Tricep qestion

[BazookaJoe]

Hi guys,

Ok so heres the qestion.

Ok I just got a olympic barbell and weight (300lbs)and a( golds gym) bench with squat station set alright. The bench is separate from the squat station.

I want to build bigger triceps with the equipment that I have,what are my exercise options to build up these triceps other then say, military press,bench,upright row and bent over row?

A workout that will pump up my tris real good like.

 

[pepepe]

Hi guys,

Ok so heres the qestion.

Ok I just got a olympic barbell and weight (300lbs)and a( golds gym) bench with squat station set alright. The bench is separate from the squat station.

I want to build bigger triceps with the equipment that I have,what are my exercise options to build up these triceps other then say, military press,bench,upright row and bent over row?

A workout that will pump up my tris real good like.

Do dips on the side of your bench. they work great.

 

[BazookaJoe]

Pepepe,

Thanks man. I'll give them a go.

If anyone else has any nifty tri workouts to share Id like to hear.

 

[MAXAMEYES]

Y'ever heard of nosebreakers?
If all ya got is a bench and barbell they're just the ticket for tri's.

 

[BazookaJoe]

Y'ever heard of nosebreakers?
If all ya got is a bench and barbell they're just the ticket for tri's.

No. Never heard of those how are they done?

 

[MAXAMEYES]

No. Never heard of those how are they done?

They're easy, but practice a coupla times with an empty bar just to get the isolation right.
Lay on yer bench just like doing a bench press with arms extended straight up, now, keeping your upper arms still straight bend yer elbows and lower the bar to touch the tip of your nose.
Raise it slowly back up and repeat as necessary.
2-4 seconds down and 4-6 seconds up
The key point is to keep yer upper arms straight vertical.
If you've got one hell of a grip, (or cheater straps) or you're just ballsy, try a reverse grip; it'll isolate the tri even more.

Few weeks of this and you can do real tricep push-ups!

Good luck!

 

[BazookaJoe]

They're easy, but practice a coupla times with an empty bar just to get the isolation right.
Lay on yer bench just like doing a bench press with arms extended straight up, now, keeping your upper arms still straight bend yer elbows and lower the bar to touch the tip of your nose.
Raise it slowly back up and repeat as necessary.
2-4 seconds down and 4-6 seconds up
The key point is to keep yer upper arms straight vertical.
If you've got one hell of a grip, (or cheater straps) or you're just ballsy, try a reverse grip; it'll isolate the tri even more.

Few weeks of this and you can do real tricep push-ups!

Good luck!

Thanks.
Haha,hence the name "nosecrushers" great and clear insructions man thanks.
I tried me a few pratice reps tonight .
I'm just learning the advatages of a lil isolation workout here and there.
I'm going to definitely work the nosecrushers and dips into my routine.


If you don't mind me picking your brain some more...

Are there any exercises I can do with the equipment that I have to build up the neck,forearms,calfs?

Also should I even bother working my calfs and forarms if I'm already doing squats,deadlifts,and bentover rows?

 

[BazookaJoe]

***"nosebreakers****

 

[aom91]

Floor presses are good for triceps. Also, if your rack has safety pins, you can do rack lockouts. those are just a couple of exercises commonly used by powerlifter for tricep strength.

 

[BazookaJoe]

Floor presses are good for triceps. Also, if your rack has safety pins, you can do rack lockouts. those are just a couple of exercises commonly used by powerlifter for tricep strength.

Hi aom91,


Floor pressess = push ups right?

Also I have "safety spotters " which has helped me "test" weight.

Can I do the rack lockouts with the safety spotters, if so how do i do them?

 

[aom91]

Hi aom91,


Floor pressess = push ups right?

Also I have "safety spotters " which has helped me "test" weight.

Can I do the rack lockouts with the safety spotters, if so how do i do them?

Floor presses are basically the bench press movement, but instead of being on the bench , you are on the floor. Your arm only get to 90 degrees, so it takes the chest out of the equation and focuses more on the triceps.

Check this video:Floor Presses

For the rack lockouts, lie on the bench like you are about to do the movement set the pins to about a foot lower than were your hands are. Put the weight on the pins and press it up.

Check this out:Rack Lockouts

Do them heavy but not ridiculously heavy. Know your limits.

 

[BazookaJoe]

aom91,

Thanks bro. I'll give these a go.

Take care.

 

[Golf]

http://www.exrx.net/Lists/WtMale.html

Can't click on his dick haha.

 

[pepepe]

http://www.exrx.net/Lists/WtMale.html

Can't click on his dick haha.

wow thats awesome how that works.