Which tricep exercises are best for which heads?

[sk*]

I notice one of my tricep heads is way smaller than the other two, so i'm looking for ideas.

Do you guys think it is mostly genetics? Was thinking of adding some extra tricep exercises just to hit that head as it might help with my bench.

It's the head on the back side of the arm. Having kind of a hard time explaining, maybe you guys have names for them. Inner, outer, etc? I think it's the shortest head ...

Thanks.

-sk

 

[revexrevex]

I think its genetics

 

[PolishHammer1977]

overhead dumbell extensions

 

[vinylgroover]

I think close-grip benches are the best for adding meat to the whole tricep. I use them as my 5x5.

 

[spatts]

I'm with VG.

 

[sk*]

I like close grip bench and have been doing it ever since I can remember, but the short head of my tricep isn't well developed and the horseshoe isn't as good as I would want.

I'll give overhead dumbell extensions a shot ...

-sk

 

[vinylgroover]

I find if i want to add mass, i need to do exercises which require lot's of weight to be used......i can't use lot's of weight with exercses like dumbell extensions......each to their own.

 

[spatts]

I'm with VG. Again.

 

[vinylgroover]

I'm with Spatt's on this one

 

[sk*]

I find if i want to add mass, i need to do exercises which require lot's of weight to be used......i can't use lot's of weight with exercses like dumbell extensions......each to their own.

Well it makes sence, I always use the same "philosophy" too ...

-sk

 

[vinylgroover]

When do you train your triceps? ie what's your split

 

[sk*]

When do you train your triceps? ie what's your split

Started wsb recently ...

So ME day on wednesday.

-sk

 

[vinylgroover]

Started wsb recently ...

So ME day on wednesday.

-sk

Not familiar with wsb.

One thing i have noticed recently however, is that since i started incorporating heavy standing barbell presses for shoulders, my tricep strength and size has improved. Not sure if it's a coincidence, but it has happened.

 

[overhead]

I can really feel the soreness in the rear of my tricep after doing overhead dumbell extensions, both arms one dumbell (uhhh maybe two if you count the guy lifting it ). Not sure if they are growing from it, but they do get sore

 

[spatts]

Sk*, what Vg is saying is also the WSB view on it, to an extent. Notice that the workout starts with compound moves, heavy in a low rep range, and then isolated work in a higher rep range? That's pretty much what he said here:

"I find if i want to add mass, i need to do exercises which require lot's of weight to be used......i can't use lot's of weight with exercses like dumbell extensions......each to their own."

 

[Jacob Creutzfeldt]

Has anyone really ever hypertrophied only a specific head on their tricep?

 

[spatts]

*chirp*chirp*

 

[from zero]

Close grip bench, weighted dips ... just make them grow. In time, it will.

 

[Maccer101]

Some excercises are supposed to stimulate the 3 heads to differing degrees, but I think its down to genetics at the end of the day. I have a small short head too & no specific training has ever changed that. Its just how your arm is put together matey.
Just stick to growing the whole tricep with some good heavy bilateral movements (dips, skullcrushers, close grip bench presses), although I have to dissagree with Vinylgroover and say that I've found rep ranges of 9-12 better for triceps growth, but this difference is probably down to individual differences in muscle composition (if it works for you, do it)

 

[PolishHammer1977]

Heavy Close Grip Presses must continue.

Add

Overhead db extensions to tattack your specific weakness. I had a similar one and I am working through it now This should be completed as an accesory exercise

 

[FatRat]

Has anyone really ever hypertrophied only a specific head on their tricep?

I really cant see it being a significant amount if they have.

 

[ffknight84]

ive notied that the inside of my arm feels more worked ( uhh ) when doing skull crushers IMO.

 

[MrRTTB]

I started this some time ago and they then started to grow

Split:
mon: Chest + Triceps puchdowns(3 sets of 8-10reps each)
tue: back + hammercurls
Wedn: Off
Thu: shhoulders(only one press movement as I do not want to involve triceps too much)
Fri, legs
Sat: Arms

SAturday: Biceps + triceps

Triceps:

Reverse close grip bench or close grip machine bench press 5x5
Scullcruchers 10-12reps, strict..
Tricepspressdowns 10-6-4 or something like that

Next time(next week)
Dips 5x5
Triceps pressdowns 6-8reps
one arm Dumbell sculls OH(seated). 10-6-3
Dips between 2 benches MAX reps 1 set

Next time
Close grip bench(not reverse grip) 5x5
Sculls
Triceps pressdowns

Next time
Sculls 5x5
Triceps pressdowns
Reverse grip bench, light weight..

Next time
triceps pressdowns 2 set 12reps each
Then Dips or narrow bench or sculls, 5 set, 6-8reps each
end with OH dumbell and 1 set kickbacks.