How can i hit the outer head of my tricep?

[Boost]

What excersises really hit the outer tricep head? I think this part of the tricep gives the illusion of a much bigger arm when viewed Front-on.

[Emmortal]

It's really difficult to isolate tricep heads, but rope pull downs flared out at the bottom works pretty well for me personally.  You really just need to experiment and find what works for you and go with it.

[pumpster]

Outer arm has to be dip machine, bench dips, flared-elbow pushdowns, rope pushdowns.

[slaveboy1980]

What excersises really hit the outer tricep head? I think this part of the tricep gives the illusion of a much bigger arm when viewed Front-on.

if i was you, id focus on getting stronger and not worry about the outer tricep head.

[NoCalBbEr]

i agree forget which exerise hit which head. just do the compounds or  movements that hit the whole muscle.

[MindSpin]

loads of synthol...













...jk.  kick backs.

[pumpster]

kick backs.

Good choice. The "it really doesn't matter just lift" thinking's pretty simplistic.

[haider]

In addition to what has been suggested, this is what i have tried and gets good contractions on it:

- behind the back rope pushdowns.

- Regular wide-grip pushdowns, except push straight down instead of bringing the bar back. Usually people push it in an arc so that the bar comes towards the body, this way you try to push the bar straight down instead of in an arc.

Also might wanan try
- Behind-the-back Close-grip Barbell presses, can do these in a rack as well with a limited ROM.

[candidizzle]

It's really difficult to isolate tricep heads, but rope pull downs flared out at the bottom works pretty well for me personally.  You really just need to experiment and find what works for you and go with it.

QFT !

ive been readin alot of poliquin lately and he says for triceps  parallel dips, close grip bench, and french press are the three king tricep movements

[MisterMagoo]

if i was you, id focus on getting stronger and not worry about the outer tricep head.

seconded. just make your triceps bigger with full-range lifting. unless your arms are topping 20" lean, you've got no reason to give a fig.

[tonymctones]

QFT !

ive been readin alot of poliquin lately and he says for triceps  parallel dips, close grip bench, and french press are the three king tricep movements

ya Id say if your doing those with high intensity your arms are bound to blow up

[DK II]

QFT !

ive been readin alot of poliquin lately and he says for triceps  parallel dips, close grip bench, and french press are the three king tricep movements

i agree, these work the best for me as well. I also do cable pushdowns for the burning.

[slaveboy1980]

i agree, these work the best for me as well. I also do cable pushdowns for the burning.

worthless movement unless you do it power style (with a bar) and turn it into a reverse close grip press.

[DK II]

worthless movement unless you do it power style (with a bar) and turn it into a reverse close grip press.

i do reverse grip or rope, do them very slow and flex my tris in the end.

they work good for me, and i never do them solely but in a giant set with other movements.

[slaveboy1980]

i do reverse grip or rope, do them very slow and flex my tris in the end.

they work good for me, and i never do them solely but in a giant set with other movements.

problem is when people get to caught up in the pump and in shocking the muscle, many seem to forget to add weight to the bar. and then when they look back they notice they didnt really make any progress. supersetting, giant setting etc..all feels great at the moment and is great for sarcoplasmic growth (specially for a drug user)..but sarcoplasmic growth should not be the main focus as its not that big of a part of overall growth. (and its transient too)

obviously doing a couple of pump sets at the end of a workout will be no problem as long as the rest of the workout is focused on the basic exercises. (and as long as its just a couple of pump sets so you dont fuck up recovery...)

the metabolic advantages of doing "pump sets" can be achieved just by doing a couple of sets (1-2)...thats why i never understood why anyone would base a complete workout around them, which would be highly inefficient.

id goes as far and say that "pump addiction" is holding many bodybuilders back. become a powerbuilder and go to rehab for you pump addiction and you will see much faster growth.


and when i said reverse: i meant that you lean over the bar...so it become a close grip press (kinda like a close grip benchpress but a cable version.....)

