can it really be isolated for more growth? I have never been able to isolate it that much, my inner and middle heads are jacked up and not much at all on the outer head, any movements to help?
Senior Member
can it really be isolated for more growth? I have never been able to isolate it that much, my inner and middle heads are jacked up and not much at all on the outer head, any movements to help?
Junior Member
What's your current routine? Pressdowns with the hands right next to each other can isolate it more than most exercises.
Associate Member
Close-grip presses bud. I do mine on the bench. You will dramatically increase your outer head over a reasonable amount of time if you continue to do this. I was lagging behind in that area for the longest time. I'm slowly and progressively making quality progress.
Associate Member
seated weighted dips are my bread and butter to target all 3 heads in the triceps. u cud even try em on a parallel dip bar..but take the most narrowest grip possible..and ur triceps will get blasted from the outer head as well.
stay big
Banned
Try this for Edited. Read the board rules. Do not post links to other sites.. You can definitely target your outer triceps specifically.
John
Edited. Read the board rules. Do not post links to other sites.
Associate Member
would you guys recommend doing sitted dips over regular body dips ??
AR VET
Ian King: In Target Bodybuilding, published by Human Kinetics in 1999, Tesch reviewed twenty triceps exercises and identified which heads of the tricep were primarily trained by which exercises. The more a certain head is targeted, the more stars it gets. His summary is as follows:Originally Posted by BITTAPART2
French press with EZ bar:
Lateral Head: *
Long Head: **
Medial Head: *
French press with EZ bar on decline bench
Lateral Head: **
Long Head: **
Medial Head: **
Supine triceps extension with dumbbell and neutral grip
Lateral Head: **
Long Head: *
Medial Head: *
Overhead triceps extensions with dumbbell and neutral grip
Lateral Head: **
Long Head: **
Medial Head: **
Overhead triceps extensions with dumbbell and rotation
Lateral Head: **
Long Head: **
Medial Head: **
Overhead triceps extensions with reverse grip
Lateral Head: *
Long Head: **
Medial Head: *
Standing French press with straight bar
Lateral Head: **
Long Head: *
Medial Head: **
Triceps pushdown with straight bar and narrow grip
Lateral Head: **
Long Head: **
Medial Head: *
Triceps pushdown with rope
Lateral Head: **
Long Head: **
Medial Head: **
Triceps pushdown with angled bar
Lateral Head: **
Long Head: **
Medial Head: **
One-arm triceps pushdown
Lateral Head: **
Long Head: *
Medial Head: **
One-arm triceps pushdown with reverse grip
Lateral Head: **
Long Head: **
Medial Head: **
Bench press with narrow grip
Lateral Head: **
Long Head: *
Medial Head: **
Parallel bar dip with neutral grip
Lateral Head: **
Long Head: **
Medial Head: **
Bench dip
Lateral Head: **
Long Head: **
Medial Head: **
Pullover with EZ bar and narrow grip
Lateral Head: *
Long Head: **
Medial Head: *
Military press with straight bar, behind neck
Lateral Head: **
Long Head: nil
Medial Head: **
Standing dumbbell press
Lateral Head: *
Long Head: nil
Medial Head: *
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