Outside tricep

[moldyhands]

what exercises can i do to focus specifically on the outside of my tricep? the inner part is built just how i'd like it, but i'd like a little more size on the outside of my arm and i can't figure out a good way to isolate that part of the muscle.

[Vito_Corleone]

Dude, me too. I never thought to look it up though, hahaha. I'll see what i can find...

[moldyhands]

by the way, my current tricep workout is the following:

reverse grip two-hand cable pull down using the bendy bar, usually 4 or 5 sets with low reps, lots of weight.

rope cable pull downs, same sets/reps, with heavy weight.

lying french presses, same sets/reps, with heavy weight.

i'm switching the grip, but does the normal grip rather than the reverse grip focus more on the outside?

[Strongest Man In The World]

Try, overhead dumbell extensions (2 handed behind the neck) and Overhead cables with the rope(pretty much rope pull downs except over your head). Also, im always a fan of weighed dips

I assume your talking about the back(looking at your arm by your side) part of the horseshoe, which is always the toughest to build. Your not alone, my friend.

BTW, i love that reverse grip pull down, I do that 2-3 times a month.

[whitebread]

by the way, my current tricep workout is the following:

reverse grip two-hand cable pull down using the bendy bar, usually 4 or 5 sets with low reps, lots of weight.

rope cable pull downs, same sets/reps, with heavy weight.

lying french presses, same sets/reps, with heavy weight.

i'm switching the grip, but does the normal grip rather than the reverse grip focus more on the outside?
thats a lot of sets for triceps! oh, and i don't know the answer to your question, haha. i'm just surprised by the 15 sets of tricep exercises!

[terry.ho]

Weighted dip with keeping the body straight up and overhead rope cable presses are my favorites.

[moldyhands]

thats a lot of sets for triceps! oh, and i don't know the answer to your question, haha. i'm just surprised by the 15 sets of tricep exercises!
three exercises for one muscle group with low reps, to exhaustion on the last two exercises, i don't think it's that much.

thanks guys for the tips. i'm going to replace the rope pull downs and the lying french presses with the overhead rope presses and the weighted dips. i'll let you guys know how sexy i get.

[Just Dave]

I heard to build the horseshoe was more of a low weight high rep exercise rather than a high weight low rep. I used to do the pulldowns with the rope and flare out the elbows to extension.

[moldyhands]

i want mass first. the outside of my tricept is probably half the size of the inside.

[Dunecune442]

moldy go do tricep pull down with the close grip and the rope. That and kicks backs w/some dips thrown in. Make sure you focus on the muscle.

[bottlefed]

It may sound too simple but......push-ups.

Specifically if you put your hands close together. Hits my triceps pretty good. :dunno:

[PantySniffer]

close grip bench, skull crushers, and dips are all reallygood tri - exercises

[Dunecune442]

careful with skull crushers, horrible for your joints if done improperly. If your going to do them, start off with dumbells. Personally I hate them, not much of a burn.

I built most of my mass with close grip benches. The rope is great if you want around the same size, just REALLY toned up. Moldy Ill show you some exercises @ the gym.

[moldyhands]

dunecune442 - i'm going tonight, but tonight is chest/shoulders, but i'll try some of these exercises soon.

also, won't close grip bench presses also work out chest? i don't like to work chest and tri's out on the same night and i have a feeling doing push-ups or close-grip benches would have me doing double duty on chest.

[PantySniffer]

dunecune442 - i'm going tonight, but tonight is chest/shoulders, but i'll try some of these exercises soon.

also, won't close grip bench presses also work out chest? i don't like to work chest and tri's out on the same night and i have a feeling doing push-ups or close-grip benches would have me doing double duty on chest.

Yes they would work both chest and tri's...But it's a really good workout for your tri's...Any reason why you don't work them out on the same day? I've always been told and have worked them out on the same day...Just curious...

[Just Dave]

any reason why you don't work them out on the same day? I've always been told and have worked them out on the same day...Just curious...

Its tough to get a good isolated workout on tri's when your doing an hours worth of chest. Because tri's are so involved in any chest workout, they are usually cooked once your done with your bench.

