Triceps

[Run]

By changing hand placement you can easily target and get gains on your tris.

Yeah.

when you do that "Sitting with you back to the bed, and lift up" you aren't isolating your triceps. You're also using parts of your lats, back and shoulders. That's not a tricep workout, and bodyweight excersises are pointless for developing muscles, only muscular endurance.

Keyword here: Building. Not maintaining.



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[danny stash]

grab a medicine ball position both hands over it in and do push ups. Also do close grip bench presses.

[Hitman932]

Also do close grip bench presses.

i do these religiously.... as part of my chest workout... i use the smith machine and place myself so when i bring the bar down it touches my chin..

great for building your upper chest and also gives you a good secondary workout for your triceps.... i then do an all out arms day later in the week..

ill also do skullcrushers (with a preacher bar), sets of ten and after i knock out 10 i slide my hands together and knock out 15-20 close grip bench style reps...

i think cable pulldowns are the best way to isolate your triceps though.. get enough weight so that you can only do 6-8 reps... do them slow and dont bring your arms back up past 90 degrees.

tricep extensions with a 75 pound dumbbell are another excercise i like to do.

[danny stash]

i do these religiously.... as part of my chest workout... i use the smith machine and place myself so when i bring the bar down it touches my chin..

great for building your upper chest and also gives you a good secondary workout for your triceps.... i then do an all out arms day later in the week..

ill also do skullcrushers (with a preacher bar), sets of ten and after i knock out 10 i slide my hands together and knock out 15-20 close grip bench style reps...

i think cable pulldowns are the best way to isolate your triceps though.. get enough weight so that you can only do 6-8 reps... do them slow and dont bring your arms back up past 90 degrees.

tricep extensions with a 75 pound dumbbell are another excercise i like to do.

well hitman, it looks like your problem may lie in your genetic makeup or nutrition. One last question, are you getting enough rest? Alot of times you need to decide what you want big muscles or quick hands? Alot of times the high cardio in boxing eats away at the proteins needed for muscle repair and growth.

[Hitman932]

well hitman, it looks like your problem may lie in your genetic makeup or nutrition. One last question, are you getting enough rest? Alot of times you need to decide what you want big muscles or quick hands? Alot of times the high cardio in boxing eats away at the proteins needed for muscle repair and growth.

oh i didnt mean to imply that im having a hard time gaining muscle, i meant to say that i had good results with these excercises, i was just quoted you on the close bench presses to emphasize that i think theyre very worthwhile.

i only lift weights hard twice a week now that im boxing... and only on the days im not training... i do chest, shoulders, back one day and then arms and abs on the other.. i generally get 3 days in between the weight lifting, but i box those days...

ive actually made significant gains in my tricep strength, and im sure i could have added a lot of mass to them too if that was my focus... but im focused on lean muscle and muscle endurance for the most part.

if anyone does 4-5 sets of all the excercises i laid out and ate a bunch of protein and carbs id be very suprised if they didnt see results very quickly regardless of their genetic makeup

[danny stash]

oh i didnt mean to imply that im having a hard time gaining muscle, i meant to say that i had good results with these excercises, i was just quoted you on the close bench presses to emphasize that i think theyre very worthwhile.

i only lift weights hard twice a week now that im boxing... and only on the days im not training... i do chest, shoulders, back one day and then arms and abs on the other.. i generally get 3 days in between the weight lifting, but i box those days...

ive actually made significant gains in my tricep strength, and im sure i could have added a lot of mass to them too if that was my focus... but im focused on lean muscle and muscle endurance for the most part.

if anyone does 4-5 sets of all the excercises i laid out and ate a bunch of protein and carbs id be very suprised if they didnt see results very quickly regardless of their genetic makeup

i was under the impression you were having issues building them up in the original thread question. Your boxing and weight lifting regimen is very similar to mine. I am happy with my results as well. You may want to incorporate some leg presses and squats as well.

[BrooklynBomber]

Close grip bench press is the best for building triceps,
also the dumbbell exercise where you hold a dumbbell behind your head andlifting it up, while seating on the chair.
Dont know the name of the exercise but it is very good to build triceps.