The triceps muscle has three heads (that's what triceps means) and a common insertion on the olecranon process of the ulna. So are you supposed to different exercises to train the medial, lateral, and long heads of your tris, just like you do with anterior, medial, and rear delts?
Thanks
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Thread: Triceps, anatomy related
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01-08-2009, 10:02 AM #1
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Triceps, anatomy related
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01-08-2009, 10:05 AM #2
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01-08-2009, 10:07 AM #3
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01-08-2009, 10:08 AM #4
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01-08-2009, 10:08 AM #5
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01-08-2009, 10:10 AM #6
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01-08-2009, 10:21 AM #7
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01-08-2009, 10:27 AM #8
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01-08-2009, 10:37 AM #9
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01-08-2009, 10:38 AM #10
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01-08-2009, 10:41 AM #11
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Due to the fact that each head has a common insertion point and all serve to extend the forearm at the elbow joint you cannot isolate per se each head. However that's not to say you can position the arm in favor of a specific head. Bottomline, if you're extending the elbow you're working the whole muscle.
Bachelor and Master of Exercise Science at Miami University
Doctorate of Physical Therapy Student at Jefferson College of Health Professions
Stayin' Shredded is what I do
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01-08-2009, 12:10 PM #12
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01-08-2009, 12:14 PM #13
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I think it's a valid question. Your typically don't learn in class that simply facing your palm in different directions or tucking or flaring your elbows will focus more on different heads, as HighRevinSi said. I will use 6 or 7 different exercizes during a workout and try to beat the hell out of my tri's (don't try this at home).
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01-08-2009, 12:54 PM #14
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01-08-2009, 01:00 PM #15
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01-08-2009, 01:06 PM #16
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Yeah, the anatomy class is great, I learned a lot, but not enough I guess haha. We had dry (plastinated) cadavers in lab, I guess cause it's more economical. No formaldehyde smell either. It turns muscles to a kind of beef jerky consistency so if you don't know what you're looking at it all kind of blends together.
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01-08-2009, 01:28 PM #17
PM me I feel like I have a solid understanding on it. I used three whiteboards in a lecture hall and drew the whole thing out... on all of them, lol.
Regarding OP's question...
Extensions (like overhead DB extensions or overhead rope extensions will hit the long head really well).
Reverse grip pull downs (NOT push downs) should hit your lateral head well.
Not sure on medial head, but someone I'm sure will post a list of exercises that shows a comparison between the many exercises and what head of the triceps are the main focus.
On a side note... I wish my university had real cadavers. We get to dissect cats and sheep brains/eyes instead. Still interesting though, feline anatomy is quite similar to human, albeit different sizes of muscles (not just comparatively, but analogously as well) and a few that cats have that humans don't.
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01-08-2009, 01:52 PM #18
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