curiosity struck-for you big guys…
can different triceps exercises target different heads of the tricep? i noticed my lateral head is most prominent (visibly) even though the long head is naturally larger. not sure if this is common.
Different exercises can target different heads, and you should train all three heads as best you can, just as you would train the upper and lower chest, and all three parts of the deltoid.
No not really, the lateral head is often lagging in most guys IME.
You cant isolate the heads of course, but you will shift tension…
So if you need to thicken up the long head, overhead moves and moves where the arms are past perpendicular (when stood).
One of my favourites is the full range skullcrusher.
Most do the skullcrush as a strict iso exercise, but i prefer to do it with a pullover included.
So start at lockout.
Bend elbows as in skullcrush.
When completed full ROM, keep elbows locked in the position and lower weight behind your head.
You will now be in the stretched barbell pullover position.
Pull the bar over KEEPING elbows locked around 90 degrees.
When you reach the position you first began executing the pullover, you extend your elbows again finishing the move.
This is one rep.
With this you REALLY hit the long head as you manage to exercise it through its crossing of both joints.
Once you have form down real well, you can then begin to put on a little more weight than regular skullcrushers as you can use a little momentum.
I also suggest for the elbow extension phase of the move, you do it with the upper arms past a 90 degree angle as then you keep tension on the tri’s the entire exercise.
JJ
Must read for all people who are trying to figure out which movements to include in a well rounded program.
Yes, different exercises target different tricep heads.
What is your main tricep exercise?.. Pushdowns ?
Usually tricep exercises done below your shoulders target the lateral head, like tricep pushdowns. Tricep exercises done above the shoulders will target the long head more, like overhead extensions. Dips and CGBP will pretty much cover your entire triceps.
I’m not one of the “big guys” (yet) but this is a great thread:
Check Bill Roberts’s post two or three posts down the page.
My understanding is that the long head is often neglected, and I find PJR pullovers leave that head screaming more than any other exercise I have tried.
[quote]BONEZ217 wrote:
Must read for all people who are trying to figure out which movements to include in a well rounded program. [/quote]
Hey thanks for linking that… I’ve been thinking about this in the gym lately and that article basically nailed every concern/idea I was having.
Cheers!
Saying above the shoulder line or below only is basically right but BASIC.
It isnt the case solely.
For example, a bar pressdown done with an underhand grip will place more tension on the medial head (and is one of the worst exercises ever conceived!) a VBar pressdown allowing the elbows the flare out will build your lateral head more - as will a close bench with the elbows flared.
I have tried to think about this in a kinesiology manner but i cannot really see whay this is the case - but anecdotally is most certainly is.
Of course overhead work will stretch the long head due to its source attachment, and a stretched muscle when contracted will have greater tension… (Just like the idea for incline DB curls for the long bicep head).
I honestly find it NOT the isolative overhead work that blows up the thick long head, but the pullover inclusive work.
Straight arm pulldowsn, pullovers DB pr Bar, and pullover skullcrushers which i mentioned elsewhere recently…
I’ve always had serious trouble developing anything but the long head for my arms. For some reason, the long head would grow, but the medial and lateral heads would have trouble growing. Heavy close grip work with pins and the v-attachment for pull-downs helped tremendously. It made my triceps 3-dimensional.
[quote]BONEZ217 wrote:
Must read for all people who are trying to figure out which movements to include in a well rounded program. [/quote]
Great article. Period.
I strongly suggest Bill Pearl’s “Keys to the Inner Universe” It lists over 100 tricep exercises with illustrations.