Outer Tricep Head

[Da Underboss]

Hey Bros:

My inner heads have really over developed my outer heads, my arms are starting to look goofy! I kinda just switch between a few different tricep exerciese, can u guys help me put togther a good routine to focus on the outer head and put on overall mass.

Here's My Usual Routine:

1. Overhead two handed dumbells or skulls HEAVY FOUR SETS
2. Close Grip Bench I LOVE IT
3. Rope Pulldowns FOUR SET TO FAILURE

What I'm Thinking

1. Overhead two handed camber press
2. close grip
3. straigh bar pulldowns
4. kickbacks

Lemme know what u guys think!

[kboxer]

I would say v bar pushdowns. My problem is inner heads are underdeveloped.

[Jef-El]

1. Overhead two handed dumbells or skulls HEAVY FOUR SETS
2. Close Grip Bench I LOVE IT
3. Rope Pulldowns FOUR SET TO FAILURE

What I'm Thinking

1. Overhead two handed camber press
2. close grip
3. straigh bar pulldowns
4. kickbacks

How long have you been following the first routine?

For mass, you have some good exercises in the 1st set.

CGBP, overhead extension, rope pressdowns...you could throw in Skulls, and wt.d dips.

I dont think Kickbacks are worth the time.

[Da Underboss]

Hey guys I just want to find an exercise or variation that I can really tear up my outer heads with. For example when u do the one handed dumbell extensions behind the head, basicly across your back going towards your opposite should you can really isolate that inner head, and FUKCING tearin into it, I was wondering if you guys knew of any exercises or variations that you can isolate your outerhead like that.

Thanks

[MMC78]

Overhead dumbell or barbell exercises stress the inner (long) head.

The outer head is hit heavily in all pressing movements. Any kind of tricep pressdown is going to involve the outer head to a large degree.

[GoingBiG]

Da Underboss > I am pretty sure you cant isolate the heads... If thats what you meant...

[bluethunder]

You most definately can target the 3 heads. The way to help isolate the outer head(which is the hardest usually) is doing REVERSE SKULL CRUSHERS(french presses) using a straight bar NOT the ez. Grip underhand. The 2nd is REVERSE PRESS DOWNS with again the straight bar. My favorite one for the outer head is reverse single cable press downs using the "D" handle due to the fact that you can really squezze & hold the contraction. I sometimes hold on to the cable cross over machine with one hand & bend at the knees,so by the time I pull down& squezze my hand with the D handle is almost touching the floor. Hope this helps.

[Da Underboss]

blue thunder, thanks bro thats exactly what I was looking for, gonna add the one handed reverse, did them today just one set to check 'em out and I love them. Here's what I'm thinking for tri's my overall goal is to gain mass especially on my outer head.

two handed dumbell overhead presses
close grib bench
one handed reverse pulldowns
cable pulldowns with a rope


Thanks bros

[63190]

I like pulley pull downs. Like a push down, but with palms facing up. I got the same problem.
I was doing:
1. Close grip bench elbows out
2. Standing over head tricep extension palms up
That's it. For like 6-7 months. Inner is huge now. Also try #2 palms facing the floor at the start. You can cheat with your calves or bend the knee's a bit to explode when you go heavy.