Weight and Resistance Training - Tricep Questions

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01-28-2008, 08:31 PM
I have been trying to build my triceps to no avail. I'm doing tricep kickbacks, skullcrushers, and using machines that claim to work triceps. I do 3 sets of 10 reps each time and go to failure. I watch myself in the mirror to make sure I'm using proper form but when I'm doing it the only place I feel it is my biceps and the only place I'm seeing muscle gain is also the triceps.

I want to fill out these daggone bat wings! What is going on?

01-28-2008, 09:55 PM
Keep at it- also do exercises that work more of your body but use your biceps, triceps and shoulders and "helper" muscles. Push ups with you hands narrower than your shoulders works the tricep as well as other arm muscles, chest and core. Narrow grip bench presses also work triceps.

Pull-ups are great for shaping arms, back and abs if you keep your abs nice and tight.

How often are you doing these exercises? You need to give your muscles time to rest and grow.


01-28-2008, 10:03 PM
I'm surprised you aren't getting much out of the skullcrushers. They are one of my favorite exercises.

I would try adding a second tricep exercise to your routine. Perhaps dropping a bicep exercise (short term only). If you are feeling the biceps that much in your tricep exercise, they may be tight and overactive and not returning to normal resting length which is inhibiting the contraction of the tricep. Perhaps, replacing the bicep exercise with a tricep exercise for a short period will allow you to stretch out your biceps.

Also, I would cheat on one of my chest exercises and use that as an extra tricep exercise as well. Use a close grip on bench presses or pushups or do dips with your body weight out front.

01-29-2008, 09:50 AM
I always wait a day in between, that should be enough right?

I'm actually not doing any bicep exercises anymore, haven't for a few weeks now since I noticed that they seem to be the only thing getting worked!

Much as I hate the idea, I guess I'll start trying to do push ups.

01-29-2008, 11:46 AM
I agree with all the great advice so far - skullcrushers, close arm chest presses, close arm pushups and don't forget my favourite....dips - they're all great for the triceps. I can now feel my tricep muscles but I still think I have "truck driver arms". ;)