at waist height. It says keep your arms stationary and your elbows in. (I never remember to do that) And lower yourself forward and back. 1 Rep. The book shows the girl bent at the waist in an 'L" form. So perhaps this is different than standard pushups and will put less pressure on your cuff. It looks like you are literally pushing yourself forward and back till your forehead touches the bar.

Those are the only two I see that won't activate your shoulder more than necessary. All the rest "overhead press", "dips" etc... all activate that shoulder block too much.

Good luck my dear. *HUGS*

meerkat70

Can you get some dumbells and do tricep kickbacks and bench presses at home?? I do my chest press with dumbells so that it evens up my strength on both sides whereas using a barbell my stronger side tends to carry my weak one.

yeah, I've been thinking about getting some. Not sure what weight to start with though?

Icewolf - I've ordered it through a second hand book seller, but still waiting for it to arrive. . .

Thanks everyone for taking time to help.

BeverageTreats

I'm going to put out there that you might not want to invest and then clutter up your house with dumbbells at weights you will be looking to leave behind forever very soon.

I'm your age, and started weight training in July. I was struggling to get up the 5 lb dumbbells for certain things when I started. I don't think I'm progressing as fast as a dude, or a 20 year old, or a 20 year old dude, but I now bench press 30 (have to do with a fixed bar or two dumbs since the bar is 45!) and tricep kickback or extend 7.5 lb dumbs. Really like to get that into the double digits but it's progress!

Right now my trainer has me on some sort of tricep triple whammy. I have to do them every 2-3 days and 2-3 different exercises on them. Seems to be making a difference though. But they always hurt, lol. I don't know whether she has some master plan like how this is going to help me do pull ups one day, or if she just wasn't liking the look of my old lady arms.

Anyway, my point was! Those dudes in the free weights aren't looking at anything besides themselves. Seriously. They have no idea you're there, other than whether or not there is a bench free.

annarouni

Good point there. I think we all tend to imagine that everyone else is intensely interested in what we are doing.
In fact, they are probably nothing of the kind. Keep your focus on what you are doing. That's what you are there
for. Focus; it's really the key to every success in life, including this one.

Icewolf_The

I actually agree with Beverage... Is there a bench free, and did the last a** wipe their sweat off of it, because that's just gross man.

I have a friend who lifts and he is forever complaining about people who don't wipe the benches down. LOL

Oh that and the zumba people who 'sit' all over the weight benches 30 mins before their class begins

emmab0902

Icewolf - I've ordered it through a second hand book seller, but still waiting for it to arrive. . .

Thanks everyone for taking time to help.

Curious what book you are talking about!

Icewolf_The

Emma:
Revised Edition:
The Body Sculpting Bible for Women. by James Villepigue and Hugo Rivera. Healthy Living Books. Has a DVD that comes with it.
NOT that I've used it, it's still unopened (the dvd) And the first chapter is some tree hugging get your head wrapped right ****. LOL

But there are 60 pages on training, rest and recovery and nutrition.
182 pages of exercises, grouped by body area to work out (legs, triceps, etc)
And then some 50/60 pages of charts and schedules to get you working out in the right order/pattern to get the most from your workouts. (thus promising the most out of a 14 day workout plan)

All black and white, but really nice photos. Clear directions how to do the exercises and quite nice information. (aside from the first chapter I totally skipped)

emmab0902

Thanks i must have a look for it