Best excercise for triceps lateral head...

RushXcore · 11-17-2006, 04:01 AM

I really just need everyone's opinion on this one. Because all books, websites, and magazines say the exact opposite of one another. So if there is anyone that has experienced the same problem as me ( lacking a well developed lateral head ) and has used a specific excercise to remedy the situation, Please let me know.

beavesmx44 · 11-17-2006, 04:22 AM

Quote:

Originally Posted by RushXcore

I really just need everyone's opinion on this one. Because all books, websites, and magazines say the exact opposite of one another. So if there is anyone that has experienced the same problem as me ( lacking a well developed lateral head ) and has used a specific excercise to remedy the situation, Please let me know.

close grip, reverse grip, and lying extensions have allowed the most progression for myself

**DarkFalcon** · 11-17-2006, 04:51 AM

I've been able to make a huge change to both mine and dnyc99's lateral tricep head by performing a variation of the standard tricep cable pushdown. Instead of locking your elbows at your side and just moving your forearms up and down you flare your elbows out so they are parallel to the bar and you pump up and down like they used to do on the old hand pump train cars. I'll try to find a good video of it for you but I guarantee great results with it.

TheRock · 11-17-2006, 05:21 AM

Rack Lockouts. 5 or more reps per set.

Close Grip Bench.

Cable pushdowns with Rope - focus on ripping the ropes apart.

Tate Presses.

**Ikaika** · 11-17-2006, 08:02 AM

Quote:

Originally Posted by DarkFalcon

I've been able to make a huge change to both mine and dnyc99's lateral tricep head by performing a variation of the standard tricep cable pushdown. Instead of locking your elbows at your side and just moving your forearms up and down you flare your elbows out so they are parallel to the bar and you pump up and down like they used to do on the old hand pump train cars. I'll try to find a good video of it for you but I guarantee great results with it.

I know exactly what you're talking about DF...Markus Ruhl does them in his video.

you'll probably wanna do them a bit slower than he does, and also don't look around like a dumbass while you're doing them as well.

**Grunt76** · 11-17-2006, 10:46 AM

Quote:

Originally Posted by Ikaika

I know exactly what you're talking about DF...Markus Ruhl does them in his video.

you'll probably wanna do them a bit slower than he does, and also don't look around like a dumbass while you're doing them as well.

That can't be Ruhl?

That guy has no legs...

ja_ke · 11-17-2006, 02:13 PM

Quote:

Originally Posted by Grunt76

That can't be Ruhl?

That guy has no legs...

ew idk if it is just the angle of the camera or if his legs are really that rediculously skinny. but it looks very bad.

Boomer718 · 11-17-2006, 03:55 PM

Quote:

Originally Posted by Grunt76

That can't be Ruhl?

That guy has no legs...

I agree; that is not Ruhl. I recall seeing Bertil Fox doing tricep work, in an old VHS tape, exactly the way that it's done in that video clip.

**Ikaika** · 11-17-2006, 04:45 PM

no no no, that wasn't Markus. I couldn't find the clip I was looking for, so I had to settle for some random guy I found on YouTube. Forgot to include that little tidbit.

ja_ke · 11-17-2006, 04:50 PM

every time that I would do pushdowns at the gym like that some guy would always let me know how I was doing it wrong and if I wanted to have huge tricps I should do it like how he showed me. To bad the guy only used machines.

navarone · 11-17-2006, 11:58 PM

haha wow... someone needs to forget the upperbody for a lil while and start hitting those legs!

**bigDman** · 11-18-2006, 12:23 AM

its all about floor presses and Close grip bench press

blast_ · 11-18-2006, 07:57 AM

Close grip bench press, reverse grip bench press, dips

**Ikaika** · 11-18-2006, 03:31 PM

reverse grip bench might be the most uncomfortable lift i've ever done. I feel like I'm going to drop the bar on myself every time I do it.

**Grunt76** · 11-18-2006, 03:45 PM

Quote:

Originally Posted by Ikaika

reverse grip bench might be the most uncomfortable lift i've ever done. I feel like I'm going to drop the bar on myself every time I do it.

Yeh I get that same feeling.

