Hope for triceps?

weehah · June 2013

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?

danaterese1990 · June 2013

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 · June 2013

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 · June 2013

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 · June 2013

Chuckling. Yes, they have those at my health club so I will experiment with them. Thank you!

danaterese1990 · June 2013

No problem good luck

bethany41h · June 2013

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 · June 2013

What does your routine look like (i.e. specific exercises) and how much do you bench press and overhead press currently?

jennifershoo · June 2013

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 · June 2013

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 · June 2013

Do these:

https://player.vimeo.com/video/25983467

anemoneprose · June 2013

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 · June 2013

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 · June 2013

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 · June 2013

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 · June 2013

Flat bench, incline bench, dips, and tricep push downs.

astronomicals · June 2013

nb4 skullcrushers

ftw

tomcornhole · June 2013

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 · June 2013

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 · June 2013

-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 · June 2013

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 · June 2013

Thanks for all the tips. I will get a litlte more aggressive next week!

MisterDerpington · June 2013

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 · June 2013

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.

Hope for triceps?

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