TRICEPS: developing the lateral head

[Vortexx]

I have very developed "hanging" triceps long head and also very decent medial head, but for me it's harder to blast the lateral head to make a complete thick horseshoe...

(people that say "you cannot target certain heads of a muscle , you can't change the shape of a muscle" etc. better skip this post, cause i feel that while you cannot exclusively target them you can change the way the workload is spread over all heads and make a SIGNIFICANT difference in muscle development)

I've been experimenting a bit a lately succesfull
with an exercise that seems to emphasize the lateral head

1 arm cable extension behind back with neutral grip (rope)

The thing is that when you extend your arm , it want to move away from your body (sideways) . While the medial is used to keep the elbow ticked in your sides, the lateral head has to take over when you move the arm away......

Wich exercises / style of execution has contributed most to the lateral heads of your triceps (besided crazy genetics
) ????

 

[wiseguy1]

Vortexx you have alot of questions concerning triceps. Forget about cables the only exercise I do for triceps is weighted dips. My triceps get more then enough work when doing bench presses and shoulder presses.

Stick with basic movements:

Dips
French Presses

IMO thats more then enough.

 

[Manu]

good question vortexx

You think there's no piont on making specific exercice for that part wiseguy1?

What the rest think?
Thanks

 

[brooklynboy]

Presonaly I think the best way to hit your tri (all three of them)is heavy close grip bench and I do rope pull downs too really hit the heads of all three. Just make sure you really turn that rope all the way out and squeeze for a second or two. That is what has helped me get the horse shoe you are looking for.

Peace

Brooklynboy
[email protected]

 

[bignate73]

Presonaly I think the best way to hit your tri (all three of them)is heavy close grip bench and I do rope pull downs too really hit the heads of all three. Just make sure you really turn that rope all the way out and squeeze for a second or two. That is what has helped me get the horse shoe you are looking for.

Peace

Brooklynboy
[email protected]

if you turn the rope out, chance are you internally rotate your shoulder....which takes the long head out.

use 2 ropes, slide them to the longest length (1 rope each hand) that way you can move straight down to the sides, keeping the shoulders square and neutral.

 

[tzan]

if you turn the rope out, chance are you internally rotate your shoulder....which takes the long head out.

use 2 ropes, slide them to the longest length (1 rope each hand) that way you can move straight down to the sides, keeping the shoulders square and neutral.

Damn good idea bignate. I'm deffiantly going to have to give it a try next time.