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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02-05-2010, 09:13 PM #1
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02-05-2010, 09:42 PM #2
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02-05-2010, 09:42 PM #3
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02-05-2010, 09:46 PM #4
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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02-05-2010, 10:17 PM #5
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02-05-2010, 10:24 PM #6
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 pressLast edited by HooKdOnFoNiX; 02-05-2010 at 10:29 PM.
**Below The Heavens**
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02-05-2010, 10:26 PM #7
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02-05-2010, 10:26 PM #8
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02-05-2010, 10:27 PM #9
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02-05-2010, 10:33 PM #10
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02-05-2010, 10:37 PM #11
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02-05-2010, 10:45 PM #12
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**Below The Heavens**
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02-05-2010, 10:53 PM #13
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02-05-2010, 10:58 PM #14
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02-05-2010, 11:13 PM #15
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02-05-2010, 11:20 PM #16
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02-05-2010, 11:49 PM #17
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02-06-2010, 12:48 AM #18
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02-06-2010, 01:35 AM #19
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02-06-2010, 09:08 AM #20
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02-06-2010, 10:50 AM #21
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02-06-2010, 10:55 AM #22
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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