That's not a typo in the title- one of my triceps is much weaker than the other. As a result of tearing my RC in my left shoulder the right arm has spent the last year doing more and more compensation, and as a result I'm finding that even as the RC improves with physio and rehab I'm having to play serious catch-up to even out the strength discrepancy.

I think the whole left side is weaker and as such I need to work on the shoulder and pec too (so will be doing plenty of one-armed DB pressing, for instance), but does anyone have any hot tips on how to specifically work that one tricep? Other than one-armed pressing I'm finding it hard to think of unilateral exercises that will still allow me to use an appreciable amount of weight.

One arm tricep extension on the cable?

close grip benches,overhead extensions,scullcrushers. To be honest whatever you can handle some weight on that doesn't hurt your elbows will work. Your triceps will probably grow more from chest and delt work any way. Direct arm work is more the icing on the cake

Any overhead movement really. Dumbells, cables etc I'd probably suggest you train the weaker triceps and not the strong one for a while. Use dumbells when pressing and not barbells wherever you can. Basically anything that requires both hands together try and modify it so each hand is independant. Might take about 6 months but you should get it back

As you say you need to do unilateral work.

Pingu wrote:One arm tricep extension on the cable?

This will work.

Flat DB Tri Ext - one session with normal ("hammer") grip, next session with rotating grip (hammer grip at bottom and pronated at top).
Decline DB Tri Ext - same as above.

So that's 5 exercises right there. That'll keep you going.

As you say, 1-arm standing DB shoulder presses are also good.

Close grip bench, skull crushers & not forgetting dips.

Resurrected wrote:Close grip bench, skull crushers & not forgetting dips.

All very good triceps builders for sure. But not ideal for Spit imo as his stronger triceps side will likely take more of the weight. That doesn't mean the other won't get worked, but unilateral exercises should result in a better result.

health4ni wrote:

Resurrected wrote:Close grip bench, skull crushers & not forgetting dips.

All very good triceps builders for sure. But not ideal for Spit imo as his stronger triceps side will likely take more of the weight. That doesn't mean the other won't get worked, but unilateral exercises should result in a better result.

My bad! I was lazy and never read his actual post , just the title......

health4ni wrote:

Resurrected wrote:Close grip bench, skull crushers & not forgetting dips.

All very good triceps builders for sure. But not ideal for Spit imo as his stronger triceps side will likely take more of the weight. That doesn't mean the other won't get worked, but unilateral exercises should result in a better result.

Spot on. Any standard compound lift with a decent amount of weight involved will result in my right side compensating for the left; after a year of it that's just the way my body knows how to do things. I'm sure everyone does it to a degree but with me it's very pronounced.

Thanks for the tips though folks, Scott I'll give those extensions a go today as they'd also be quite a good way to quantify the 'deficit' between my right and left sides.

Try these:

http://transform.musculardevelopment.co ... iew/66/62/

^^ yes, forgot them. Poliquin likes them. Just make sure your shoulder is ok for it as it requires quite a bit of stabilisation.

simon m wrote:Try these:

http://transform.musculardevelopment.co ... iew/66/62/

That vid loaded about 3% in 15 minutes Si, and the guy loitering on the screen in the meantime was creeping me out, I had to call the whole thing off. Do you know of another vid/pics by any chance?



I hit the gym and went with some benching and military pressing to start with (did some activiation work on my left side and focused on using it to the max throughout) and then finished with some one-armed DB floor presses; I like these because they totally take the tension out of your tricep when your arm is on the floor, so you really have to power into the concentric. Arm feels pretty worked now!

This is the same exercise - Much easier on the eye:

http://uk.youtube.com/watch?v=8Ozv76jUego

health4ni wrote:Flat DB Tri Ext - one session with normal ("hammer") grip, next session with rotating grip (hammer grip at bottom and pronated at top).
Decline DB Tri Ext - same as above.

Really rate these - declines especially. My triceps are missing them with my elbow being buggered.

Decline CGBP
CGBP with bands/chains
Decline hammer / supline / prone db extentions