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  1. #1
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    Exercises for outer head of triceps?

    which exercises target the outer head of your triceps? i feel like every tricep exercise i do, im always hitting the inner portion of it
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  2. #2
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    bump
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  3. #3
    Registered User gettinitdun17's Avatar
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    rope pushdowns
    Bench: 250
    Squat: 300
    Deadlift: 415

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  4. #4
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    Try positioning your arms differently when you do your workouts. Your probably lifting in your comfort zone, which isn't bad because that's how your arms work but if you get out of you comfort zone with your position of your arms, it might start working different parts of your arm. That's what happened to me and how I got over it. I could ONLY get the bottom of my tricep and the outter head, exact opposite of your situation.
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  5. #5
    Banned DaDemDatDere's Avatar
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    Originally Posted by pb123456789 View Post
    Try positioning your arms differently when you do your workouts. Your probably lifting in your comfort zone, which isn't bad because that's how your arms work but if you get out of you comfort zone with your position of your arms, it might start working different parts of your arm. That's what happened to me and how I got over it. I could ONLY get the bottom of my tricep and the outter head, exact opposite of your situation.
    how can i position my arms differently on CGBP, dips, etc

    are you talking about widening grip for pushdown exercises/skulls/extensions?

    if so, then should i narrow grip of widen? cuz narrowing seems like it would target the outside of the muscle
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  6. #6
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    Oh hey OP, let me start off by saying nice beanie, and Im gonna have to ask you to stop giving that scary "I'll rape you in your sleep" look

    Um, as for your triceps.........Well, Im just gonna be honest, I dont know what a tricep is, but I would try Bench press
    Last edited by HooKdOnFoNiX; 02-05-2010 at 10:29 PM.
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    Squats or calf raises probably
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  8. #8
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    Originally Posted by HooKdOnFoNiX View Post
    Oh hey OP, let me start off by saying nice beanie, and Im gonna have to ask you to stop giving that scary "I'll rape you in yuor sleep" look

    Um, as for your triceps.........Well, Im just gonna be honest, I dont know what a tricep is, but I would try Bench press
    wow thanks for yor input man. it was very helpful seeing as your clueless as to what a ****ing tricep is lol

    and for the bold part, inb4 StevenNevets (he throat fucked his gf in her sleep) lol
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  9. #9
    Banned DaDemDatDere's Avatar
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    Originally Posted by ChrisV92 View Post
    wtf bench press? ur an idiot, OP its lat pulldown, it makes my triceps super sore and thats all that matters.
    nah lat pulldown doesnt really hit my triceps as hard as bicep curls do
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  10. #10
    meow HooKdOnFoNiX's Avatar
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    Ok, from the context of this thread I have narrowed the tricep down to one of two things, but I can figure it out, which is it:




















    or.....







    ?
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  11. #11
    Banned DaDemDatDere's Avatar
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    Originally Posted by HooKdOnFoNiX View Post
    Ok, from the context of this thread I have narrowed the tricep down to one of two things, but I can figure it out, which is it:




















    or.....







    ?

    i lold so hard.. dunno y


    oh and hai guise i put together a new tricep routine. how does it look?

    bicep curls 3x12
    calf raises 3x12
    ab crunches 3x12
    hanging dumbbell upside down overhead lateral alternating cable wrist curl flys 16 reps of 44
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  12. #12
    meow HooKdOnFoNiX's Avatar
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    Originally Posted by DaDemDatDere View Post
    bicep curls 3x12
    calf raises 3x12
    ab crunches 3x12
    hanging dumbbell upside down overhead lateral alternating cable wrist curl flys 16 reps of 44
    Typically newbie mistake, but since Im a workout vet and Im experienced I would be glad to help you out.

    Thats way too many calf raises for one, your calves get worked indirectly when you do your ab crunches, so dont even worry about that, and you forgot to add bench press, I specifically told your dumb ass to do them, I know alot since Ive been working out for a very long time. So this will be your new routine


    bicep curls 5x50
    calf deraises 1x1
    Run in circles 20x8
    hanging dumbbell upside down overhead lateral alternating cable wrist curl flys 16 reps of 44 (great exercise imo)



    This is gonna kill your outer tricep head
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  13. #13
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    Originally Posted by HooKdOnFoNiX View Post
    Typically newbie mistake, but since Im a workout vet and Im experienced I would be glad to help you out.

    Thats way too many calf raises for one, your calves get worked indirectly when you do your ab crunches, so dont even worry about that, and you forgot to add bench press, I specifically told your dumb ass to do them, I know alot since Ive been working out for a very long time. So this will be your new routine


    bicep curls 5x50
    calf deraises 1x1
    Run in circles 20x8
    hanging dumbbell upside down overhead lateral alternating cable wrist curl flys 16 reps of 44 (great exercise imo)



    This is gonna kill your outer tricep head
    you stupid dumb**** you forgot to add teh benchpresses

    i should do high reps right? so i can be tone so gurlz will liek me
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  14. #14
    meow HooKdOnFoNiX's Avatar
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    Originally Posted by DaDemDatDere View Post
    you stupid dumb**** you forgot to add teh benchpresses

    i should do high reps right? so i can be tone so gurlz will liek me
    Bicep curls and bench press are the same thing.
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    i dont want to build muscle cause then you dont get laid how can i tone them?
    my log
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    after years of hating, i've converted to IIFYM. never thought i'd see the day.

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  16. #16
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    Originally Posted by buckeye185 View Post
    i dont want to build muscle cause then you dont get laid how can i tone them?
    see sig

    you gotta tonez them wit dem high reps n sht cuz gurlz liek dem sixpackzez
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    lying triceps extensions, overhead triceps extensions, triceps pushdowns
    http://forum.bodybuilding.com/showthread.php?t=126535373
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    Originally Posted by voodoochild113 View Post
    Squats or calf raises probably
    no bro. squats release too much test. ****'s dangerous
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    Originally Posted by LiftRightMeow View Post
    no bro. squats release too much test. ****'s dangerous
    isnt that why chris benoit killed his family?
    my log
    http://forum.bodybuilding.com/showthread.php?t=134684921

    after years of hating, i've converted to IIFYM. never thought i'd see the day.

    all-time PR's:
    bench 355 (raw, touch and go)
    squat 500 (raw) USAPL state record for weight/age group
    Deadlift 515 (with straps)
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    Originally Posted by Heroin View Post
    lying triceps extensions, overhead triceps extensions, triceps pushdowns

    all of these would be close grip right? to hit outer triceps?
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    Originally Posted by DaDemDatDere View Post
    all of these would be close grip right? to hit outer triceps?
    info copypasted from
    http://www.simplyshredded.com/top-5-...rect-them.html

    long (upper inside), medial (lower inside) and lateral (outside).

    When your arms are straight by your sides with an overhand or a parallel grip (palms facing each other, also known as a neutral grip), the lateral heads are worked most, as during conventional pushdowns.

    When your arms are straight by your sides with an underhand grip, the medial heads are hit most. Regardless of hand position, the medial heads also assist more on all triceps lifts as the arms reach full extension. To give your medial heads their due, consider adding reverse-grip pushdowns to your routine, and always squeeze out full contractions on triceps exercises.

    When your elbows are moved in front of your body or overhead, the long heads are targeted. Overhead extensions are best for “going long,” so always include some form of overhead tri extension in your routine.
    http://forum.bodybuilding.com/showthread.php?t=126535373
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