Triceps Lateral Head

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DubDub
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Triceps Lateral Head

Post by DubDub » Sat Apr 01, 2006 11:09 am

I was wondering what exercise I should do to focus on the lateral head of the triceps?

http://www.exrx.net/Muscles/TricepsBrachii.html

The triceps page, above, seems to say that the long head works less when the shoulder is internally rotated... but I can't seem to interpret that with 100% confidence. My guess is closer grip skullcrushers without spreading my elbows out?

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Stephen Johnson
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Post by Stephen Johnson » Sat Apr 01, 2006 11:29 am

I was wondering what exercise I should do to focus on the lateral head of the triceps?
According to this, narrow grip pressdowns and dumbbell kickbacks.

DubDub
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Post by DubDub » Sat Apr 01, 2006 1:24 pm

Thanks, that looks really helpful. I appreciate it.

Matt Z

Post by Matt Z » Sat Apr 01, 2006 1:57 pm

Try to work your triceps from a variety of angles (midrange,stretch, peak contraction). Dumbbell Kickbacks and/or Cable Pressdowns should both emphasize this area. Just make sure to pronate your wrists as you extend you elbows. Also, keep your elbows fixed as far back as possible, so you lats and/or pectorals can't assist your triceps.

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Stephen Johnson
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Post by Stephen Johnson » Sat Apr 01, 2006 2:27 pm

DubDub wrote:Thanks, that looks really helpful. I appreciate it.
You might want to get a second opinion here.

Someone told me years ago that narrow grip movements worked the outer (lateral) tricep head more, while shoulder width or wider grips worked the medial (inner head). To isolate the long head, you have to have your elbows over your head. It's a little known fact that the long head of the triceps assists the lats and other back muscles in high rowing movements (shoulder extension) and wide pulldown movements (shoulder adduction)

Matt Z

Post by Matt Z » Sat Apr 01, 2006 5:06 pm

Bench Dips may also work well for you.

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Stephen Johnson
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Post by Stephen Johnson » Sat Apr 01, 2006 10:34 pm

Matt Z wrote:Try to work your triceps from a variety of angles (midrange,stretch, peak contraction). .
Ah - I take it that you're familiar with Steve Holman (Ironman Magazine) and his system of POF

A good POF workout for all three heads of the triceps would be:

Midrange (Lateral head) - Reverse grip bench press
Stretch (Long head) - Overhead barbell extension
Contracted (Medial head) - Dumbbell kickbacks

DubDub
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Post by DubDub » Sat Apr 01, 2006 11:21 pm

Oh wow, thanks everyone. Today I did dumbbell kickbacks, skullcrushers, and pushdowns.
Perhaps I'll add close-grip benching sometime soon.

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