How to build up tricep, i got the shape but not big any sifus teach?

What I have figured out is that you really have to forgo your ego and drop the weights so that you can have the mind-muscle connection. Only then you hit them hard.

Exercise wise, you can try incorporating (if you are not already doing it) skullcrushers, close grip benchpresses, tricep rope pulldowns, tricep dips, etc etc.

Bodybuilding.com has a full set of exercises you can have a look at.

dont get the bold one, my tricep workout is this diping 10 times > tricep push down 200lbs 5 times > tricep push up (using dumbell hold at hand in backwards position pushing it up, i have no idea what its called) 15kgs 15times = 1 set 3set 90s rest in between sets, 30 sec rest in between workouts, is it okay?

Obviously your triceps training are wrong if you say that you have small triceps. Logic no?

I do not really get what you mean as well (bolded)...

Uhm, what I meant was just remember that you are bodybuilding. Bodybuilders are primarily concerned about gaining muscle mass, and aesthetics, and NOT about moving the heaviest weights possible.

Following this logic, for example, for skullcrushers, it would be more beneficial for a bodybuilder to use lesser weights so that he can maintain proper form in order to stimulate the muscles he intends (the triceps in this case). This is compared to using less strict form just so that he can complete the rep.

So do not let your ego get in the way, there is no shame in using lighter weights so that you can stimulate your triceps.

Do not think I'm experienced enough to be commenting on your workout routine though, hope someone else can help.

If you want mass, then you need to train for 8-12 reps range. I don't say that 200lbs triceps pushdown isn't building muscle mass for you but what's the purpose of going 5 reps on triceps push down? It's not compound like squat or deadlifts.

Go lower weight with the pushdown and up the reps. 3x8-12 should be good. Then, do some skullcrusher / french press albeit some people will find this hard on the shoulder. Triceps kickback is a good exercises. If you want and able to go heavy, do weighted dips (normal dips, not chest dips) and make sure it reps range are high.

Okay thanks for all the replies, i will use the advice that u all give me

check your form. make sure don't cheat example using momentum. squeeze muscle when u do triceps push down. slow n steady

form.. timing.. weight..

i din use momentum, i use strength to push, squeeze all energy, waste all energy until it sore

Let's see the ratio here. You can do triceps pushdown for 200lbsx5 and triceps dumbbell extension for 35lbsx15. You can see the huge weight margin here yet you train the same muscle. Shoulder might come in play when doing TDE. If you are doing triceps pushdown using bad form where you engage your triceps, shoulder, chest (and ultimately turning it into a press movement) or very short ROM, you won't be isolating your triceps hence the 200lbsx5 pushdown compared to 35lbsx15 TCE.

So, by that logic, I suspect you've done your triceps pushdown with incorrect form and didn't isolate your triceps during that exercise.

hmm, okay, so got any workouts that can focus on the triceps only? tricep pushdown, i m not sure where i put the weight on, i just felt my tricep aching when i did it

http://www.exrx.net/WeightExercises/Triceps/DBKickback.html

http://www.exrx.net/WeightExercises/Triceps/BWBenchDip.html

best tricep mass gaining routine for me are
close grip bench press and weighted dips

This post has been edited by IjatKuchai: Jul 24 2013, 02:14 PM

shoulder width bench press FTW, if u wanna see ur triceps extends further than ur rear delt try it...

really??