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Forum » Best way target lateral head of tricep?
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Thread: Best way target lateral head of tricep?

post 1671527993 11-21-2022, 04:45 PM
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Best way target lateral head of tricep?

and get nice width pop
post 1671528253 11-21-2022, 04:49 PM
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  1. kimm4
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You want to choose an exercise that keeps your arms close to your sides. Rope pushdowns, dips, etc...
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post 1671528413 11-21-2022, 04:52 PM
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My triceps are pretty decent, i do triceps pushdowns with rope and bar, also dumbbell and barbell tricep extensions, and bench and dips of course.
post 1671528893 11-21-2022, 05:01 PM
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focus on pressing down with the outside of your hand and trying to turn it in rather than pushing your thumb side of your hand down.

JM presses are a great lateral head exercise and using an EZ bar cable attachment where you put your back against the cable machine and push with your hands on the outside of the bar where your pinky is lower than your thumb.

Also cable cross extensions keeping your hand neutral
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post 1671528953 11-21-2022, 05:02 PM
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rope pushdowns, and as you go down, circle your hands inwards so they are facing down
Lifts:
Squat: 460x1
Bench: 400x1
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post 1671528963 11-21-2022, 05:02 PM
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Originally Posted By Getter_done⏩
My triceps are pretty decent, i do triceps pushdowns with rope and bar, also dumbbell and barbell tricep extensions, and bench and dips of course.
They have a gym in the jungle?
post 1671529053 11-21-2022, 05:04 PM
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Originally Posted By LethalGunz34⏩
They have a gym in the jungle?
You gotta know a gorilla to get in...
post 1671529153 11-21-2022, 05:06 PM
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Originally Posted By Jestbrah⏩
focus on pressing down with the outside of your hand and trying to turn it in rather than pushing your thumb side of your hand down.

JM presses are a great lateral head exercise and using an EZ bar cable attachment where you put your back against the cable machine and push with your hands on the outside of the bar where your pinky is lower than your thumb.

Also cable cross extensions keeping your hand neutral
thx. slow reps lighter weight better?
Originally Posted By LethalGunz34⏩
They have a gym in the jungle?
https://en.wikipedia.org/wiki/Jungle_gym
Originally Posted By Getter_done⏩
My triceps are pretty decent, i do triceps pushdowns with rope and bar, also dumbbell and barbell tricep extensions, and bench and dips of course.
chimp status banana maxxing
post 1671529383 11-21-2022, 05:09 PM
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Dips, heavy. Don't **** around with little cable high rep bullchit or anything of the short until you've done some real work
post 1671529453 11-21-2022, 05:10 PM
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post 1671529803 11-21-2022, 05:18 PM
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Originally Posted By TheJediBrah⏩
Dips, heavy. Don't **** around with little cable high rep bullchit or anything of the short until you've done some real work
Already dipmaxxing

Working my way back up to an easy 100 5x5 within a couple weeks hopefuly
post 1671529883 11-21-2022, 05:19 PM
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Originally Posted By IronFeta⏩
thx. slow reps lighter weight better?



https://en.wikipedia.org/wiki/Jungle_gym



chimp status banana maxxing
JM presses will burn and it’s an odd movement just starting brah your gonna wanna start lower weight
post 1671529933 11-21-2022, 05:20 PM
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Originally Posted By IronFeta⏩
thx. slow reps lighter weight better?
it isnt about tempo its just about controlling the weight while keeping tension where it is supposed to be, on the lateral tricep head for this instance. If you are going so fast the tension goes all over the place and you lose that burning tight sensation in the lateral tricep head, then yes slow down. Also just use the appropriate weight that lets you do the above and is between 6-20 reps.

Archangel and kimm are saying the same movement pattern as me(turning hands inward) so this should be a clue.
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post 1671541013 11-21-2022, 09:05 PM
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Skip overhead extensions or atleast dont start off with them. Lots of basic pushdowns, heavy 8s with a vbar ect. Rope pushdowns hit the fat head of tris as you get closer to full extension. V bar is like fukk that lateral head only son.
post 1671541693 11-21-2022, 09:34 PM
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Originally Posted By paramparam⏩
Skip overhead extensions or atleast dont start off with them. Lots of basic pushdowns, heavy 8s with a vbar ect. Rope pushdowns hit the fat head of tris as you get closer to full extension. V bar is like fukk that lateral head only son.
Any tri movement with your arms close to your side hit lateral head first (pushdown movements rope, vbar, etc...) and the other heads follow. Tris got 3 heads so hit them all.
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