Author Topic: Tricep lateral side head (Read 4978 times)

mesmorph78 · « **on:** August 18, 2008, 01:13:36 PM »

I have good tris.. but my bi's are better i think...
the long head of my try isgreat .. i think the side head could be better..
i'm looking to shake things up
and i love hearing suggestions from you guys...
so how do u target the side head exclusively
i read somewhere to flare the elbows in most tri movements..
close gripp. and skull crushers...
etc
what do y'all think

Zach Trowbridge · « **Reply #1 on:** August 18, 2008, 02:50:21 PM »

I remember reading that Charles Glass has clients do pressdowns with the close-grip pulldown handle, positioned so that the palms are facing away from each other. It seems like it would work pretty damn well.

Overload · « **Reply #2 on:** August 18, 2008, 03:15:48 PM »

Rope pressdowns

Reverse single arm cable extensions

Most of it is genetics.

PANDAEMONIUM · « **Reply #3 on:** August 18, 2008, 03:25:09 PM »

Quote from: Overload on August 18, 2008, 03:15:48 PM

Rope pressdowns

Reverse single arm cable extensions

Most of it is genetics.

x2

Bluto · « **Reply #4 on:** August 18, 2008, 03:29:15 PM »

rope pressdowns are useless according to vince basile. maybe he can explain himself and give a few tips

PANDAEMONIUM · « **Reply #5 on:** August 18, 2008, 03:39:04 PM »

Quote from: Bluto on August 18, 2008, 03:29:15 PM

rope pressdowns are useless according to vince basile. maybe he can explain himself and give a few tips

That alone would tell me they are probably one of the best exercises known to man

mesmorph78 · « **Reply #6 on:** August 18, 2008, 03:48:43 PM »

Quote from: Overload on August 18, 2008, 03:15:48 PM

Rope pressdowns

Reverse single arm cable extensions

Most of it is genetics.

i know..
but my tris a very defined... so my outer head is very visible
i just need it to balance out the long head... i never used to do rope pressdowns.. until a yr ago

QuakerOats · « **Reply #7 on:** August 18, 2008, 03:57:42 PM »

lying extensions behind the head.

Cap · « **Reply #8 on:** August 18, 2008, 04:50:30 PM »

Quote from: Overload on August 18, 2008, 03:15:48 PM

Rope pressdowns

Reverse single arm cable extensions

Most of it is genetics.

x3 plus I also think highly of dips for the outer heads.

Montague · « **Reply #9 on:** August 18, 2008, 08:31:50 PM »

Close grip presses,
Dips,
Rope or V-bar pushdowns…

Once in a while I’ll do a superset of V-bar pushdowns followed by bodyweight dips. Afterwards, I usually feel a good knotted-up pumped feeling in the lateral heads.

mesmorph78 · « **Reply #10 on:** August 19, 2008, 12:08:12 AM »

good suggestions.. i think this week im gonna work biceps...
and then triceps.. instead of doing my usual...
one tri excercise one bi excercise
gonna do 3 for bis.. and then 5 for tris

GoneAway · « **Reply #11 on:** August 19, 2008, 01:58:57 AM »

Seems like this 'elbows in, elbows out, etc' is the common advice given, but I'm sceptical if changing anything regarding hand placement can affect which head it hits at all.

Dips are just another form of close-grip presses. Rope pressdowns just change the palm positioning. Reverse single-arm cable pressdowns are just an isolated movement to get a slightly better contraction if you don't feel it in regular pressdowns, which alot don't. But do these work the lateral head moreso? That's the question, which I doubt you'll find a credible answer for.

Emmortal · « **Reply #12 on:** August 19, 2008, 11:07:12 AM »

Quote from: GoneAway on August 19, 2008, 01:58:57 AM

Seems like this 'elbows in, elbows out, etc' is the common advice given, but I'm sceptical if changing anything regarding hand placement can affect which head it hits at all.

Dips are just another form of close-grip presses. Rope pressdowns just change the palm positioning. Reverse single-arm cable pressdowns are just an isolated movement to get a slightly better contraction if you don't feel it in regular pressdowns, which alot don't. But do these work the lateral head moreso? That's the question, which I doubt you'll find a credible answer for.

