Tricep / Shoulders

Danielite · Post by **Danielite** » Fri Jul 20, 2007 2:53 pm

Hi, i'm new to this board and i'm just wondering if anyone has good advice on tricep and shoulder definition.

I'm decently cut but i want more definition and rippedness? on the back of shoulders and triceps. a lot of athletes have this definiton.

Anyone have suggestions on how i achieve this? thanks.

Twitch · Post by **Twitch** » Fri Jul 20, 2007 3:05 pm

For triceps do the following.

Pushups (multiple variations)
Weighted Dips
Pulldowns
Bent over kickbacks
Close grip flat bench

Shoulders -

Arnold Press (look it up but basically a shoulder press w/ an extra at the bottom)
Shrugs
Cleans
Front and side raises.

Hope that helps to get you somewhat in line.

nitecrawler · Post by **nitecrawler** » Sun Jul 22, 2007 4:06 am

following exercises should be good

Triceps:
Pushups (hands close to each other)
Close grip Bench press
B.w extension

Shoulder:
Deadlift
Clean
Push press variations

swanso5 · Post by **swanso5** » Sun Jul 22, 2007 3:51 pm

you store the least amount of fat on your shoulders so if you are "decently cut" than you should have definition there...if you don't your not as cut as you think you are and / or you haven't built up enough muscle in those area's to be able to define

you'll need overall fat loss if your not cut so do deads, squats, plyometrics, sprints and diet

if not enough muscle than do clean and push pres / push jerk variations for delts and diamod push ups, bodyweight tricpe extensions and tiger bend push ups for tri's...maybe close grip preses if your wrists can take it and lockouts will be good too

Danielite · Post by **Danielite** » Sun Jul 22, 2007 6:50 pm

thanks for the advice all,

swanso... i think that problem is that i might not have enough muscle on back shoulders. I know i definitely have enough muscle on tris as i focused on them the most to improve. I started doing a lot more deadlift, clean and press stuff so i hope to see improvement in shoulder area. but anyway i have 3 more questoins...

1. are there any exercises that focus on the back area of the shoulders? I feel that middle shoulders are okay but the back area doesn't feel as muscular.

2. by now i think i know where body likes to store fat and it is on the back of arms (tricep area) and back also (from the front i look much more defined than back). Are than any particular activities that will shed fat in these certain areas? (tricep and back)

3. What is a body weight tricep extension? I think i know what you're talking about but i want to make sure.

Thanks again all.

swanso5 · Post by **swanso5** » Sun Jul 22, 2007 7:02 pm

1 - face pulls, snatch (wide) grip deadlifts are probably the best as well as high pulls
2 - clean up your diet....for a tri's shouldn't be a problem really so diet must not be as good as it can be
3 - search google for exercises you don't know