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Getbig Bodybuilding Boards => Training Q&A => Topic started by: mesmorph78 on May 29, 2007, 04:38:54 PM
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Not a lot of people actually know where the medial head of the tri is...
its that small head just below the long head...
now all you experienced trainers
..what movement hits that head? or isolates it..?
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Not a lot of people actually know where the medial head of the tri is...
its that small head just below the long head...
now all you experienced trainers
..what movement hits that head? or isolates it..?
Pulleys:
-Rope pushdowns, hands wide apart at the bottom. Also do some sets of just the bottom 1/2 ROM.
-One-arm pulley crossovers - with the right hand hold the handle in front of the left shoulder, then extend the arm bringing the handle across the chest to the other shoulder.
-One-arm pulley, standing with back to the pulley - with the right hand hold the handle around the left waist, then cross the pulley out in an arc in front of you to the other side of the stomach.
-Close-grip E-Z curl or triceps bar bench press lowered down to the thoat, esp. on a slight incline, and especially the top 1/2 ROM.
-California/JM Press: Lower an E-Z curl or triceps bar to the face (carefully), then slide the weight to chest and bench press it back up, repeat.
-Close-grip pushups with hands in the "diamond" position with the fingers touching and palms further part. Especially with feet elevated.
-Dips/dip machine with knuckles facing in.
Dumbells:
-Elbows wide apart lying or seated extensions. Keep the elbows wide and lower the DBs around your ears (lying) and in front of your face (seated/incline).
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good post!!! dont worry about the different heads of a muscle, just do the compounds and you'll be fine with hitting all heads.
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dont worry about the different heads of a muscle, just do the compounds and you'll be fine with hitting all heads.
Too simple, leaves too much on the table.
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nocal.. i have all heads big and clearly defined... i just want to work a bit nore on that head.. a lot of people dont even knowwhere it is..
good info pumpster... ill try a few excercisrs from the ones you specified .. see if i feel it in that head
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nocal.. i have all heads big and clearly defined... i just want to work a bit nore on that head.. a lot of people dont even knowwhere it is..
good info pumpster... ill try a few excercisrs from the ones you specified .. see if i feel it in that head
You are a dime-a-dozen my friend, I've seen your pics. Most gym rats have the faint outline of a horseshoe or just a lump that they call a tricep, for them I think NoCaliber's advice is fine. But for you and a people like you, Pumpster makes excellent suggestions.
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;D
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You are a dime-a-dozen my friend, I've seen your pics. Most gym rats have the faint outline of a horseshoe or just a lump that they call a tricep, for them I think NoCaliber's advice is fine. But for you and a people like you, Pumpster makes excellent suggestions.
i wouldn't say that, Meso has way better arms than most guys you see in gyms, you can tell he's got a lot of muscle fibers in his arms and that he's gifted in that dept.
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i wouldn't say that, Meso has way better arms than most guys you see in gyms, you can tell he's got a lot of muscle fibers in his arms and that he's gifted in that dept.
That's what I was saying, read the post again.
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nocal.. i have all heads big and clearly defined... i just want to work a bit nore on that head.. a lot of people dont even knowwhere it is..
good info pumpster... ill try a few excercisrs from the ones you specified .. see if i feel it in that head
you can't train one hit of a muscle. you can only do movements that hit a head more then the others. the movement that pumpster named are most of the compounds for tris.
I they one movement to look into is the two arm DB kickbacks like Ronnie does
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so i ask the question.. how do u hit the medial head... and some guy says.. you are a dime a dozen... ??? ??? ???
what does that have to do with hitting the medial head of the triceps... ... ??? ??? ???
i have never claimed to be anything special...
i dont even think im gifted in arms in comparison the rest of me...
