I'm curious on some specific exercises to isolate the lateral head of the tricep muscle. That's the one most visible from a side perspective. I feel having this one(at least on my body) more developed than the other heads would be incredibly beneficial to shape both relaxed and especially flexed.
I understood while I was boxing, that this particular head is a bit more responsible when the arm is extending while the hand is rotating one way or another, fact or fiction?
Results 1 to 30 of 32
02-01-2007, 03:15 PM #1
Isolation of the lateral tricep head
02-01-2007, 03:24 PM #2
- Join Date: Jan 2006
- Location: Groton, Connecticut, United States
- Posts: 15,750
- Rep Power: 7277
anything close grip
close grip bench
rope or V bar pushdowns
dumbell kickbacksAl Bundy is my hero crew .
02-01-2007, 03:41 PM #3
02-01-2007, 04:00 PM #4
- Join Date: Jan 2006
- Location: Groton, Connecticut, United States
- Posts: 15,750
- Rep Power: 7277
anything close grip works the inner part , anything wide grip works the outer part
there is an exception how ever tho to anything over head with triceps
that would target more of the long and medial head which is the back of the arm
but if you rlookin to target that part of the tricep on the very outer part of the tricesp
those exersices i named are the ticketAl Bundy is my hero crew .
02-01-2007, 04:03 PM #5
- Join Date: Sep 2004
- Location: California, United States
- Age: 42
- Posts: 2,492
- Rep Power: 438
you can also try reverse grip tricep pulldowns instead of pushdowns but dont use much weight I usually do a regular set of pushdowns then lower the weight 50% reverse the grip (palms up) you will notice a difference. Also close grip bench, dips straight up and down, etc."You can't take some pill and hope your fat will jump off of you like you have the plague. You must work out and eat clean to have a lean, green, fighting machine." Sunshineslynn
'If you always do what you always did, then you will always get what you always do'
I dip, you dip, we all dip....dip to the east, dip to the west ......dip to get that tricep.
02-01-2007, 04:45 PM #6
"...that's the great virtue of the free market, of the private market. It enables people...who hate one another...who don't speak the same language...who would fight one another if they had the chance, to cooperate economically. We were able to deal with China when China was a communist state. Even though we thought that that was a terrible arrangement, we could still cooperate. And that's what markets enable people to do. They bring freedom with them."
- Join Date: May 2006
- Location: Texas: swimming in a way that you can't detect...
- Age: 29
- Posts: 51,857
- Rep Power: 19293
- Milton Friedman
02-01-2007, 08:14 PM #7
02-01-2007, 09:25 PM #8
Why don't you just work on building up your triceps as a set. Don't worry about one head - just get the whole thing hyoooooge.
02-01-2007, 10:06 PM #9
I've noticed in my workouts that the outer part of my tricep gets more of a pump and feels more fatigued when I do tricep exercises with a reverse grip. The exercises I do it with are high incline skullcrushers (french press?), cable pushdowns, and overhead dumbell extensions. However, I can't say with confidence that my triceps would look any different if I never trained this way - what do I have to compare it to?
Last edited by oldmanmarley; 02-01-2007 at 10:12 PM.
02-02-2007, 06:43 AM #10
02-02-2007, 06:44 AM #11
try FIXED BAR EXTENSIONS
or Adam's Extensions
Exercise 3: Old School extensions with a dumbbell- 3 sets
In all humbleness, these have to be the most DOMS (Delayed Onset Muscle Soreness) tricep exercise I know of. After a few brutal sets of these, it hurts to just straighten my arms out for several days!
This is another exercise that will leave your arms throbbing in pain with a few forced reps.
They place immense stabilization strain and stretch on the tricep simultaneously!
But as a result they add a peak on your triceps that only this exercise can yield!
We’re going to go a little higher in the rep range here. I want you to work between 10 and 12 reps. Really concentrate on the stretch at the bottom and the contraction at the top. You’ll love this pump!
02-02-2007, 07:01 AM #12
02-02-2007, 07:50 AM #13
Oldmanmarley is on the right path. Just his order of exercises is a bit off. Start wit push downs with a bar (close grip if you want to adjust hand positions, but not neccesary), follow that with BB skull crushers on a flat bench, followed by DB seated overhead extensions. I am trying to build the same area of my triceps at the moment. 3-4 sets, 12 reps, keep the weight moving, no pausing at all!
