Need MASS work for BIGGER TRIS

Need MASS work for BIGGER TRIS

I have decent tri's which I attribute in large part to my powerlifting training. Heavy benching, heavy close grips, heavy dips. But I always struggle to get a real good pump in my tri's, whether I'm training as a BB'er or a PL'er. The one exercise that really crushes my tri's and allows me to go heavy as well is reverse grip bench. I do like to pre-exhaust my tri's with a couple sets of high reps with something like cable pushdowns first so that I don't have to quite as heavy on the reverse grip bench.

 

Need MASS work for BIGGER TRIS

Remember bro that u use your tricpes in all pressing movments. Now that can be alot of stress with 2 extra tri specific workouts. But as with most things BodyBuilding releted it defers from person to person. But recovery can be left to a different Thread. As with most bodyparts start with a big movment (Squats-Legs, Bench-Chest). So either the close-grip bench, dip or overheard raise(DB or BB). The Tricep is made up of 3 different muscles, So, just like if u have a week upper chest u would do incline bench, do ur laggin area's 1st. I personally do:
Seated EZ Extensions 4x10
Skullcrushers 3x10
Reverse-grip cable pushdown 3x12

 

Need MASS work for BIGGER TRIS

I have tried virtually everything because i had the same problem and eventually the routine that made my arms grow like crazy is this:

Scull-crushers: 6x10 reps
Two arm dumbbell extensions behind the head: 6x10 reps

Barbell Curls: 6x10 reps
Alternate Dummbell Curls: 6x10 reps

90"-120" are more than enough to rest between sets (but not less than that)

Use very good form and take advantage of the negative part of the motion (3sec) and 1-2 sec for the eccentric part of the movement.

The split I use is this:

Monday: Chest+Front and side delts
Tuesday: Back, Traps, Rear Delts
Wednesday: RestThursday: Legs+Hamstrings
Friday: Arms
Weekend: Rest

 

Need MASS work for BIGGER TRIS

Stick to big movements like weighted dips, skulls (decline, flat, and even incline), close grip ben, 1-arm oh ext, etc.