;D ;D
dudes like mike make me laugh..
anyway.. i'll leave the bitchiness to the girls
on to the real issue
no cal bber.. thanks for your contribution. man... i agree that any movement would hit all three heads.. but each excercise would put varying pressure on different heads..
what excercisesdo you think hit the medial head.. i always figured that would be the excercises that hit the long head.. like seated triceps extensions with the cambered bar..
i do 2 arm kick backs sometimes.. what other excersises do you think hit the medial head i ant to make that bit as thick as the long head of my tris
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so i ask the question.. how do u hit the medial head... and some guy says.. you are a dime a dozen... ??? ??? ???
what does that have to do with hitting the medial head of the triceps... ... ??? ??? ???
i have never claimed to be anything special...
i dont even think im gifted in arms in comparison the rest of me...
;D ;D
dudes like mike make me laugh..
anyway.. i'll leave the bitchiness to the girls
on to the real issue
no cal bber.. thanks for your contribution. man... i agree that any movement would hit all three heads.. but each excercise would put varying pressure on different heads..
what excercisesdo you think hit the medial head.. i always figured that would be the excercises that hit the long head.. like seated triceps extensions with the cambered bar..
i do 2 arm kick backs sometimes.. what other excersises do you think hit the medial head i ant to make that bit as thick as the long head of my tris
Coleman has said the lower part of the triceps gets worked from the one arm overhead extensions. I really like reverse grip one arm pushdowns.
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one arm dumbell extensions kill my elbow...
when you say reverse one arm pulldowns do you do it across the body
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Mesmorph i think you should make close-grip bench press your number 1 triceps excersise. All the 3 heads get beat that way. I also like to do pussdowns and reverse pushdowns.
All these small excersizes like tricep kickback haha give me a break are a bunch of crapp and they will not deliver you the muscle like bigger movements. ill repeat REAL CLOSE GRIP BENCH PRESS is all you need for triceps.
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one arm dumbell extensions kill my elbow...
when you say reverse one arm pulldowns do you do it across the body
I face the stack and pull the handle to my right side when using the right arm and vice versa.
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Mesmorph i think you should make close-grip bench press your number 1 triceps excersise. All the 3 heads get beat that way. I also like to do pussdowns and reverse pushdowns.
All these small excersizes like tricep kickback haha give me a break are a bunch of crapp and they will not deliver you the muscle like bigger movements. ill repeat REAL CLOSE GRIP BENCH PRESS is all you need for triceps.
wsup man.. oh i do all the big tri movements.. weighted dips.. close grip benches skulls...
cable excercises i call my bitch movements... i do these towards the end of my workout... for variety
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"cap when i do em i usually do em cross body...
but Ill try some of the ones you described tomorrow
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Mesmorph i think you should make close-grip bench press your number 1 triceps excersise. All the 3 heads get beat that way. I also like to do pussdowns and reverse pushdowns.
All these small excersizes like tricep kickback haha give me a break are a bunch of crapp and they will not deliver you the muscle like bigger movements. ill repeat REAL CLOSE GRIP BENCH PRESS is all you need for triceps.
Close grip is fine but just as Milos says, "what's the hype with close-grips"? Sergio, Coleman, Larry Scott and others say that extensions are the best size-builder for the biggest part of the triceps with the most growth potential, the long head.
Close-grips are primarily for the two smaller areas, the medial and lateral heads. The same areas hit just as effectively and sometimes better by elbows-out pushdowns, bench dips, dips, etc. To focus on the largest area the long head you have to do a different exercise, something that raises the elbows up to around the ears.
Kickbacks with real weight are great size builders, especially cables that more effectively remove the rear delt from the equation, IMO.
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Close grip is fine but just as Milos says, "what's the hype with close-grips"? that some like Mariachi fall for. Sergio, Coleman, Larry Scott and others wouldn't agree at all, putting extensions ahead of close-grips for the biggest part of the triceps with the greatest growth potential, the long head.
Close-grips are primarily for the two smaller areas, the medial and lateral heads. The same areas hit just as effectively and sometimes better by elbows-out pushdowns, bench dips, dips, etc.
Kickbacks with real weight are great size builders, especially cables IMO.
i agree, close grips are a great movement but i'd say that extensions lowered behind the head are the most important movement for maximizing size in all threee heads, like Pumpster always says lower them behind and below your head level to maximize the stretch.
