Getbig Bodybuilding, Figure and Fitness Forums
Getbig Bodybuilding Boards => Training Q&A => Topic started by: dragonheart on July 30, 2007, 05:11:42 PM
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what are some of the best exercises to hit the tricep head on the side of your arm, not the back side?
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It's difficult to isolate only the lateral head, but a cable pressdown using the rope attachment tends to hit this area more if you concentrate on squeezing it laterally "outwards." You actually don't need much weight if you do it properly and use full ROM and hold a peak contraction.
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cable push downs, dip machine, skull crushers, but flare your elbows outward more than tucking them in. this will put more stress on the lateral head.
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dude. this is simple. do straight bar push downs on the pulley, but with an underhand grip.
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dude. this is simple. do straight bar push downs on the pulley, but with an underhand grip.
that is kinda like the opposite of good advice...that stimulates the rear head more than anything else...
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ummmm no!!! reverse grip pull downs are almost entirely the side head. normal grip push downs are almost entirely the rear head.
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you ever had an anatomy class? :P
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It's become popular for a while now to suggest reverse-grip triceps work. Makes no sense to me, as the limitations of the grip will always mitigate some of the benefit.
Better to me are various compound triceps exercises like dips, dip machine, bench dips or close-grips done with the usual grip but knuckles facing inwards towards each other. That not only works the medial and lateral heads more effectively, it can be done with decent weight. Wide grip rope pushdowns basically allow this to be done more easily because the grip's flexible, the wrists aren't forced to stay in the same position.
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It's become popular for a while now to suggest reverse-grip triceps work. Makes no sense to me, as the limitations of the grip will always mitigate some of the benefit.
Better to me are various compound triceps exercises like dips, dip machine, bench dips or close-grips done with the usual grip but knuckles facing inwards towards each other. That not only works the medial and lateral heads more effectively, it can be done with decent weight. Wide grip rope pushdowns basically allow this to be done more easily because the grip's flexible, the wrists aren't forced to stay in the same position.
Thanks for clearing that up...I haven't used them in multiple years, because like you said your grip notates the amount of muscular work done. Plus it looks gay! ;D
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hahahaha, it always makes me laugh when you see guys trying to do reverse grip lying extensions with the 40 pound fixed weight EZ curl bar struggling to hold onto the thing.
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Plus it looks gay! ;D
Thank you. Especially using 10 lb. ;D
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alright guys. your all idiots.
if your hand is palm in(normal pushdawns, and you hitting primarily the rear head; then by twisting your hand a quarter of the ways out( to rope pull downs) you transition from rear head to both rear and side heads, then its only logical that the next quarter(reverse pull downs) turn will transition from rear and side head to the side head alone.
fucking RETARDS. go do the exercise and you will FEEL just how right i am.
and squadfaggot, reverse grip skull crushers with the ez curl bar are a fantastic outerhead developer.
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alright guys. your all idiots.
if your hand is palm in(normal pushdawns, and you hitting primarily the rear head; then by twisting your hand a quarter of the ways out( to rope pull downs) you transition from rear head to both rear and side heads, then its only logical that the next quarter(reverse pull downs) turn will transition from rear and side head to the side head alone.
fucking RETARDS. go do the exercise and you will FEEL just how right i am.
and squadfaggot, reverse grip skull crushers with the ez curl bar are a fantastic outerhead developer.
;D
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It's difficult to isolate only the lateral head, but a cable pressdown using the rope attachment tends to hit this area more if you concentrate on squeezing it laterally "outwards." You actually don't need much weight if you do it properly and use full ROM and hold a peak contraction.
YEP!! go a bit lighter, but visualize trying to pull the rope apart, not just down and out...this will emphasize the part you want
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alright guys. your all idiots.
if your hand is palm in(normal pushdawns, and you hitting primarily the rear head; then by twisting your hand a quarter of the ways out( to rope pull downs) you transition from rear head to both rear and side heads, then its only logical that the next quarter(reverse pull downs) turn will transition from rear and side head to the side head alone.
Can you explain how that works when the muscle you are describing has one insertion point where is crosses the elbow.
Thanks ever so much.
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alright guys. your all idiots.
if your hand is palm in(normal pushdawns, and you hitting primarily the rear head; then by twisting your hand a quarter of the ways out( to rope pull downs) you transition from rear head to both rear and side heads, then its only logical that the next quarter(reverse pull downs) turn will transition from rear and side head to the side head alone.
fucking RETARDS. go do the exercise and you will FEEL just how right i am.
and squadfaggot, reverse grip skull crushers with the ez curl bar are a fantastic outerhead developer.
Isn't this dude 16 years old? Thank god we have someone here with experience. ::)
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18.
i was 16 when i first started posting here..
but it doesnt matter what my age is. you dont have to be be any age to feel a muscle getting worked out, or to understand the logic of anatomy. i am teling you to go try it...you will know i am right.
