Lateral tricep head

[bighum]

I have searched the previous tricep post and I cannot find one that answers my question.  I cannot seem to add size to my tricep lateral head (inside of my tricep).  This is my routine: pushdowns, skullcrushers (alternate between laying down and incline), close grip benchpress, and dips on a bench.  I do not have the equipment to do regular dips.  What changes do I need to make to isolate this muscle?

[pumpster]

First, clarify which area you're talking about-lateral head and inside head are on opposite sides.


For lateral (outside) head, try pushdowns with elbows flared out wide. Do 1/2 or 2/3 ROM avoiding the top of the motion. Also rope attachment pushdowns.

Also, bench dips with knuckles turned inwards.

Use a one-handed cable extension, start with the right hand on the left hip and move the handle over to the right hip.

Also, one-arm extensions with DB. Start with the DB on the left shoulder for example, and raise to over the right shoulder.

[mesmorph78]

bench dips knuckles inward...

intresting .. never done before
ill give them a try

[Montague]

Try to find a V-bar dipping station.
Knuckles-in on parallel handles can hurt like hell on the wrists.

[pumpster]

Try to find a V-bar dipping station.
Knuckles-in on parallel handles can hurt like hell on the wrists.

V-bars are scarcer than automats so suggesting them is easy but impractical.

Turning the knuckles to neutral or just slightly inwards makes a difference without hurting; obviously don't overdo it. Same idea of knuckles slightly in was used on V-bar dips BTW. It's the same idea as wrist supination on curls.

[Montague]

V-bars are scarcer than automats so suggesting them is easy but impractical.

Have you ever done V-bar dips like that?
I’ve wanted to try these for the longest time - particularly the way Larry Scott does them.

I’m pleading with my gym owners (also friends of mine) to have one made.
I’ll even offer to pay for it.
There’s a guy around our parts who has repaired and even made some decent equipment for a reasonable price.
Scott sells them on his site, but of course you’ll pay more.

I'm just not a big fan of bench dips.

[pumpster]

Have you ever done V-bar dips like that?
I’ve wanted to try these for the longest time - particularly the way Larry Scott does them.

I’m pleading with my gym owners (also friends of mine) to have one made.
I’ll even offer to pay for it.
There’s a guy around our parts who has repaired and even made some decent equipment for a reasonable price.

Ya, the best thing is to try to arrange for someone to make one. Scott can get away with higher prices because some of his stuff's rare, and is built in small quantities.

I had a pic of someone using a V-bar with knuckles in i'll see if i can find it. If you can get them to make one make sure it's fairly wide, which makes it easier to do that.

[Baby_Hercules]

I've found that dumbbell kick backs can be altered to work the lateral head by turning the palm up with the thumb side of the hand rotated toward the body upon extension.

[pumpster]

I've found that dumbbell kick backs can be altered to work the lateral head by turning the palm up with the thumb side of the hand rotated toward the body upon extension.

Ya, handle placement makes a difference there, just as with reverse-grip dips with knuckles neutral or slightly in. Something like wrist supination with curls.

[The Squadfather]

some very good suggetsions as usual by Pump and by Baby Hercules, might want to give tiger dips a try as well, kind of a tricep extension using your body as resistance, set a Smith bar at about waist height and grab it and lower yourself by bending only the forearms like doing an extension, hard movement especially if done last in the workout.

[JasonH]

I've found that dumbbell kick backs can be altered to work the lateral head by turning the palm up with the thumb side of the hand rotated toward the body upon extension.

What I would have said.

[pumpster]

tiger dips a try as well, kind of a tricep extension using your body as resistance, set a Smith bar at about waist height and grab it and lower yourself by bending only the forearms like doing an extension, hard movement especially if done last in the workout.

Good one, doesn't take much to do either.

[pjs]

I think the first step would be to figure out how changing the angle at the wrist or elbow would have more of an effect on one head out of the three when they share an insertion point at the elbow.

[pumpster]

I think the first step would be to figure out how changing the angle at the wrist or elbow would have more of an effect on one head out of the three when they share an insertion point at the elbow.

It would be more interesting to hear of actual experiences. Rope pushdowns are basically another way of changing wrist angle, and some guys like that version a lot better. Wrist supination in curls is another way of changing the angle.

Where the muscles' insertion points are is pretty much irrelevant, as opposed to trial and error that establishes nuance that can lead to enhanced mind-muscle.

[pjs]

Wow.  That's amazing.  So facts simply don't matter when mythology's present?

If insertion points are not relevant, I suppose calf raises are an outstanding outer head tricep lift as well.

[pumpster]

Wow.  That's amazing.  So facts simply don't matter when mythology's present?

If insertion points are not relevant, I suppose calf raises are an outstanding outer head tricep lift as well.

Not as amazing as your reliance on a textbook. Pretty frightening-do you actually workout?According to your way of thinking, they should rely only on CAD for airplane design, since reality and practical doesn't matter.

[Get Rowdy]

Wow.  That's amazing.  So facts simply don't matter when mythology's present?

If insertion points are not relevant, I suppose calf raises are an outstanding outer head tricep lift as well.

All I'm gonna say is - if something works well for me, I don't give a shit what the Gray's anatomy or Martini textbook says.

[pumpster]

All I'm gonna say is - if something works well for me, I don't give a shit what the Gray's anatomy or Martini textbook says.

lol in every BB forum there's always 1-2 nerds with doctrinaire reliance on anatomy, with claims something like "you can't train separate heads it's all one muscle" or that you can't exaggerate the effect with slight variations. Very predictable.

[mesmorph78]

wsup pumpster tried bench dips with knuckles turned it...
really hit the outer head... good stuff..
i really respect the way you always brng good advice to the forums
mes
 

[pumpster]

wsup pumpster tried bench dips with knuckles turned it...
really hit the outer head... good stuff..
i really respect the way you always brng good advice to the forums
mes
 

Thanks i appreciate it, it's a little ackward to do but is worth trying.

[Cap]

Thanks i appreciate it, it's a little ackward to do but is worth trying.

In addition to what you said, the dip machine could also be a good substitute for those unable to complete the bodyweight dips. 

[mesmorph78]

coincidentally i did do some machine dips that way too...
great stuff...
any more tri tips?

[slaveboy1980]

I have searched the previous tricep post and I cannot find one that answers my question.  I cannot seem to add size to my tricep lateral head (inside of my tricep).  This is my routine: pushdowns, skullcrushers (alternate between laying down and incline), close grip benchpress, and dips on a bench.  I do not have the equipment to do regular dips.  What changes do I need to make to isolate this muscle?

how much weight do you use in the close grip benchpress...and give us some other strength stats and your height and bodyweight.

[Tombo]

i think you're going to find it's pretty hard unless your genetics allow it to grow.

[pumpster]

i think you're going to find it's pretty hard unless your genetics allow it to grow.

That's a given, but sometimes it takes the effort to try different things to fully bring out potential. That's exactly what Arnold found, in having to try different approaches until finding the winning combo for calf training-if he'd just said it's all genetics and not continued to try different approaches he'd have left some of his potential on the table.