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i agree, close grips are a great movement but i'd say that extensions lowered behind the head are the most important movement for maximizing size in all threee heads, like Pumpster always says lower them behind and below your head level to maximize the stretch.
In which case you'll get soreness you'll never get from compounds, even after years of doing them. The best of free weight versions is lying, two hands around the end of a dumbbell, with a slight cheat at the beginning to get it moving. Brutal.
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i always do my skulls with my head slighlty hanging off the benh... elbows pointed to the screes taking the bar all the way back far behind my head... going for the stretch.. these have given me grat size gains on the tris.. long head in particular..
but i really want to know how to whack the medial head
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but i really want to know how to whack the medial head
I think you know by now unless you're referring to another head. :-X
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it might just be a "feel" issue Meso, squeeze the living shit out of the tricep at the top of the movement, i've never understood when people say not to lock out on tricep movements, i actually saw that written in Flex a few years ago and i laughed my ass of, locking out is the most important part of the lift along with the stretch.
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I think you know by now unless you're referring to another head. :-X
;D ;D you got jokes huh
..maybe it is as sarcasm said...its a feel issue.. also if u have that medail head down.. it will make ur tri look fuller as it is the closest head to the elbow
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taken march
(http://i6.photobucket.com/albums/y225/lucas78/coldbi.jpg)
for the guy who said.. im a dime dozen...
dont have the greatest arms...
my arms arent my strongest point
but hardly dime a dozen
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Good size Work to bring up the entire triceps to match those bis.
I wouldn't worry so much about the medial head (smallest); i think basically most things that hit the lateral head will get it.
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taken march
(http://i6.photobucket.com/albums/y225/lucas78/coldbi.jpg)
for the guy who said.. im a dime dozen...
dont have the greatest arms...
my arms arent my strongest point
but hardly dime a dozen
damn dude dont trip about what ppl say. you got some thin skin and i'm not talking about your arms.
you gotta bring up the tris . may if you do an arm day. you should switch it to tris then bis. b/c your tris are getting over powered by your bis
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damn dude dont trip about what ppl say. you got some thin skin and i'm not talking about your arms.
you gotta bring up the tris . may if you do an arm day. you should switch it to tris then bis. b/c your tris are getting over powered by your bis
thin skin
naw man.. not at all.. ... Im just playing the game... ;D
..i usually dont work bis that hard.. i hate workin bis... just always had peaked bis.. ive even layed of the bis ..im not one of those guys who loves to curl curl quite the opposite.. no matter what
i hit the tris harder they are alright.. just and u cant see it from that pic.. ill post up a tri shot soon...
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Pulleys:
-Rope pushdowns, hands wide apart at the bottom. Also do some sets of just the bottom 1/2 ROM.
-One-arm pulley crossovers - with the right hand hold the handle in front of the left shoulder, then extend the arm bringing the handle across the chest to the other shoulder.
-One-arm pulley, standing with back to the pulley - with the right hand hold the handle around the left waist, then cross the pulley out in an arc in front of you to the other side of the stomach.
-Close-grip E-Z curl or triceps bar bench press lowered down to the thoat, esp. on a slight incline, and especially the top 1/2 ROM.
-California/JM Press: Lower an E-Z curl or triceps bar to the face (carefully), then slide the weight to chest and bench press it back up, repeat.
-Close-grip pushups with hands in the "diamond" position with the fingers touching and palms further part. Especially with feet elevated.
-Dips/dip machine with knuckles facing in.
Dumbells:
-Elbows wide apart lying or seated extensions. Keep the elbows wide and lower the DBs around your ears (lying) and in front of your face (seated/incline).
Pumpster gives great advices here. I'd like to touch on one of these excersises I actually uses myself, slightly modified.
I do this excersise, except with the rope from the low pulley, and with my back towards the pulley. It's a french press, but using a rope.
Reason for doing it only the bottom part, is because I don't work that ROM when doing benchpressing, board work and close grips.