All the best!Nathane L. Jackson cscs & kbts
NATHANE JACKSON FITNESS
02-02-2007, 01:26 PM #14
02-02-2007, 01:29 PM #15
02-02-2007, 01:35 PM #16
Lateral refers to the 'outside'. Medial refers to the 'inside' or close to the midline.
The medial head is the smallest one, and is on the inside of the arm..
The long head is the one on the middle that extends up close to the lat.
To target the long head, it is best done when your shoulder is flexed, rather than extended (Elbows raised) This is because the long head is connected to the scapula as well as the humerus.
Good exercises for that are overhead extensions, french press, and close grip.
As for the lateral head, the one most visible from the side, basic cable push downs are good. Actually, just about any good tricep exercise is good for the lateral head.
The long head is the one that is harder to hit, because it is biarticulate.
02-02-2007, 03:39 PM #17
*semantics stickler* The proper wording would be 'emphasize' or 'target'. Isolation is only possible with a muscle group, and even then it means the isolated movement, not contraction, since other muscle groups will ALWAYS contract to keep you stable.
05-11-2011, 02:01 PM #18
Triceps Anatomy & Biomechanics
The long head of the triceps originates in the glenoid cavity of the shoulder joint. The long head is on the inside of the arm, pressing up against the latissimus dorsi.
The lateral head is on the outside of the arm. It originates from the outer surface of the humerus near the shoulder.
Some people confusingly call the medial head the “inner head,” because it lies deeper than the other two heads. It's more accurate to call the long head the "inner head," because it's more prominent on the inner side of the arm. "Medial" is an anatomical word meaning: “related to, situated in, or extending to the middle.” This refers to the fact that the medial head is sandwiched between the lateral and long heads. The medial head is most prominent toward the elbow, but it actually originates toward the shoulder, on the rear of the arm, under the lateral and long heads.
All three heads of the triceps join to a single tendon that inserts into the elbow at the olecranon process of the ulna bone.
All three heads of the triceps cross the elbow joint, but only the long head crosses the shoulder joint. This is why overhead triceps extensions place more stretch on the long head, and are therefore more taxing on the long head. See below.
The impact of shoulder flexion/extension:
As a few other people have stated, triceps movements with the shoulders flexed (elbows above head) tend to target the long head. Triceps movements with the shoulders extended (elbows behind body) will in general target the lateral head. If you are finding this not to be the case with a certain exercise, it is likely that other factors are coming into play, such as those below.
In complex pressing movements like a benchpress, you typically emphasize the triceps by keeping the elbows close to the body. With the elbows in, this can be done either with an overhand grip (hands 6 inches to shoulder-width apart), or a wide underhand grip. In general, if you turn your elbows out, the emphasis will shift to your pecs. However, with pushups or dumbbell pressing movements at or below shoulder height, you can emphasize all three heads of the triceps by varying your shoulder rotation. For instance, if you do pushups with your elbows way out, i.e. with your fingers pointing toward each other, this will emphasize the medial head of the triceps by placing a little stretch on it. (Be careful as you experiment, as this movement can strain your shoulders.) Fingers forward is more neutral, and fingers pointed out will put more emphasis on the lateral head. As I think someone else mentioned, on triceps isolation exercises, you can also vary the width of your grip to emphasize either the long head or the lateral head.
Underhand (i.e. palms up, i.e. supinated) grips tend to emphasize the lateral head, while overhand (i.e. palms down, i.e. pronated) grips tend to emphasize the long head.
As I said in the anatomical section, all three heads of the triceps meet at a single tendon at the elbow. Therefore, while different movements are more taxing on different heads, experts disagree on how much of a difference it makes in the end. The size of your different triceps heads may have more to do with genetics than exercise form, but all you can do is experiment. I'm not a hardcore, experienced bodybuilder, so I haven't developed a strong opinion of my own yet. However, since some experts that I respect believe you can effectively target the different heads of the triceps, to me it makes sense to experiment and find out for myself.