[moldyhands]

Its tough to get a good isolated workout on tri's when your doing an hours worth of chest. Because tri's are so involved in any chest workout, they are usually cooked once your done with your bench.
+1. that and i like to do the biceps with the triceps. increased overall bloodflow to the arms and a better pump when i flex and scream in the mirror.

[Country Boy]

+1. that and i like to do the biceps with the triceps. increased overall bloodflow to the arms and a better pump when i flex and scream in the mirror.

+1 :D

I do the arm as a whole.

[BoosTb4BroaDs]

if you have a day devoted to just your arms, you're like a rat running in a wheel. For the most part arms = isloation exercises and isolation = small muscles = not a lot of test released from your body = not much growth.

[Country Boy]

It seems to be working for me.

[Jakethesnake]

Close grip bench and close grip pushups, Overhead arm extension, and weighted dips.....I go heavy and do low reps and it seems to be building my tri's some.....I do bi's/tri's mondays and chest thur or fridays

I split my bi's and tri's up, I do a set of bi's and then do a tri exercise when I am done

[moldyhands]

if you have a day devoted to just your arms, you're like a rat running in a wheel. For the most part arms = isloation exercises and isolation = small muscles = not a lot of test released from your body = not much growth.
well in that case, i also do back when i do arms. but could you post up some articles about exercising being responsible for releasing testosterone. i'm not sure that's the case. lactic acid yes, but testosterone is a product of your nutsack.

[Strongest Man In The World]

No, Moldy, hes got a decently valid arguement although not nearly as extreme as he makes it out to be. Your legs are the largest muscle group in your body/. Whenever you work them out, your body releases the most natural test and GH, which give you more muscle building capibility. Peronally, my test levels are good to go anyday, so i workout bi/tri's on the same day as well and my arms are at 18" unpumped. :dunno:

The more you know .. :doom doom doom:

[whitebread]

three exercises for one muscle group with low reps, to
exhaustion on the last two exercises, i don't think it's that much.
i just do like three sets a week total of tricep isolation exercises, and for a few months i didn't even do any, so it just seemed like a ton of tricep work to me. anyway, hope it works out for you and you get some beastly tris.

[Dunecune442]

if you have a day devoted to just your arms, you're like a rat running in a wheel. For the most part arms = isloation exercises and isolation = small muscles = not a lot of test released from your body = not much growth.

that must be why i packed almost 4 inches of muscle onto my arms :rolleyes:...

seriously arms whole on a day is not bad. It actually works out better. Observe.

Day 1 - chest
Day 2 - back
Day 3 - shoulders
Day 4 - cardio
Day 5 - arms
Day 6 - cardio
Day 7 - rest

Tricep is only worked out in compound exercises in day one, then focused on in day 5. Thats well over the minimum 24 hours needed for recovery. Essentially Im working out my tricep twice a week while only devoting one day to it.

Bicep is only worked out on back and arm day. Same deal with tricep, over 24 recovery time so your good to go.

The only downside is you have to devote alittle more time to the gym. Well worth it IMHO.

[Dunecune442]

No, Moldy, hes got a decently valid arguement although not nearly as extreme as he makes it out to be. Your legs are the largest muscle group in your body/. Whenever you work them out, your body releases the most natural test and GH, which give you more muscle building capibility. Peronally, my test levels are good to go anyday, so i workout bi/tri's on the same day as well and my arms are at 18" unpumped. :dunno:

The more you know .. :doom doom doom:

dont forget to tell them the body fat donnie come on now :lol:

Just playing ya know I love you in a non-homosexual brotherly love im going to shut my mouth right now kinda way... :lol:

[Strongest Man In The World]

my arm is 99% solid, Colby and Brandon can verify that. its my gut that isnt.

[Raider926]

I'd say workout the arm as a whole like some others said.

Try closegrip bench, and reverse grip bench are the 2 best for overall mass IMO, after that 2 handed overhead db ext. would work the outside head nice.

Vbar cables push downs are another exercise that will hit it nice.

[BoosTb4BroaDs]

For moldy,

http://www.wannabebig.com/article.php?articleid=21


theres more, just google squats an hormone or testerone, this is why alot of people say do legs(squats) an arms on the same day