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18.
i was 16 when i first started posting here..
but it doesnt matter what my age is. you dont have to be be any age to feel a muscle getting worked out, or to understand the logic of anatomy. i am teling you to go try it...you will know i am right.
Experience isn't everything, but you're in no position to be this sure about your theories.
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yes i am.
:)
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another way to REALLY tear up the outer head is b doing rope pull downs, but as you extend your arms down, roll the back of your hands apart form each other, and towards the floor. sort of like opening a book.
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At this point candidate's arrogance blows away his advice.
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a truly arrogant person will not appear arrogant at all.... at least; not in person.
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Can you explain how that works when the muscle you are describing has one insertion point where is crosses the elbow.
Thanks ever so much.
candidate needs a freaking anatomy class is what I am thinking... I bet you use straps to help your feeble grip hold on to the massive 30 lbs. reverse grip cable pushdowns...haha!
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candidate needs a freaking anatomy class is what I am thinking... I bet you use straps to help your feeble grip hold on to the massive 30 lbs. reverse grip cable pushdowns...haha!
Listen at 18 years old with a full 2 years of 50 lb. barbell curls under his belt he already has it all figured out! Thank God he's here to straighten us out. ;)
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Listen at 18 years old with a full 2 years of 50 lb. barbell curls under his belt he already has it all figured out! Thank God he's here to straighten us out. ;)
hahahahahaha.
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3 years. and i can barebll curl 110 pounds for working sets, thank you very much.
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ummmm no!!! reverse grip pull downs are almost entirely the side head. normal grip push downs are almost entirely the rear head.
no this hits the long head not the side head
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alright guys. your all idiots.
if your hand is palm in(normal pushdawns, and you hitting primarily the rear head; then by twisting your hand a quarter of the ways out( to rope pull downs) you transition from rear head to both rear and side heads, then its only logical that the next quarter(reverse pull downs) turn will transition from rear and side head to the side head alone.
fucking RETARDS. go do the exercise and you will FEEL just how right i am.
and squadfaggot, reverse grip skull crushers with the ez curl bar are a fantastic outerhead developer.
The boys right. I use the ezcurl cable bar and do reverse grip. I dont find it limits teh weight i can work with, as i can go pretty much as heavy doing reeverse grip as regular grip. Now i dont only do reverse grip, but i usually do them every other workout, and i have a great side insert whatever the fuck its called.
Also wide grip pushdowns work great for me to for targeting that part of the tri.
must my 2c
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The boys right. I use the ezcurl cable bar and do reverse grip.
You're making the same mistake he is. What he's suggesting is only one way, and personally i don't find it the best alternative.
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so first i am wrong, and need an anatomy class. then im arrogant, stupid, and i dont know what im talking about because im a teenager.
and now...its just that what i said is not the best option, but it IS indeed an option?
stop hating on me just because your jealous of my amass of knowledge at such a young age.
^^now THAT is arrogant. but i dont give a fuck...because i am legitemately knowledgeable; and therefore, rightly arrogant.
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so first i am wrong, and need an anatomy class. then im arrogant, stupid, and i dont know what im talking about because im a teenager.
and now...its just that what i said is not the best option, but it IS indeed an option?
stop hating on me just because your jealous of my amass of knowledge at such a young age.
^^now THAT is arrogant. but i dont give a fuck...because i am legitemately knowledgeable; and therefore, rightly arrogant.
Don't kid yourself, your know-it-all attitude's 100% obnoxious. I knew more than you at your age but never assumed i had it all figured out going around "explaining the truth" to others the way you do, wording it as though it's the only way.
Bottom line anyone who goes around patting himself on the back for being "knowledgeable" probably isn't if you have to say it. It only confirms you're a jackass.
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Don't kid yourself, your attitudes especially the know-it-all stuff's 100% obnoxious. Being only 18 and telling everyone else that you have it all figured out makes you look like a jackass.
exactly. i dont give a fuck what you people think of me. so ill say whatever the hell i want to say...
normally i am a really nie guy. but when people contradict my advice, especially my ACCURATE advice, just because they can say "hes only 18. ahahaha. to be 18 again and know everything!!"; im going to fire back.
i am NOT your average 18 year old, pumpster. i DO have knowledge. what i DONT have, obviously, is that much experience. but like you said...you dont need experience to have info, you just need a brain and an interest.
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You're way too impressed with yourself, and keep making absolute statements like you know better than anyone else when in fact you're almost the least qualified.
I said experience isn't everything, get it right. I means a lot even though you arrogantly dismiss it.
