tri outer head

**Steven7** · 10-08-2005, 11:31 AM

What do you guys do to hit the outer head of the tri?

**steve0** · 10-08-2005, 09:06 PM

ropepull downs are good as well as dips

**spywizard** · 10-08-2005, 09:08 PM

i do 4 exercises for my tri..

rope pull down heavy as i can 4 x 20

then flat bar press down 4 x 20
then without rest reverse grip under 4 x failure

dips..

**steve0** · 10-08-2005, 09:15 PM

Originally Posted by spywizard

i do 4 exercises for my tri..

rope pull down heavy as i can 4 x 20

then flat bar press down 4 x 20
then without rest reverse grip under 4 x failure

dips..

no, behind the neck exercises Spy????? i always do 4 x 10 on skull crushers

**spywizard** · 10-08-2005, 09:18 PM

any pull downs behind the neck can and will lead to rotor cuff injury.. so no..

but i'm old, and lessons learned through experience.

once upon a time i did skulls, but not anymore.. i prefer to do controlled exercises that i can get a better pump from ..

**Steven7** · 10-08-2005, 09:25 PM

My current tri work out looks like this.

Rope pushdowns 12, 10, 8, 6
Behind the neck press 15, 12 10, 8
And dips. ( although I only just started using weight with them this wk)

But I don't ever seem to get a burn on the outer head. the rest seems to tire first.

**spywizard** · 10-08-2005, 09:30 PM

http://www.naturalweightlifting.com/...al/triceps.htm

here is another..

**Flexor** · 10-09-2005, 12:49 PM

IMO you can't isolate the triceps. You can prestretch the long head with overhead extensions or presses which can cause more damage to be done, but that is not isolating the long head.

The three triceps have a common tendon insertion and forearm rotation has no effect on the shape or stretch of any of the heads. The medial is recruited during low intensity, then the lateral head then the long head with highest intensity.

You cannot isolate one head because this would mean uneven contraction of a particular head and therefore cause a slackening in one part of the tendon but not in another, which ISN'T possible.

All you can do is work your triceps and stimulate them as a whole.

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As a separate but related issue, you can't truly isolate your biceps, it is simply that forearm position causes different mechanical leverages and disadvantages because of the separate tendons for each bicep head. If you put the long head into the best position for leverage, i.e. hammer or reverse position, the medial head is still contracting but you aren't getting a full stretch or contraction which means less growth.

Another myth is that reverse curls activate the brachialis more. In fact the brachialis is the one true elbow flexor because forearm rotation has no impact on it. It is recruited at all times because the tendon inserts on part of the ulnar which doesn't rotate. However, by putting the biceps into a mechanical disadvantage, you obviously will put more strain on the brachialis and therefore get more growth.