**powerman2000** · 11-20-2006, 09:23 AM

Reverse grip cable pressdowns nail the outer tricep head better than anything else.

**Ikaika** · 11-20-2006, 04:41 PM

Quote:

Originally Posted by powerman2000

Reverse grip cable pressdowns nail the outer tricep head better than anything else.

i'll try those tomorrow and see how they feel.

**DarkFalcon** · 11-21-2006, 01:00 AM

Quote:

Originally Posted by Ikaika

I know exactly what you're talking about DF...Markus Ruhl does them in his video.

you'll probably wanna do them a bit slower than he does, and also don't look around like a dumbass while you're doing them as well.

Thanks bro that's exactly what I was looking for. Do those slower and with a greater ROM and you will get amazing result's.

11-17-2006, 04:01 AM	#1
RushXcore New Member Join Date: Nov 2006 Location: St.Louis Posts: 8 Recipes: 0 Rep Power: 0	Best excercise for triceps lateral head... I really just need everyone's opinion on this one. Because all books, websites, and magazines say the exact opposite of one another. So if there is anyone that has experienced the same problem as me ( lacking a well developed lateral head ) and has used a specific excercise to remedy the situation, Please let me know.

11-17-2006, 05:21 AM	#4
TheRock Pro Stature Join Date: Sep 2005 Posts: 419 Recipes: 0 Rep Power: 37	Rack Lockouts. 5 or more reps per set. Close Grip Bench. Cable pushdowns with Rope - focus on ripping the ropes apart. Tate Presses. __________________ B3457 daß Scheiße

11-17-2006, 04:45 PM	#9
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,806 Recipes: 0 Rep Power: 215	no no no, that wasn't Markus. I couldn't find the clip I was looking for, so I had to settle for some random guy I found on YouTube. Forgot to include that little tidbit. __________________ No supplement can make up for the lack of a strong work ethic.

11-17-2006, 11:58 PM	#11
navarone Pro Stature Join Date: Aug 2006 Location: Ontario, Canada Posts: 931 Recipes: 0 Rep Power: 49	haha wow... someone needs to forget the upperbody for a lil while and start hitting those legs! __________________ Obsessed is a word the lazy use to describe the dedicated Stats: Weight: Between 200-205 depending on the day Bench: 265X5 atm. Squat: 360X5 atm.. Higest Ever 435 Deadlift: 420X3 Waist: 34 Arms: 17.5 cold . Pics Finally! http://www.ironmass.com/f16/nav-s-1-...ulk-12947.html

11-18-2006, 12:23 AM	#12
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,619 Recipes: 0 Rep Power: 186	its all about floor presses and Close grip bench press __________________ COME CHECK OUT MY JOURNAL

11-17-2006, 04:51 AM	#3
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 12,526 Recipes: 0 Rep Power: 309	I've been able to make a huge change to both mine and dnyc99's lateral tricep head by performing a variation of the standard tricep cable pushdown. Instead of locking your elbows at your side and just moving your forearms up and down you flare your elbows out so they are parallel to the bar and you pump up and down like they used to do on the old hand pump train cars. I'll try to find a good video of it for you but I guarantee great results with it.

11-17-2006, 04:50 PM	#10
ja_ke Pro Stature Join Date: Jul 2005 Location: Allen Park, MI Posts: 207 Recipes: 0 Rep Power: 7	every time that I would do pushdowns at the gym like that some guy would always let me know how I was doing it wrong and if I wanted to have huge tricps I should do it like how he showed me. To bad the guy only used machines.

11-18-2006, 07:57 AM	#13
blast_ Pro Stature Join Date: Oct 2006 Posts: 233 Recipes: 0 Rep Power: 20	Close grip bench press, reverse grip bench press, dips

11-18-2006, 03:31 PM	#14
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,806 Recipes: 0 Rep Power: 215	reverse grip bench might be the most uncomfortable lift i've ever done. I feel like I'm going to drop the bar on myself every time I do it. __________________ No supplement can make up for the lack of a strong work ethic.

11-20-2006, 09:23 AM	#16
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,288 Recipes: 0 Rep Power: 199	Reverse grip cable pressdowns nail the outer tricep head better than anything else. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247