Outer head of the tricept...

[eastarr69]

My inside head is growing li,ke mad..the outer is fine, hard as a rock, but i need more mass to it..i train in the heavy lower rep range mostly, but i know the tris dont need a ton of work to shape them, but, i need a good mass exercise for the outside...one that wont stress the soulders to badly, i have a bad wing..

i currently do skull crushers, close grip bench and tricep pushdowns on my tri routine..any suggestions/

E

 

[hornedfrogs07]

Sounds like you do enough. It could just be a genetic deal, where you are predisposed to develop like that. Also try supinated (underhand) grip pressdowns, that seems to really work that area.

 

[eastarr69]

Sounds like you do enough. It could just be a genetic deal, where you are predisposed to develop like that. Also try supinated (underhand) grip pressdowns, that seems to really work that area.

ill try that, i mean i have decent arms, and they are strong..etc..just the outer is not real thick..i have bad elbows also, so it is hard to complete a movement correctly without hurting myself, and when i wrap, i feel like i am cutting off the circulation...

thanks bro...

E

 

[hornedfrogs07]

ill try that, i mean i have decent arms, and they are strong..etc..just the outer is not real thick..i have bad elbows also, so it is hard to complete a movement correctly without hurting myself, and when i wrap, i feel like i am cutting off the circulation...

thanks bro...

E

Instead of wraps, get some elbow sleeves. Nike, McDavid, etc. all make compression sleeves for the elbows, and I think that'd do you better than trying to wrap.

 

[eastarr69]

cool bro..thanks, i am going to pick somer up tonight from Dicks sporting goods on the ay home...

E

 

[Littlewilly]

lying cross face dumbell ext. were a Steve Reeves fav. Also rope pressdowns seem to hit the outer head pretty hard.

 

[A-rod]

Genetics

 

['tensity]

ill try that, i mean i have decent arms, and they are strong..etc..just the outer is not real thick..i have bad elbows also, so it is hard to complete a movement correctly without hurting myself, and when i wrap, i feel like i am cutting off the circulation...

thanks bro...

E

I with you on the elbow pain, my right feels like it will explode sometimes. I love skulls but can't always do 'em heavy, so I swicth with incline cable skulls, setting the bench at maybe one or two notches above parallel. The tenstion is a little more constant and fluid. If I do those, it's as a second or third exercise after close grips too; free skulls I start with. Also, I've been getting back into close grip decline presses, especially on the Smith, great squeeze.

 

[eastarr69]

thanks bro..never thought of close grip decline...and i got some elbow sleeves and they work great....

E

 

[gator_mclusky]

weighted bench dips torch the outer head.

Gator

 

['tensity]

I might have to try those sleeves eventually, sounds like a good idea. Those bench dips are good but then my shoulders can't always take it. Fallin' apart, good thing I lift so I can stay healthy, lol.

 

[0nyx]

site injections!!!!! lol just joking... i dunno