tricep growth
Moderators: Boss Man, cassiegose
tricep growth
heyy ive been ignoring triceps and have just recently found out that it is around 60% of the arm and is important ... i was wondering wuts a good routine and set for getting buldging triceps. mine are pretty weak now , only things i can think of doing is dumbell pullback and triangle/diamond pushups. Anyone with experience please tell me, i wanna see growth!!!
Finally someone recognising the need for triceps over biceps!!!
There are 3 heads to the tricep: the lateral head on the outside, the medial head which extends down to the elbow from the horseshoe and the long head ehich is on the inside. For tricep mass you should focus more on the long head.
Best exercises are those that places the elbows above the head in the form of an overhead extention eiother sitting, standing or lying. Try this:
Kneeling Cable Extention (it's in exercise guide here) superset with Lying Barbell Extention x 3 – 4 sets and finish with the Kneeling Cable Extention again for 1 x 3 – 5 with 2 - 3 drop sets.
For variety include other Overhead Variations.
IMPORTANT!!!!
No muscle will grow without doing heavy basics such as Deadlifts, Benches, Squats, Rows and Pull Ups so keep these up. May need to cut down benching as it will take away from tri's if prioritising
There are 3 heads to the tricep: the lateral head on the outside, the medial head which extends down to the elbow from the horseshoe and the long head ehich is on the inside. For tricep mass you should focus more on the long head.
Best exercises are those that places the elbows above the head in the form of an overhead extention eiother sitting, standing or lying. Try this:
Kneeling Cable Extention (it's in exercise guide here) superset with Lying Barbell Extention x 3 – 4 sets and finish with the Kneeling Cable Extention again for 1 x 3 – 5 with 2 - 3 drop sets.
For variety include other Overhead Variations.
IMPORTANT!!!!
No muscle will grow without doing heavy basics such as Deadlifts, Benches, Squats, Rows and Pull Ups so keep these up. May need to cut down benching as it will take away from tri's if prioritising