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  1. #1
    Registered User pre04's Avatar
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    The 3 parts of the tricep

    Can someone provide a breakdown list of exercises that target the different parts of the tricep?
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    Registered User Xizel's Avatar
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    To me, it's either if an exercise targets the long head or not. The lateral and medial head goes together (same function, duh). The long head is worked when your triceps are in a stretched position (overhead), away from body (skullcrusher), and also shoulder extension (pullover). A good all-in-one exercise is a mix between a skullcrusher and pullover. Mark Rippetoe explains it in this video: http://startingstrength.com/index.ph...ceps_extension.

    Lateral and medial: common triceps exercises, kickbacks, skullcrushers, pushdowns
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  3. #3
    Registered User pre04's Avatar
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    Great video. I did not realize there was such a large difference between the ez bar and straight bar for curls.
    Would an incline triceps extension with a stretch back at the end, if that makes sense, serve to extend the shoulder?
    Which part of the triceps do bench dips work?
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  4. #4
    Registered User II Cybershot II's Avatar
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    Awesome, going to be trying this version of the lift.
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  5. #5
    Registered User pre04's Avatar
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    It seems like this pullover will also work the lats, but what if I work lats on a different day? *Would that not allow them to recover?*
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  6. #6
    Registered User Oz_Dude's Avatar
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    Originally Posted by Xizel View Post
    To me, it's either if an exercise targets the long head or not. The lateral and medial head goes together (same function, duh). The long head is worked when your triceps are in a stretched position (overhead), away from body (skullcrusher), and also shoulder extension (pullover). A good all-in-one exercise is a mix between a skullcrusher and pullover. Mark Rippetoe explains it in this video: http://startingstrength.com/index.ph...ceps_extension.

    Lateral and medial: common triceps exercises, kickbacks, skullcrushers, pushdowns
    Man i reckon id pop my shoulders out if i swung down that low and fast behind my head. They already feel in danger with pull overs as the weight goes up...
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  7. #7
    Registered User keys_10's Avatar
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    Long head - overhead movements.
    Lateral head - press down movements/standard pressing movements.
    Medial head - anything with a supinated (underhand grip).

    To be honest though I wouldn't overthink it and just focus on working the triceps as a whole.
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  8. #8
    Banned Tyciol's Avatar
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    Originally Posted by keys_10 View Post
    Lateral head - press down movements/standard pressing movements.
    Medial head - anything with a supinated (underhand grip).
    I wish to understand how this works. Any idea why supination would target the medial and pronation would target the lateral? It's confusing for me. I understand how it affects elbow flexors since biceps attach to the radius so moving it changes their length... but all the triceps attach to the same insertion on the tip of the ulna, right? So how does changing the radius position change the tricep head recruitment? Perplexing.
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  9. #9
    Registered User Lencho's Avatar
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    Here is an old thread that gets into this topic extensively:*http://forum.bodybuilding.com/showth...hlight=triceps
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  10. #10
    Registered User keys_10's Avatar
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    Originally Posted by Tyciol View Post
    I wish to understand how this works. Any idea why supination would target the medial and pronation would target the lateral? It's confusing for me. I understand how it affects elbow flexors since biceps attach to the radius so moving it changes their length... but all the triceps attach to the same insertion on the tip of the ulna, right? So how does changing the radius position change the tricep head recruitment? Perplexing.
    I honestly can't answer that off the top of my head without doing some research.

    To be honest although it's pretty well recognised that a supinated grip and pronated grip will target different heads it's not something i put into practice with clients or in my own training (exept sometimes the long head). IMO worrying about these things is overcomplicating it, unless you're an elite level bodybuilder then most people lke me just need to worry about contracting the triceps as a whole rarther than thinking of it as 3 seperate muscles.
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  11. #11
    c++ positive krete77's Avatar
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    Good video, thanks
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  12. #12
    Registered User yapallan2002's Avatar
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    Here guys... very informative video

    http://www.youtube.com/watch?v=yz73VdbpIPs
    ==Man becomes what he thinks about==
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  13. #13
    bro scientist brettcasella's Avatar
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    Originally Posted by yapallan2002 View Post
    Here guys... very informative video

    http://www.youtube.com/watch?v=yz73VdbpIPs
    just so you know, the 2 threads you just commented on are from 2011 and 2007..
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