Targeting long and medial heads of tri's

[Jay Mc]

anyone know of an exercise that targets more the long and medial heads of the tricep? Thx.

J

 

[sage]

long head: side one arm reverse grip pushdown, one arm dumbbell extention

medial head: seated rope cable pushdown

both: dips, dumbbell kickbacks, bench dips

entire tris: cable pushdowns

Sage

 

[Jay Mc]

something I just thought about...

Say I put my arms in "T" with palms facing forward and do a pulldown bending at elbow like that so from a position like you are flexing the biceps to "T" position with resistance when forming the T.....I think that rotates the shoulder in such a way that those two heads of the triceps have maximum involvement while trying to move the elbow joint to full extension...

J

 

[Jay Mc]

long head: side one arm reverse grip pushdown, one arm dumbbell extention


Sage

Sage, can you give me a link to a detailed description of those exercises?

J

 

[sage]

Sage, can you give me a link to a detailed description of those exercises?

J

here you go man. Sage

http://www.angelfire.com/sk2/shapetraining/exercises/tricep.html

 

[Jay Mc]

Thanks sage

 

[crazypete]

any exercises where your arms are above your head will hit the long head, the medial gets work in positions where your arm is beside your body, inbetween, ie: skull crushers will work both

 

[Draven]

ie: skull crushers will work both

Yep, and I found out first hand why we call them that the other day. Ouch.

 

[Sir Foxx]

Skullcrushers are my fav. tri exercise. 3 weeks ago on my last set, on the 7th rep(out of 8) my tri's just gave out, and my partner wasn't paying attention and bam, dented forehead I love Triceps but when they hit the wall, they hit wall hard and just give out completely.

 

[Draven]

Skullcrushers are my fav. tri exercise. 3 weeks ago on my last set, on the 7th rep(out of 8) my tri's just gave out, and my partner wasn't paying attention and bam, dented forehead I love Triceps but when they hit the wall, they hit wall hard and just give out completely.

Yep, pretty much the same thing here, only I don't have a partner, I just thought I could squeeze one more out.... and I paid for it.