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exactly. i dont give a fuck what you people think of me. so ill say whatever the hell i want to say...
normally i am a really nie guy. but when people contradict my advice, especially my ACCURATE advice, just because they can say "hes only 18. ahahaha. to be 18 again and know everything!!"; im going to fire back.
i am NOT your average 18 year old, pumpster. i DO have knowledge. what i DONT have, obviously, is that much experience. but like you said...you dont need experience to have info, you just need a brain and an interest.
you claim to have knowledge, but your "advice" is contradictary to the anatomy and physics of the body... so in fact, you DON'T have knowledge. You have an assumption...
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you claim to have knowledge, but your "advice" is contradictary to the anatomy and physics of the body... so in fact, you DON'T have knowledge. You have an assumption...
what advice is contradictory to human anatomy? show me. because there is nothing. reverse pull downs DO hit the outer head. more so than rope pull downs, in fact.
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what advice is contradictory to human anatomy? show me. because there is nothing. reverse pull downs DO hit the outer head. more so than rope pull downs, in fact.
I tell you what...since you have such extensive knowledge... You show me how your "claim" is true.... This is your shot to prove me wrong big boy! If you provide evidence that what you are "claiming" is TRUTH then I will admit my lack of "knowledge."
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I tell you what...since you have such extensive knowledge... You show me how your "claim" is true.... This is your shot to prove me wrong big boy! If you provide evidence that what you are "claiming" is TRUTH then I will admit my lack of "knowledge."
all i could find was a link to bodybuildign dot.com; that pretty much says that rope push downs work all three headsequally, and all three heads equal to reverse pull downs... pretty lame answer.
http://forum1.bodybuilding.com/showpost.php?p=43028351&postcount=1
the anmount of stars denotes the amount of muscle activation on each head for the exercises listed.
Triceps pushdown with rope
Lateral Head: **
Long Head: **
Medial Head: **
Triceps pushdown with angled bar
Lateral Head: **
Long Head: **
Medial Head: **
One-arm triceps pushdown
Lateral Head: **
Long Head: *
Medial Head: **
One-arm triceps pushdown with reverse grip
Lateral Head: **
Long Head: **
Medial Head: **
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all i could find was a link to bodybuildign dot.com; that pretty much says that rope push downs work all three headsequally, and all three heads equal to reverse pull downs... pretty lame answer.
http://forum1.bodybuilding.com/showpost.php?p=43028351&postcount=1
the anmount of stars denotes the amount of muscle activation on each head for the exercises listed.
Triceps pushdown with rope
Lateral Head: **
Long Head: **
Medial Head: **
Triceps pushdown with angled bar
Lateral Head: **
Long Head: **
Medial Head: **
One-arm triceps pushdown
Lateral Head: **
Long Head: *
Medial Head: **
One-arm triceps pushdown with reverse grip
Lateral Head: **
Long Head: **
Medial Head: **
Listen I am not trying to bust your balls man...but this info does not support your "theory." Lets keep this civilized and keep searching....
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I think we all need to chill here a little ;D. I'm actually going to give it a try tonight at gym and see how it feels. Not sure it will work that well with low weight though :-\.
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I think we all need to chill here a little ;D. I'm actually going to give it a try tonight at gym and see how it feels. Not sure it will work that well with low weight though :-\.
Yeah I dunno about low weight, I go for high weight, about as much as I would for regular grip, just maybe 5-10lbs less. I find it doesnt hurt my elbows as much either, but dont ask me the science behind it! :P
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Yeah I dunno about low weight, I go for high weight, about as much as I would for regular grip, just maybe 5-10lbs less. I find it doesn't hurt my elbows as much either, but dont ask me the science behind it! :P
Yeah i tried it today. It is a differant feel to it but i couldn't pinpoint which head exactly was feeling it the most. I was a little fatigued tho as i had just finished a few sets of dips and it was at the end of my workout when i tried them. May have to try them fresh to really pinpoint it I'd say.
Very hard to use much weight though for me. I was using half of what i use with a normal grip :P. My thumbs in the grip would start giving way well before my triceps. Ummm I think I'm still on the fence with these, could be something to throw in once every 2nd or third workout i guess 8).
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Oh shit big suprise,
Cumster Pumpster deleted my ON TOPIC post again. What a nazi. ::)
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Oh shit big suprise, Cumster Pumpster deleted my ON TOPIC post again. What a nazi. ::)
Continue trolling and you'll be in timeout.
Hope this helps ;D
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No one has answered my question.
The answer to my question would show how wrong a number of you are.
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No one has answered my question.
The answer to my question would show how wrong a number of you are.
what questions was that?
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Can you explain how that works when the muscle you are describing has one insertion point where is crosses the elbow.
Thanks ever so much.
This was in response to someone suggesting that a reverse girp works some part of the tricep more than another. I would like to know how rotation at the elbow and or wrist can change emphasis form one head to another when all 3 share an insertion point where they cross the elbow.
Anatomy and physiology answer these questions better than 'bro science'.