Outer Tricep Head

[ngm21084]

i was just wondering which exercises hit the outer head of the tri more directly...as of right now i do overhead extensions and dips for tris and the inner tri is getting bigger but its like the outer tri doesnt grow...was wondering what if any can target them more directly...although it may be tough considering i dont have access to any machines or cables everything i do is free weight DB moves or EZ bar moves...

[YoungBlood]

Close grip bench presses are good for this...make you lockout too.

[benchmstr]

synthol works good too

bench

[tbombz]

i was just wondering which exercises hit the outer head of the tri more directly...as of right now i do overhead extensions and dips for tris and the inner tri is getting bigger but its like the outer tri doesnt grow...was wondering what if any can target them more directly...although it may be tough considering i dont have access to any machines or cables everything i do is free weight DB moves or EZ bar moves...

ive found the best way to isolate a portion of a muscle, and the best way to get a portion of a muscle to grow, are not always the same thing. for isolating the out, you could do unilateral rope pulldowns with your thumb facing up at the top and forward at the bottom. but for building the most size, heavy skull crushers with a barbell, overhead two hand dumbell extensions, weighted bench dips, all seem t work very well

[ngm21084]

Well I've been doing overhead extensions for a while and it hasn't grown...I think I'm going to drop the overheads for a while and try the close grip presses, I love bench dips when I had a partner or someone In the gym to put weights on my lap but now I workout at home alone so that's not an option...   

[chaos]

Well I've been doing overhead extensions for a while and it hasn't grown...I think I'm going to drop the overheads for a while and try the close grip presses, I love bench dips when I had a partner or someone In the gym to put weights on my lap but now I workout at home alone so that's not an option...   

cg bench w/flaired elbows

[Tombo]

ive found the best way to isolate a portion of a muscle, and the best way to get a portion of a muscle to grow, are not always the same thing. for isolating the out, you could do unilateral rope pulldowns with your thumb facing up at the top and forward at the bottom. but for building the most size, heavy skull crushers with a barbell, overhead two hand dumbell extensions, weighted bench dips, all seem t work very well

bench dips are sooooooo bad for your shoulders i hate them, but i agree skull crushers are fuggin fantastic i love those, as well as normal dips

[mesmorph78]

2 arm overhead extersions work the inner
head long head

[dyslexic]

The exercises are pointless if you are not eating to grow..



huge part of the equation.

[ngm21084]

The exercises are pointless if you are not eating to grow..



huge part of the equation.

QFT

[mesmorph78]

not necessarily it also depends on genes
but for me uote head gets hit by rope pressdowns
kickbacks supinated outward on the contraction
pressdowns with elbows flared

[wild willie]

db extensions........lying on a bench, or even standing.......nothing hits the outer head of the tris like db extensions.

perform them one arm at a time......better way to focus on the arms individually. imho

[mesmorph78]

seated dumbell presses hit the lon head far as i know

[tonymctones]

2 arm overhead extersions work the inner
head long head

LOL ^THIS^

how are you guys missing this?

overhead extensions hit this inside not the outside unless im mistaken

this guy wants to hit the outside...

I think close grips work pretty well and they also are probably one of the better overall exercises for tris also tricep pushdowns are decent as well.

I know you might feel weird doing this but DB kick backs seem to help me as well I usually do these at the very end of my work out and try and go slower then most other exercises with attention to going all the way up and even pausing at the top at times with as heavy weight as you can use with good form of course.

oh ya like others have said eat your happy ass of with good food.

[tonymctones]

not necessarily it also depends on genes
but for me uote head gets hit by rope pressdowns
kickbacks supinated outward on the contraction
pressdowns with elbows flared

hahah i guess i could have just quoted mes here

 

[mesmorph78]

LOL ^THIS^

how are you guys missing this?

overhead extensions hit this inside not the outside unless im mistaken

this guy wants to hit the outside...

I think close grips work pretty well and they also are probably one of the better overall exercises for tris also tricep pushdowns are decent as well.

I know you might feel weird doing this but DB kick backs seem to help me as well I usually do these at the very end of my work out and try and go slower then most other exercises with attention to going all the way up and even pausing at the top at times with as heavy weight as you can use with good form of course.

oh ya like others have said eat your happy ass of with good food.

spot on seted dumbell or even barbell extensions hit the inner head