It's the only additional excersise I use, and I stick with moderate or light weights, avoiding injury to the elbow. Saving the heavy work for the main benchpressing.
As I stated, good advices IMO.
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thin skin
naw man.. not at all.. ... Im just playing the game... ;D
..i usually dont work bis that hard.. i hate workin bis... just always had peaked bis.. ive even layed of the bis ..im not one of those guys who loves to curl curl quite the opposite.. no matter what
i hit the tris harder they are alright.. just and u cant see it from that pic.. ill post up a tri shot soon...
I can't believe this thread is still going...
To clarify, I used the term "dime a dozen" incorrectly, I wanted to say you had better arms than most gym rats (read my post again) and that most people don't need to trivialize which head to work because their's usually too much fat over it. People like you are the exception.
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wsup mike
... sorry if i interpreted your post wrong... apologies...
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i worked tris today with bis did some of pumpsters movements.... good burn.. also did a movenet sent to me by cap6 by pm... which he said he read in a larry scottarticle kneeling tri extensions... with elbos on a bench... grat movent ..good feel in the tris..gonna keep that in my routine for a while
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wsup mike
... sorry if i interpreted your post wrong... apologies...
...
i worked tris today with bis did some of pumpsters movements.... good burn.. also did a movenet sent to me by cap6 by pm... which he said he read in a larry scottarticle kneeling tri extensions... with elbos on a bench... grat movent ..good feel in the tris..gonna keep that in my routine for a while
have you ever done bodyweight extensions Meso? that's where you grab a Smith bar or a loaded barbell on a rack at about waist level and lower your body by using only your forearms kind of like a pushup but your only bending your forearms, crazy hard movement but it builds the area right down by the elbow.
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have you ever done bodyweight extensions Meso? that's where you grab a Smith bar or a loaded barbell on a rack at about waist level and lower your body by using only your forearms kind of like a pushup but your only bending your forearms, crazy hard movement but it builds the area right down by the elbow.
Good one, fairly obscure. Also use the same bar for extensions, lowering yourself down.
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Good one, fairly obscure. Also use the same bar for extensions, lowering yourself down.
speaking of the kneeling extensions that Meso was talking about Larry Scott used to have that twin pedestal bench that you could do those off of, remember that one Pump?
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speaking of the kneeling extensions that Meso was talking about Larry Scott used to have that twin pedestal bench that you could do those off of, remember that one Pump?
A few decades after reading about it as a kid I was finally able to use one for the last couple of years. Great as expected. The only thing was that by then i'd finally found substitutes that are very similar and less equipment. For example the lying flat or decline extensions behind the head, two hands around one dumbbell. The usual extensions never worked like this and had the shortcomings of free weights. I'm already sore from this morning's workout.
Squad since you like close-grip benches, have you tried them on different declines, or with a triceps hammer bar..what about heavy elbows out pushdowns done like a compound.
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A few decades after reading about it as a kid I was finally able to use one for the last couple of years. Great as expected. The only thing was that by then i'd finally found substitutes that are very similar and less equipment. For example the lying flat or decline extensions behind the head, two hands around one dumbbell. The usual extensions never worked like this and had the shortcomings of free weights. I'm already sore from this morning's workout.
Squad since you like close-grip benches, have you tried them on different declines, or with a triceps hammer bar..what about heavy elbows out pushdowns done like a compound.
yeah i've done them on the decline and every once in awhile on the incline and sometimes the smith but 95 percent of the time it's barbell flat bench close grips, one thing i do a lot on pushdowns is when i fail with the elbows in i'll put the stack down for a split second and then get under it again only this time i'm leaning into it heavily with my elbows flared out and i'll usually get a few more good reps like that.
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it might just be a "feel" issue Meso, squeeze the living shit out of the tricep at the top of the movement, i've never understood when people say not to lock out on tricep movements, i actually saw that written in Flex a few years ago and i laughed my ass of, locking out is the most important part of the lift along with the stretch.
I do believe this is correct when doing tricep movements, especially when pressing as the top part is where the tricep is most heavily involved.