[DK II]

problem is when people get to caught up in the pump and in shocking the muscle, many seem to forget to add weight to the bar. and then when they look back they notice they didnt really make any progress. supersetting, giant setting etc..all feels great at the moment and is great for sarcoplasmic growth (specially for a drug user)..but sarcoplasmic growth should not be the main focus as its not that big of a part of overall growth. (and its transient too)

obviously doing a couple of pump sets at the end of a workout will be no problem as long as the rest of the workout is focused on the basic exercises. (and as long as its just a couple of pump sets so you dont fuck up recovery...)

the metabolic advantages of doing "pump sets" can be achieved just by doing a couple of sets (1-2)...thats why i never understood why anyone would base a complete workout around them, which would be highly inefficient.

id goes as far and say that "pump addiction" is holding many bodybuilders back. become a powerbuilder and go to rehab for you pump addiction and you will see much faster growth.


and when i said reverse: i meant that you lean over the bar...so it become a close grip press (kinda like a close grip benchpress but a cable version.....)

i rarely do pump sets.

I don't care for pumps.

[slaveboy1980]

i rarely do pump sets.

I don't care for pumps.

addicts lie to themselves. seek pump rehab.

good luck.

[DK II]

addicts lie to themselves. seek pump rehab.

good luck.

funny comment.

you have never seen me train, so you don't know whaty you are talking about.

[slaveboy1980]

funny comment.

you have never seen me train, so you don't know whaty you are talking about.

no, but going by your newbie questions and your posts in the giant set thread, i dont need to see you train to tell you its not gonna work in the long run.

i know what im talking about. you obviously dont.

[pumpster]

ive been readin alot of poliquin lately and he says for triceps  parallel dips, close grip bench, and french press are the three king tricep movements

Poliquin went to the same university gym as i did thoughout the 80s; never once did i see him train. As far as i know, he's never done any research of his own, he's just repeating what others have known for decades.

[candidizzle]

Poliquin went to the same university gym as i did thoughout the 80s; never once did i see him train. As far as i know, he's never done any research of his own, he's just repeating what others have known for decades.

well as long as its accurate, what do i care ?? 

[pumpster]

problem is when people get to caught up in the pump and in shocking the muscle, many seem to forget to add weight to the bar. and then when they look back they notice they didnt really make any progress. supersetting, giant setting etc..all feels great at the moment and is great for sarcoplasmic growth (specially for a drug user)..but sarcoplasmic growth should not be the main focus as its not that big of a part of overall growth. (and its transient too)

obviously doing a couple of pump sets at the end of a workout will be no problem as long as the rest of the workout is focused on the basic exercises. (and as long as its just a couple of pump sets so you dont fuck up recovery...)

the metabolic advantages of doing "pump sets" can be achieved just by doing a couple of sets (1-2)...thats why i never understood why anyone would base a complete workout around them, which would be highly inefficient.

id goes as far and say that "pump addiction" is holding many bodybuilders back. become a powerbuilder and go to rehab for you pump addiction and you will see much faster growth.


and when i said reverse: i meant that you lean over the bar...so it become a close grip press (kinda like a close grip benchpress but a cable version.....)

Agreed on the pump addiction, that can definitely be true. Optimal development IMO combines pump with decent weight/moderate reps, no extremes but rather somewhere in the middle on all of those.

BB generally requires moderate reps + fairly heavy weight, not one or the other extreme.

Triceps pushdows are a good example of a "classic" exercise that really isn't that good, which is excactly why i say try different things not just what the book says, then consider the results. Flare the elbows, treat it as a compound and also try using partial ROM on just the bottom 1/2-2/3s of the movement. Then it's comparable but still different to close-grip benches, dips, etc. personally i think it's better than close-grips.

[pumpster]

well as long as its accurate, what do i care ?? 

Agreed, i'm just saying that info's common knowledge.

[Dragon]

heavy straight bar pushdowns

[DK II]

no, but going by your newbie questions and your posts in the giant set thread, i dont need to see you train to tell you its not gonna work in the long run.

i know what im talking about. you obviously dont.

You're a moron if you judge me by the three or four posts i did here.

Which newbie questions, btw? Do you mean the lower back thread. Nothing new there for me, as if i didn't knew hyperextensions.