What exercises can I do to hit all different angles of my triceps?
So far im doing
DB one arm tricep extensions
V pulley tricep extentions
machined dips
and skull crushers(i cant seem to figure out how to do these with correct form all the tension is felt on my elbows)
Can you guys help get an exercise routine that hits all different heads of the triceps? I bench randomly alot too incline/decline/flat bench. Im looking to add more DB and Pulley attachment exercises.
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05-14-2007, 10:34 PM #1
How to work all different heads of tricep?
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05-14-2007, 10:38 PM #2
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05-14-2007, 10:43 PM #3
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05-14-2007, 11:07 PM #4
use various arm positions
arms overhead = inner head
arms to the side = outer
medial probably gets worked no matter what. and obviously you cant totally isolate any of the heads
i just try to use variety...not duplicating the same arm position
for example lately I have done this
rack lockouts ("medium" arm position..same as lying tri or close grip press...overall tri)
pushdowns ("low" arm position, more for outer head)
bent over cable overhead extensions ("high" arm position, hits inner head)
I wouldnt do, for example, both french press and then cable overhead extensions because thats more or less two of the same thing.Last edited by John Prophet; 05-14-2007 at 11:10 PM.
"Humility comes before honor"
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05-14-2007, 11:38 PM #5
Not sure what you guys mean by inner/outer head. Triceps has 3 heads- long/lateral/medial.
French press works the long head best in my experience. Make sure you have your upper arms flexed back to about 120 degrees from your body- this stretches the long head and works it harder. Keep your elbows tight and still- i.e. don't flare them out or swing them fore and aft. The bar should come down to the TOP of your head, not your forehead- this is achieved by having proper humerus flexion, i.e. arm/body angle.
Cable pushdowns (choose your attachment) seem to work the lateral head the best. Keep your elbows as tight to your body as you can, don't put them out in front of you. Lean forward so that you have tension on you tris even when you lock out. Also benching (narrow or otherwise) gets this head real good)
Medial head- this just seems to get worked all the time- pressing movements for sure.
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05-15-2007, 07:18 AM #6
Heavy Metal
Q&A with the King of Strength Coaches
by Ian King
Horseshoes in Your Shirtsleeves
Q: What are your top triceps movements or protocols for putting on mass? I've heard a lot of coaches say that you just have to go heavy to get the tri's to sprout.
A: I agree that a no-brainer way to get general size in the triceps is to simply go heavy in the big pushing movements such as bench press, shoulder press, and the various triceps movements. However, from watching bodies over the years, I've concluded that certain movements may give your triceps a certain shape. So if you simply wanted a large upper arm circumference, going heavy is a great strategy. But if you want to exploit the unique "horseshoe'" shape that the triceps offer, you may want to investigate exercise selection and priority a little more.
For those wanting to gain further insights, I suggest the following resources: Target Bodybuilding, by Per A. Tesch, published by Human Kinetics in 1999 and How To Write Strength Training Programs, by myself and available at KingSports.net. Interestingly, Tesch devoted more pages to the "back of the upper arm" muscles than any other muscle group in his whole book! So you get the idea ? there are many options for training the triceps. This is influenced by the shape of the muscle (three heads) and their involvement in the movement around two joints (the elbow and shoulder).
In this book, Tesch reviewed twenty triceps exercises and identified which heads of the tricep were primarily trained by which exercises. The more a certain head is targeted, the more stars it gets. His summary is as follows:
French press with EZ bar:
Lateral Head: *
Long Head: **
Medial Head: *
French press with EZ bar on decline bench
Lateral Head: **
Long Head: **
Medial Head: **
Supine triceps extension with dumbbell and neutral grip
Lateral Head: **
Long Head: *
Medial Head: *
Overhead triceps extensions with dumbbell and neutral grip
Lateral Head: **
Long Head: **
Medial Head: **
Overhead triceps extensions with dumbbell and rotation
Lateral Head: **
Long Head: **
Medial Head: **
Overhead triceps extensions with reverse grip
Lateral Head: *
Long Head: **
Medial Head: *
Standing French press with straight bar
Lateral Head: **
Long Head: *
Medial Head: **
Triceps pushdown with straight bar and narrow grip
Lateral Head: **
Long Head: **
Medial Head: *
Triceps pushdown with rope
Lateral Head: **
Long Head: **
Medial Head: **
Triceps pushdown with angled bar
Lateral Head: **
Long Head: **
Medial Head: **
One-arm triceps pushdown
Lateral Head: **
Long Head: *
Medial Head: **
One-arm triceps pushdown with reverse grip
Lateral Head: **
Long Head: **
Medial Head: **
Bench press with narrow grip
Lateral Head: **
Long Head: *
Medial Head: **
Parallel bar dip with neutral grip
Lateral Head: **
Long Head: **
Medial Head: **
Bench dip
Lateral Head: **
Long Head: **
Medial Head: **
Pullover with EZ bar and narrow grip
Lateral Head: *
Long Head: **
Medial Head: *
Military press with straight bar, behind neck
Lateral Head: **
Long Head: nil
Medial Head: **
Standing dumbbell press
Lateral Head: *
Long Head: nil
Medial Head: *
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05-15-2007, 07:23 AM #7
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05-15-2007, 07:59 AM #8
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05-15-2007, 08:00 AM #9
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05-15-2007, 08:29 AM #10
- Join Date: Jan 2004
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Papi, maybe you should post that tricep article somewhere so this question doesn't need to be asked three times a day.
No offense to whoever started this thread. ;-)
Spot-on John and Defiant as usual.Last edited by hulkinout; 05-15-2007 at 08:33 AM.
Keep on hulkin'.
I won't quit till no shirt will fit.
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05-15-2007, 08:31 AM #11
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05-15-2007, 10:00 AM #12
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05-15-2007, 11:01 AM #13
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05-15-2007, 11:32 AM #14
- Join Date: Jan 2004
- Location: New York, New York, United States
- Age: 58
- Posts: 3,707
- Rep Power: 3128
The first time I saw the tricep one was when you posted it like 2-3 weeks ago. I think King should do a whole series on multihead muscles.
I noticed the anconeus isn't mentioned anywhere though. ;-) (I'm liking those anconeus sidekicks, BTW).
Ya know, I kinda wish the whole Exercises forum was maybe divvied up by bodypart, and then have one forum for general questions. It would seem a lot less unwieldy than the current arrangement and maybe curb at least some of the repetitve questions.Keep on hulkin'.
I won't quit till no shirt will fit.
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05-15-2007, 11:33 AM #15
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05-16-2007, 09:45 AM #16
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05-16-2007, 09:46 AM #17
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05-16-2007, 09:56 AM #18
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05-16-2007, 09:59 AM #19
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05-16-2007, 10:17 AM #20
I don't really iunderstand this. How does rotation of the humerus change the line of pull? As far as I know, the medial and lateral heads originate somewhere on the upper humerus, and insert at the elbow. With rotation, the entire humerus and the elbow are in the exact same position with respect to eachother, so I don't see how the muscles that join them would change in any way. Is it that the long head has an effect on one of the other two heads that only happens at some angle of rotation?
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05-16-2007, 10:21 AM #21
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05-16-2007, 10:42 AM #22
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05-16-2007, 11:38 PM #23
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