If you want more information, I recommend checking out Eric Cressey's website, particularly his articles on "Bogus Biomechanics and Asinine Anatomy." He's an extremely educated guy, a high ranking powerlifter, and he coaches pro athletes. I also like the "perfect pushup technique" video on the website "bodyweightcoach." It demonstrates variations in shoulder rotation. Last but not least, Dr. Nick Evans has written a pretty respectable book on this subject, titled Bodybuilding Anatomy. It's available pretty much everywhere.
01-05-2012, 01:21 PM #19
- Join Date: Oct 2011
- Location: Marcellus, New York, United States
- Age: 24
- Posts: 54
- Rep Power: 0
dude it seems like you dont have a ton of mass yet. not that im saying i do either, but why would you not want to focus on your overall physique and your overall tricep development, rather than focus on just one part of it? Chances are as your body develops more your body will more naturally develop the outside of your tricep. Ive had a lot of progress from weighted dips skullcrushers, pushdowns, etc. CGBP also hits my tris nicely i think unless you have some special circumstances, it would be better to just get really good at these bread and butter exercises first? I mean if they add a lot of mass great if not then you at least you got crazy strong.
01-05-2012, 02:59 PM #20
I do overhead extensions (cable or db) for the long head
skullcrushers with a straight bar to focus on the medial head
and V-bar style pushdowns (Gironda Power Pushdowns) for the lateral head - http://www.davedraper.com/pmwiki/pmw...PowerPushdowns.
They work well.
01-05-2012, 03:57 PM #21
I doubt you can isolate any head of the tricep. You can emphasize the long head or the 2 shorter heads (medial lateral) depending on the shoulder angle.
In spite of claims about it, haven't seen evidence that you can emphasize medial over the lateral or vice versa though. Prove me wrong
For example Trogdor, please show these claims regarding supination/pronation changing which is working harder. Where do they originate?
01-05-2012, 04:16 PM #22
I'm sure the OP with the trollish user name is still very interested in this topic 5 years later.
01-05-2012, 04:34 PM #23The powerlifter visions a certain weight he would like to lift, he uses his body to achieve it and he gets big as a side effect.
The bodybuilder visions a certain physique he would like to aquire, he uses weights to achieve it and he gets stronger as a side effect.
01-05-2012, 05:15 PM #24Bodybuilding is 60% training and 50% diet. Yes that adds up to 110%, because that's what you should be giving it. Change the inside, and the physique will follow.
01-24-2012, 05:30 PM #25
- Join Date: Oct 2007
- Location: Marietta, Georgia, United States
- Age: 30
- Posts: 30
- Rep Power: 0
Triceps Dips (weighted)
Close Grip Benchpress
Skullcrusher (Laying Triceps Extension)
Overhead Triceps Extension (Frenchpress)
Bentover Cable Triceps Extension
Cable Triceps Pushdowns
i dont like the closegrip for the medial head. the long head helps me push more weight on those type exercises. I like the rule of thumb that really anything you are pushing away from your belly button can give you more of the long head like overhead db presses or close grip and the towards the belly button like dips or kickbacks to an extent or the big rope pulldowns-TEXass-
01-24-2012, 05:51 PM #26
I vote for Close Grip Bench Press....
01-24-2012, 06:07 PM #27
01-24-2012, 06:50 PM #28
- Join Date: Mar 2008
- Location: Illinois, United States
- Posts: 7,818
- Rep Power: 21147
There is no hope in this thread...Workout Journal
07-24-2012, 10:45 PM #29
- Join Date: May 2010
- Location: Mississippi, United States
- Age: 30
- Posts: 1,592
- Rep Power: 352
No need for me to make a new thread asking which muscles isolate the lateral head..100% rep back if you post in same thread. (no reds and no grey reps)
Xbox Live: SippiBoy1987
10-16-2013, 01:07 PM #30
- Join Date: Jun 2012
- Location: Fort Myers, Florida, United States
- Posts: 4
- Rep Power: 0
Great discussion. I was doing a little research on the subject for symmetry. My right lateral head is smaller than my left. Not necessarily weaker but noticeably different in size/shape. It's probably heavily impacted by genetics but I was curious how to perhaps put more emphasis on that particular head than the others in an attempt to build my right lateral out more.The true soldier fights not because he hates what is in front of him, but because he loves what is behind him. -- GK Chesterton
I told my psychiatrist that everyone hates me. He said I was being ridiculous—everyone hasn't met me yet." -- Rodney Dangerfield