Tricep definition

[Mr Men]

I,m After a bit of guidence

I,ve never really trained to define.. only to build at a moderate rate, My Triceps get 3 different exercises over the max I can lift a week.

I,m a joe average gym user

How do I get that defined lump on the back of your arm?

Currently I Tricep dip,use a rope to pull down and a horizontal Bar on Cables as well as pull down machine if that helps......

[Zippeyrude]

many people think that the little lump is the tricep, well it is but its not the main / biggest tricep muscle.

do decent shoulder and bench presses, these will develop the teardrop (long tri) under your arm - raise your arms horizontal with palms up, the 'bingo wing' should be solid if well developed, the other lump (lateral tri) will come too. you can do triceps extension, kick backs, skull crushers, etc but in my experience nothing attacks the triceps for growth as much as the bench.

if you do the bench your arms will get much thicker

[Mr Men]

if you do the bench your arms will get much thicker

can you post a link of bench exercise mate im a little confused


Does this site in exercise sub section help
http://www.coopersguns.com/articles/exercise/

[Zippeyrude]

that site looks shit mate

look up bench press, standard width grip

[super mike]

As ZR says, pressing is the way forward. Big lifts, none of that isolation gayness.

http://www.exrx.net/WeightExercises/...taryPress.html

http://www.exrx.net/WeightExercises/...enchPress.html

http://www.exrx.net/WeightExercises/...tChestDip.html

http://www.exrx.net/WeightExercises/...enchPress.html

[ant3b]

If you really want to define. Try drop setting.

start on heavy do as much as you can say:-

6x20lbs then get lighter with more reps
8x17.5lbs
10x15lbs

this will help strip fat also.

Just a different method of training and will shock your system. Seems sound advice what the others have given also

[dalboy]

Heavy dips bending forward slightly. (Weighted dips if you can do more than 3x10)

Close grip bench press (heavy).

Standard bench will mainly target your chest.

Also close grip bar bell curls are good.

Just make sure you go heavy on all exercies, with decent form. Weight on the bar should also increase.

If you are bulking then your diet needs to be spot on otherwise you will not grow.

[Mr Men]

Cheers for the advice I will take it on board and change my workouts

[Roach-Rampino]

Amongst many other I enjoy "pull-over and press" for triceps. A good stretch on the muscle combined with the press gets them working:

http://www.youtube.com/watch?v=gbH2ev4uhQ0

[ant3b]

So a skull crusher with a press

[Roach-Rampino]

So a skull crusher with a press

Yep. At the right weight/reps it can be a killer.

[ant3b]

If he tucks his elbows in more would be harder and more effective isolating his tricep. If anyone fancies doing this

[Zippeyrude]

skull crushers are an elbow ligament killer.. oh and a cracked skull crusher if you fail

[Likkle]

http://www.youtube.com/watch?v=cXICnzp1mD8

If you do that with dropsets, you should get more definition. The only daft thing in that workout if the bent over rows just do them standing up!