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Thread: Tricep Mass

  1. #1
    Georgia
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    Tricep Mass

    I will be working triceps today and was wondering what are you guys & girls favorite exercises for putting on mass on the tricep?

    Right now I do:

    1) Rope Pushdown

    2) Seated Dips

    And sometimes:

    3) Cable pushdown with EZ bar

    I need some more ideas to put on mass on my arms. Feed me some ideas! Remember I go heavy and I want mass!

  2. #2
    Zeek
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    Re: Tricep Mass

    Forget the seated dips and do real dips! Don't take it as wide and strap some weight on yourself as you build up strength on them.

  3. #3
    Georgia
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    Re: Tricep Mass

    We have one of those...but I'm always bad about leaning forward and harnessing my chest. I will give it a go today and see what happens. So I get on the narrow portion of it? It goes from narrow to wide (the grip on the dip station).

  4. #4
    Elite Hurt's Avatar
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    Re: Tricep Mass

    So looking at your bicep thread it looks like you're doing more exercises for bi's than tri's? IMO it should be the other way around, as tri's are a bigger group.

    Usually I do something like:

    Rope pressdowns to pre-exhaust
    Close-Grip Bench
    Overhead DB Extensions (or skull crushers, usually alternate)
    Dips
    (Sometimes) single-arm reverse grip pressdowns - amazing iso movement
    The harder I work, the luckier I get.

  5. #5
    Georgia
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    Re: Tricep Mass

    Yeah...I do right now...I just do more sets for tricep to sorta balance it out. Because I know more exercises for bi's than tri's.

    What about:

    Rope pressdowns

    Weighted Dips

    Close Grip Bench

    Overhead Dumbbell Press

    ??

  6. #6
    Zeek
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    Re: Tricep Mass

    overhead presses will tire your shoulders for no reason. Unless you mean something else.

    Weighted dips build mass! as does close grip heavy benching. Don't go so close grip that your wrist hurts when you bring the weight down.

  7. #7
    Elite Hurt's Avatar
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    Re: Tricep Mass

    I think by DB press he means the overhead DB extension?
    The harder I work, the luckier I get.

  8. #8
    Georgia
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    Re: Tricep Mass

    Yeah. I see a lot of guys doing them in the gym. Two hands on one dumbbell over your head pressing upward. It does look taxing on the shoulders trying to hold a heavy weight back there.

  9. #9
    Elite Hurt's Avatar
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    Re: Tricep Mass

    yeah that's what i do...it's a great mass builder for me...i love the stretch at the bottom of the movement.
    The harder I work, the luckier I get.

  10. #10
    Member Pikiki's Avatar
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    Re: Tricep Mass

    DEf weighted dips, and tricpes ext are mass builder moves. Close grip go slow and heavy as you can for 6-8 reps def you feel that one

  11. #11
    Senior Member Hockeyplaya18's Avatar
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    Re: Tricep Mass

    Close Grip Bench press ALLL DA WAY!!!
    I SCORED A GOAL ONCE......

  12. #12
    Senior Member cokezero's Avatar
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    Re: Tricep Mass

    georgia try putting the rope pressdowns at the end of your workout. I finish my tris out with the rope everytime and I burn them out. They fill full of blood.

    Dont forget dumbell or cable kickbacks. I like those to start with to get the muscles warm then off to the weighted dips.

    I do:
    Kickbacks
    weighted dips
    close grip bench
    rope press down

    I use to do skullcrushers but went to heavy one night and something went wrong in my elbows. That was 4 months ago and I still feel it everyday if I'm not careful so play it safe.

    If you don't feel like your getting a good pump, slow your reps down and go real slow focusing on negative resistance.

  13. #13
    Member Pikiki's Avatar
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    Re: Tricep Mass

    I like what cokezero just said, you can do fst-7 with the rope press down that shit will burn your tri`s for sure....

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    Re: Tricep Mass

    Close Grip, skullz, dips. those are your mass builders right there.
    "Whatever life throws at you, put it on the bar and press it"

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    Re: Tricep Mass

    my 3 fav's are Close grip bench
    Incline Skullcrushers
    Tricep pushdowns(v-bar or straight bar)

  16. #16
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    Re: Tricep Mass

    close grip bench
    bench
    OHP
    JM Press
    Tate Press
    Dips
    Squats.. Yes squats. Do heavy squats and they'll make you big all over. My biceps were looking stringy. So I did heavier squats and they grew. Made my PP grow too. True story.
    "Overzealous dosing" -Jin

    Rest in Peace Robot Lord. First round of Natty Boh is on me when I make it up there with you brother.

  17. #17
    Georgia
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    Re: Tricep Mass

    So verdict from most of you guys for MASS is the definitely include weighted dips & close grip bench

    Will be doing those two today. I may start the workout with kickbacks since I worked shoulders yesterday and don't want to tax them with the overhead extension/press

    Will be doing rope pushdowns at the end of my exercise. So that will be 4 exercises. Twice as many as I have been doing. Sweet deal guys.

  18. #18
    Senior Member CLSMTH700's Avatar
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    Re: Tricep Mass

    x2

    I actually end my tri-cep work out with ropes as well. & I usually like do one or two sets to fail or close to fail ... I think I just happened to do this instinctively after a while with tris . I may be guilty of not doing enough reps on some days when I am pressed for time at the gym ... but I do hit them more than biceps. Also I will on occasion hot them during another work out in the same week ahead of scheduled time and seems to respond well. my 2 cents

    Originally Posted by cokezero View Post
    georgia try putting the rope pressdowns at the end of your workout. I finish my tris out with the rope everytime and I burn them out. They fill full of blood.

    Dont forget dumbell or cable kickbacks. I like those to start with to get the muscles warm then off to the weighted dips.

    I do:
    Kickbacks
    weighted dips
    close grip bench
    rope press down

    I use to do skullcrushers but went to heavy one night and something went wrong in my elbows. That was 4 months ago and I still feel it everyday if I'm not careful so play it safe.

    If you don't feel like your getting a good pump, slow your reps down and go real slow focusing on negative resistance.
    Originally Posted by Pikiki View Post
    I like what cokezero just said, you can do fst-7 with the rope press down that shit will burn your tri`s for sure....

  19. #19
    Member CIII's Avatar
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    Re: Tricep Mass

    doing the tricep pushdowns with straight bar with the fst-7 is great to end your tri workout

  20. #20
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    Re: Tricep Mass

    Seated half presses. And pull downs. Never needed more than that when you figure in bench.

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