Lateral Triceps Heads (How you command them to grow!)

**Swolberham_Lincoln** · 01-30-2016, 08:43 PM

I have been lifting for 10+ years. I've always had a big chest and back but my triceps don't come in the way I'd like them to. My other two tricep heads are decent, but the lateral head (outside of the arm, the horseshoe) is under-developed. I was wondering if you found from your lifting experience what works best for you to develop this part of your triceps.

**tice1212** · 01-31-2016, 09:53 AM

Originally Posted by Swolberham_Lincoln

I have been lifting for 10+ years. I've always had a big chest and back but my triceps don't come in the way I'd like them to. My other two tricep heads are decent, but the lateral head (outside of the arm, the horseshoe) is under-developed. I was wondering if you found from your lifting experience what works best for you to develop this part of your triceps.

https://youtu.be/u3AbFlyLYOA Ben nailed it in this video I believe

**Swolberham_Lincoln** · 01-31-2016, 11:09 AM

Awesome link! thank you for sharing! I will try this next workout

**bartman314** · 01-31-2016, 12:39 PM

holy smokes. i'm giving that a tri (get it?!?)!

**bsh** · 01-31-2016, 12:43 PM

Originally Posted by bartman314

holy smokes. i'm giving that a tri (get it?!?)!

haha

**hellomycognomen** · 01-31-2016, 01:51 PM

Hand position grip makes no difference to the triceps.

Muscle shape is genetic and once you have maximized its potential there is really nothing more that can be done. I have similar condition, and even the triceps shape difference between my arms is noticeable to me.

Here a great video on basic biomechanics of bodybuilding:

**zinghigh89** · 02-03-2016, 04:49 PM

I know Charles Glass recommends doing overhead rope triceps extensions in the bent over position in front of a cable stack. In the first 3/4 or so of the movement keep the palms facing each other, and then as you approach the lock out turn your palms down towards the floor. And I believe it's Poliquin who recommends doing top half power rack lockouts. Set up in the power rack with the bar at about forehead level on the pins, hands about 12" apart, elbows flared out press to lock out and come back down to the pins for a 1 count. He says this hits the lateral head. Other than that I think genetics play the biggest part. My arms suck and even with the progress I've made you can tell my long and medial heads are more pronounced than the lateral.