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Anonymous
Sup /fit/, realized my triceps are weak today.
I was at the gym and my buddy was doing a two handed overhead tricep extension with only like 30 pounds on it, and I was like "Damn this is heavy" and everyone was like "NO IT ISN'T" and tried it with ease. So i tried it and when i put the bar behind my head i couldn't even begin to lift it.

So I ask you fit, what should i do to get my triceps stronger in the shortest amount of time?

tldr; Need strong triceps as fast as possible, what evercises, reps and sets should i do?

Also does running help alot afterwards?
>> Anonymous
>>138838

add dips on to that
>> Anonymous
Probably calf raises.
>> Anonymous
anything where you need to lock out the elbows against a load will work them out.
>> Anonymous
Closegrip bench
Dips
Military press
lying triceps extensions
>> Anonymous
>>138847
choose 2, do 3 sets of 8 with those 2 exercises.

Do the other 2 exercises 48 hours (or more) later.

make sure there's that 2 day gap between.
>> Anonymous
>>138836
Well that's odd. I'm the opposite, I can't do shit with my biceps, but the triceps are like feckin' pythons. Must just be luck of the draw (or lack thereof).
>> Anonymous
so does cardio help when building strength not muscle, and i could do with loosing some fat.
>> Anonymous
SKULL CRUSHERS
>> Anonymous
>>138985

you need a certain amount of cardiovascular fitness to be strong (or, rather, to be able to train hard enough to get strong), but they are not really that related.

what other exercises do you do? I bet you need to do more 'compound' exercises like squats and presses...
>> Anonymous
i bench, curl, also DB bench, some tricep over head extentions, leg work, iso lateral machines, and the machine where you bassically push up with 2 weights on both sides. Pulls ups, ab work, dips rarely and incline shoulder presses with low wieght
>> Anonymous
Benchpress, dips, and tricep extensions. 5x5 on the dips and tricep extensions, maybe more three or four sets of greater reps for the benchpress, unless you can get a spotter. You can add flys to that, since most people work out their chest and triceps on the same day. You can try close grip benches (targets the triceps more), but it doesn't sound like you're very proficient with weight lifting (not meant as an insult).

If you're going for strength, higher weight at lower reps and higher sets is better. If you're just going for size, then slightly higher reps and lower sets with slightly lower weight is better. Twice a week, 2 days at least between working them. Running after weight lifting is okay for weight loss, but not the best for gaining muscle. Good luck.
>> Anonymous
Im not getting insulted, but i am not exactly sure what you mean by proficient with my weight lifting, and how can i fix that.

also thanks for the advice.
>> svenska
3 and 4 board presses, dips, and floor press

do not run.
>> Anonymous
>>139011

I just mean that it doesn't sound like you've been into weightlifting for very long (if you are, my apologies). Close grip benchpresses are a little more difficult than regular benchpresses, but if you get someone to show you proper form and spot you for a few tries, it shouldn't be difficult at all.

I just see a lot of people in the gym screwing up even the simplest things like hammer curls (lulz fullbody curls), and you can actually hurt yourself with benchpresses. But then again, those people wouldn't be caught dead admitting they're wrong or asking for help, so.

Try http://www.exrx.net/Lists/Directory.html for help, and there's a lot of videos on YouTube showing good form and explaining exercises. If all else fails, just ask someone at the gym you go to, or use teh googles.
>> °-° !!3RK87RSf9AQ
Tricep extensions (done behind the head, with a tricep blaster bar), tricep pulldowns (keeping your elbows locked into your sides), close grip bench press, tricep kickback, bench dip (can be done with a machine) and lastly, my favourite, skull crushers (otherwise known as french curls).

Choose a bunch to do one day, 3 sets of 8-12 and do the rest some other day.
>> Anonymous
No.139048
ive only been lifting for a week so no harm done, but yeah my philosphy is better to do it correct with less weight than to slap on the weight and jiggle you whole body around.
>> Anonymous
Run five miles everyday in the morning, swinging your arms furiously.
>> anonymous
i do behind the head tricep extensions with a dumbbell. Is this normal or okay, and does how you dumbell effect how your tri's get worked out. Also OP don't feel bad if you start out with weak triceps. When i started working out last year the max weight i could use was 80 pounds 1 time. Now i can do 100 pounds 10 times :) And my max on close grip bench was 145, and i now rep that 15 times as part of my tricep workout. So if you stay with working out and use proper form you can make enormous strength gains. :) Also i used to be a fatty and not have any muscle, and workin out completely reversed that for me.
>> anonymous
meant to say does how you hold the dumbell affect the way that the extensions work your triceps?