I recall seeing an article somewhere that listed a ton of common tricep exercises and which heads they stressed the most. All of them hit each head almost the same, there were a few that hit different heads slightly more than the others but still recruited all heads for the movement. I'll see if I can dig it up, it was a while ago though.

Overload · « **Reply #13 on:** August 19, 2008, 11:38:34 AM »

Quote from: Emmortal on August 19, 2008, 11:07:12 AM

I recall seeing an article somewhere that listed a ton of common tricep exercises and which heads they stressed the most. All of them hit each head almost the same, there were a few that hit different heads slightly more than the others but still recruited all heads for the movement. I'll see if I can dig it up, it was a while ago though.

I studied all this in Kinesiology class.

It is a VERY minor difference.

From what i remember, the changes in elbow position actually opened up a larger chance for injury, which made it, well, pointless.

mesmorph78 · « **Reply #14 on:** August 19, 2008, 12:29:39 PM »

Quote from: Overload on August 19, 2008, 11:38:34 AM

I studied all this in Kinesiology class.

It is a VERY minor difference.

From what i remember, the changes in elbow position actually opened up a larger chance for injury, which made it, well, pointless.

and which excersises most targeted the lateral head?

Ursus · « **Reply #15 on:** August 19, 2008, 12:48:32 PM »

Is lateral the inside?

Overhead stuff does this.

I believe it is mainly genetics but def for a pump and a sore tricep tomorro do single arm reverse pressdowns on a handle attachment...ouch

mesmorph78 · « **Reply #16 on:** August 19, 2008, 01:02:32 PM »

ive tried that but.. it never really hurt
are u talking across the body goudy?
i must admit my arms dont hurt easily...
my chest and back to..
but my arms are really seasoned

Ursus · « **Reply #17 on:** August 19, 2008, 01:05:16 PM »

imagine doing a curl in reverse with it and really flexing at the bottom. Fixed elbow at side, not crossing the body

My lateral head is like a big ball at the bottom...freaky. No one else i know has it so im convinced its genetic.

However, my friend says that he read that the lateral head does not come into play unless u are moving HUGE poundages. Since you are stronger than me that doesnt make sense.

However i do a lot of OHPressing...Barbell especially. Dips too...then again so do you. Ill take a pic of it tomorro for ya if ya like to show ya what i mean

mesmorph78 · « **Reply #18 on:** August 19, 2008, 02:35:36 PM »

the lateral head is on the outside of the arm... my inner head is huge...
i just want to tweak the outer head a little

Overload · « **Reply #19 on:** August 19, 2008, 02:44:52 PM »

Quote from: mesmorph78 on August 19, 2008, 02:35:36 PM

the lateral head is on the outside of the arm... my inner head is huge...
i just want to tweak the outer head a little

My first post at the top gave some suggestions, but again most of it is genetics.

You have awesome triceps Meso! i wouldn't worry too much.

Ursus · « **Reply #20 on:** August 19, 2008, 03:04:29 PM »

Quote from: mesmorph78 on August 19, 2008, 02:35:36 PM

the lateral head is on the outside of the arm... my inner head is huge...
i just want to tweak the outer head a little

WTF i thought ur lateral head was class.
Just keep doing what you are doing its owrking for sure

mesmorph78 · « **Reply #21 on:** August 20, 2008, 12:54:17 AM »

thanks...
goudy and overload
..
but i still think they arent up to par.. especially in correaltion to the long head
im going to try some of the exercises suggested...

mesmorph78 · « **Reply #22 on:** August 24, 2008, 04:43:09 AM »

tried some of the stuff you guys suggested..
already i can feel and see the difference....

El_Pajero · « **Reply #23 on:** August 24, 2008, 06:51:19 AM »

heavy decline ez barbell extensions
close grips on bench
vertical weighted dips

forget the pushbacks, rope pushdown gay shit

QuakerOats · « **Reply #24 on:** August 24, 2008, 08:13:53 AM »

Quote from: El_Pajero on August 24, 2008, 06:51:19 AM

heavy decline ez barbell extensions
close grips on bench
vertical weighted dips

forget the pushbacks, rope pushdown gay shit

exactly, best advice yet.