Hope for triceps?

weehah
weehah Posts: 81 Member
edited January 27 in Fitness and Exercise
I am pretty faithful about strength training, but I have to say . . . I have almost no hope for ever seeing definition in my triceps. I see it in my shoulders (love that!) and biceps and calves and quads . . . but I think the triceps will always just be a bit "loose" and move around a bit, even when I'm at my goal weight. It seems hereditary, perhaps? Is there any hope?

Replies

  • danaterese1990
    danaterese1990 Posts: 7 Member
    I just started up again on strength training, what has worked for me in the past is hand weights and a weight called a cow bell (at least thats the only name I know it by) If you hold even a 7lb weight in your hand at a 90 degree an flex and take your elbow even to your forehead it tones the triceps without bulking them up. I hope this helps and is what you are looking for.
  • weehah
    weehah Posts: 81 Member
    Thanks. Do you mean a kettle bell? I have a cow bell but we used it in the band I was in. : ) Maybe this is something new I don't know about?
  • danaterese1990
    danaterese1990 Posts: 7 Member
    Yes! Thats it. I think that might have been a nickname me and my friend came up for it because of the shape. lol
  • weehah
    weehah Posts: 81 Member
    Chuckling. Yes, they have those at my health club so I will experiment with them. Thank you!
  • danaterese1990
    danaterese1990 Posts: 7 Member
    No problem good luck :)
  • bethany41h
    bethany41h Posts: 218
    I struggle with the tricept as well! I am totally in love with my bicept lol but I just can't seem to get a vision on the tricept no matte how hard I work!!! I am hoping it will come with time.
  • MisterDerpington
    MisterDerpington Posts: 604 Member
    What does your routine look like (i.e. specific exercises) and how much do you bench press and overhead press currently?
  • jennifershoo
    jennifershoo Posts: 3,198 Member
    I don't know. The first muscles that popped in my arms were the triceps. It seems, in my case, they are the easiest to grow after just a few days. They also "deflate" fast, though.
  • Hexahedra
    Hexahedra Posts: 894 Member
    Triceps for me is one of the easiest to develop without any tools. If you can do a decent number of military push ups, you'll have triceps.
  • tomcornhole
    tomcornhole Posts: 1,084 Member
    Do these:

  • anemoneprose
    anemoneprose Posts: 1,805 Member
    worked indirectly by deadlifts, among other compound lifts

    directly by:
    rows
    dips
    narrow pushups
    press-downs http://gofitandhealthy.com/wp-content/uploads/2012/03/triceps_pressdown_5371_7.jpg

    or these, bolded exercises are said to be best: http://www.exrx.net/Lists/ExList/ArmWt.html#anchor122387
  • grantdumas7
    grantdumas7 Posts: 802 Member
    worked indirectly by deadlifts, among other compound lifts

    directly by:
    rows
    dips
    narrow pushups
    press-downs http://gofitandhealthy.com/wp-content/uploads/2012/03/triceps_pressdown_5371_7.jpg

    or these, bolded exercises are said to be best: http://www.exrx.net/Lists/ExList/ArmWt.html#anchor122387
    Deadlifts and rows don't hit tris.
  • anemoneprose
    anemoneprose Posts: 1,805 Member
    worked indirectly by deadlifts, among other compound lifts

    directly by:
    rows
    dips
    narrow pushups
    press-downs http://gofitandhealthy.com/wp-content/uploads/2012/03/triceps_pressdown_5371_7.jpg

    or these, bolded exercises are said to be best: http://www.exrx.net/Lists/ExList/ArmWt.html#anchor122387
    Deadlifts and rows don't hit tris.

    not sure how that would be possible
  • norahwynn
    norahwynn Posts: 862 Member
    I have pretty flabby triceps also. I'd just be happy to have less movement when I make the slightest gesture with my arms. I'll try some of these suggestions!
  • BarackMeLikeAHurricane
    BarackMeLikeAHurricane Posts: 3,400 Member
    Flat bench, incline bench, dips, and tricep push downs.
  • astronomicals
    astronomicals Posts: 1,537 Member
    nb4 skullcrushers

    ftw
  • tomcornhole
    tomcornhole Posts: 1,084 Member
    nb4 skullcrushers

    ftw

    Skull crushers won't hit the whole triceps. Let the bar go behind and below your head and then launch it back up again. Hits the whole tricep that way.
  • grantdumas7
    grantdumas7 Posts: 802 Member
    worked indirectly by deadlifts, among other compound lifts

    directly by:
    rows
    dips
    narrow pushups
    press-downs http://gofitandhealthy.com/wp-content/uploads/2012/03/triceps_pressdown_5371_7.jpg

    or these, bolded exercises are said to be best: http://www.exrx.net/Lists/ExList/ArmWt.html#anchor122387
    Deadlifts and rows don't hit tris.

    not sure how that would be possible
    During rows tris will get very little activation. Bis get hit a lot more during rows.
  • grantdumas7
    grantdumas7 Posts: 802 Member
    -close grip bench (not too close)
    -parallel dips
    -bench dips
    -skull crushers
    -pushups (various)
    -pushdowns with various attachments.
    -overhead rope extensions
    -decline tricep extensions with bar or dumbbells
  • astronomicals
    astronomicals Posts: 1,537 Member
    nb4 skullcrushers

    ftw

    Skull crushers won't hit the whole triceps. Let the bar go behind and below your head and then launch it back up again. Hits the whole tricep that way.

    I do em that way, too... Skull crushers that is... <<<See what I did there?
  • weehah
    weehah Posts: 81 Member
    Thanks for all the tips. I will get a litlte more aggressive next week!
  • MisterDerpington
    MisterDerpington Posts: 604 Member
    nb4 skullcrushers

    ftw

    Skull crushers won't hit the whole triceps. Let the bar go behind and below your head and then launch it back up again. Hits the whole tricep that way.

    I do em that way, too... Skull crushers that is... <<<See what I did there?

    Not really.
  • tomcornhole
    tomcornhole Posts: 1,084 Member
    He added a space after his skull. That allowed him to engage the shoulder connection of the tricep resulting in working the entire tricep. Good stuff.
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