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Who works on their triceps here?

H

HamSupLo

Diamond Member
I just got back from the gym. I did sets of tens on the french curl with 40lbs on each side. How much can you guys do?
 
French curl? wtf is that?

Anyone who works out should always end their upper body workouts with the tri's. They are like 3/5 of your arm, and a lot of the power that comes from pushing is through the use of the tri's.

Anyway, I do skull crushers to work them. 3 sets, 10 reps of 35lb's on each site, so 85lb's total and a superset after each normal set to burn out the tri's. Oh and always do them at the end, or kiss your bench exercises goodbye.
 
French curl is the common term for skull crushers. I'm hitting a plateau...can't do more than 45's on each side.
 
My elbows hurt to much when i do it so i haven't done it for years, i like the narrow grip bench press for triceps. Normal load is 250lbs...

Patrick
 


<< I work out my quadceps >>



You mean your quadriceps? The biggest muscle on your body... Yeah, you should work that one, those people who only do the upper body workouts look funny, like an orange on a couple of toothpicks...

Patrick
 


<<
You mean your quadriceps? The biggest muscle on your body... Yeah, you should work that one, those people who only do the upper body workouts look funny, like an orange on a couple of toothpicks...
>>



we call them &quot;chicken legs&quot; 😉

I use a 10 lb. weight for triceps. And for quads I do a squat with about 25 lbs.
 
You didn't mention what bar you are using. I'm assuming that you are using a normal ez-curl bar for french pressing. Other gyms use a modified straight bar. Not sure of the weight of those compared to an olympic bar which is 45lbs.

With an ez-curl bar I usually rep out 8-12 maxing at around a wheel and a half for 3-4 reps. That's a 45 and a 25lb plate each side. I'm more into my shaping phase right now. I used to do a bit more when I powerlifted but my joints and soft tissue (tendons/ligaments) took a beating. Not fun.

Because of soft tissue stress I prefer close-grip benches with an oly bar. It's more of a compound exercise which is what I like with my limited time in the gym. (I'm married with a kid now - no time to dawdle - compound exercises for me now) Also, behind the neck pull ups with a single dumbell and pressdowns.
 
god i can do 15 lbs, 30 if i push it. i can do 50 with biceps, so don't think my triceps are THAT weak. i have no upper body strength to speak of.
 
I have been working out for a while, can do 50 lbs on my left arm, 45 lbs on my right (my right arm is still weak from surgery).

 
biceps are one of least important muscles to have &quot;strength&quot;.

Your priority should be to work your shoulders... they are used the most often and usually are used the hardest when lifting or carrying things ( which is what you do the most)
 
When I went to the gym I used to forget about triceps, then I suddenly started working them out. Within a week or two I noticed I actually had a bump there, where it used to be flat (tricep).. I actually *had* a tricep! yay. After an hour and a half workout (mostly upperbody, some leg exercise too), I was able to do dips, whereas my friend was not. 😀
 
If you want big triceps, base your triceps training around heavy weighted dips. When you can do a dozen reps with a 100lb dumbell hanging below your waist - you'll have em! Also, &quot;skull crushers&quot; work very well to work the belly of the triceps muscle. Lye down on a bench and with your arms extended over top of you, lower a barbell to a point just above your eyebrows, then press upwards in a straight line to full extension. Aim for 8-12 reps. Don't forget, like any exercise, soon your body will be accusomed to the stress and muscle growth will grind to a halt. This is when you need to shake things up a bit by introducing new excercises and new repetition schemes. Never let your muscles get stale, thus you need to shock them into renewed growth with a variety of exercises - and of course - rest.

When I first started working out in the mid 80's, I focused mainly on upper body. Thus after a few years of training and with the help of good genetics, I had a huge upper body with massive pecs, delts and arms; however my thighs were underdeveloped and I looked very odd because my overall symmetry was unbalanced. I had naturally large calf muscles, thus I only needed to focus my training on my thighs. (quadraceps and hamstrings). After a few years of specialized training, focusing mainly on heavy barbell squats, I soon had the largest set of thighs in the gym. And even to this day, my thighs are now a strong point in my physique. Unfortunately wearing conventional blue jeans is out of the question. I have about 8 pairs of track pants that offer room enough to fit my legs into. So, just a heads up for you people who train upper body only. Dont forget work your lower body as well.
 
hymm never really tried skull crushers, i usually work my tricep with tricep push down, tricep extensions, tricep pullover , close grip bench, and dips. I still got my horse shoes! hehe anyway hey jooksing what are your stats?
 
Rudee, I know what you are going through brother.

I've always had thick squat legs. I wear out pants and jeans in the inner thigh which rubs against the other. I wear sweats more often that not. It's impossible to find off the rack clothing. I always have to have pants tailored and hemmed. Pisses me off.

Same with my upper body. Tops that fit my shoulders and chest will always have sleeves that are way too long. That's why I tend to wear t-shirts and short sleeves. Even dress shirts are tough to wear since I my neck size is way disproportionate to my arm length. I've had to get custom tailored shirts. Forget about suits. I just wear the dress shirt and tailored pants. Tailored suit jackets or blazers i'm not about to shell out for.
 


<< If you want big triceps, base your triceps training around heavy weighted dips >>



I agree, dips, narrow grip bench presses, these are basic excersises and should be included in every triceps workout, you can vary your dips between barred dipes and benched dips...

Patrick
 


<< I use a 10 lb. weight for triceps. And for quads I do a squat with about 25 lbs. >>



Jfur, i am not sure if those weights are enough for you, most women are afraid of getting bulky, don't worry, unless you are on the juice, you will not...

You need to feel the burn in the third repetition, that is what tells you that you are working your muscles anaerobicly, too light weights will not tone or shape anything, if you do them with enough repetitions you will actually loose tone and shape as it will break down the muscle mass but the anabolic stimuli that is essential for rebuilding the damaged muscle is not there...

For tone and shape, do what the bodybuilders do, go heavy enough, 6-12 reps and if you can do one more, add weight, that is the only way to get toned and not just thin...

Patrick
 
haven't done french curls in a while.
don't always have a partner for french curls.
do overhead tricep extensions though...
120lb dumbell for the last set, 8-10 reps.
 
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