Triceps Help

[DieselMofo20x]

whats up guys im new here..i just have a question about the third head on the tris--..how do you get that to be bigger and more defined.. what exercises are good for it?? also can someone mail me an answer..i dont know how to tell if someone answers this post.. thanks pzz

[shtanga]

If somebody answers the post you will see it.

[tom10]

Check the exercise tab, they explain what heads will be hit most of the time.

[JHI]

".i just have a question about the third head on the tris--.."

Which head are you exactly reffering too? The Long Head, The Lateral Head, or The Medial Head?

Quote from OldSchool (Battle Plans - 24 weeks to Ultimate Triceps Mass)

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1. The Long Head:

The long head (caput longum), is the largest of the three heads (Caput = head). It originates from the shoulder blade just below the rounded socket of the shoulder joint, and extends almost three-fourths of the way toward the front of the arm.

The long head of the triceps is located on the back of your arm. It is the only triceps head connected to both the shoulder and elbow.

This means shoulder exercises will heavily stress the Long Tricep head. Caput longum aids the shoulder in stretching your arms behind your body.

Your triceps are used in a host of movements, especially pressing movements. So, strengthening this area of the triceps will help increase your power in other compound pressing movements as well.

2. The Lateral Head

The lateral head (caput laterale) originates below the grater tubercle of the humerus and lies on the back and side of the upper arm.

Caput laterale is located just under the shoulders.

3. The Medial Head

The medial head (caput mediale) originates below the radial groove and curves around the back of the humerus (upper arm bone) and is mostly covered by the long head.

Caput Mediale is positioned near your elbow.

The lower end of the muscle inserts in the flattened end of the ulna (olecranon). This muscle is innervated by the radial nerve and supplied by muscular branches of the brachial artery.

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"how do you get that to be bigger and more defined.. what exercises are good for it?"

Quote from OldSchool (Battle Plans - 24 weeks to Ultimate Triceps Mass)

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4. Isolation of the Three Tricep Heads

It is impossible to completely isolate a particular portion within a muscle. But there are numerous ways to over-emphasis certain areas within a muscle. One of those ways is but it is by stimulating the muscle through a variety of angles.

For example, when we performed barbell incline presses in 8 weeks to bigger Pecs, we effectively worked the entire chest area. But by lifting the weight from an inclined angle we forced the upper chest to resist the weight harder than the chest as a whole. In other words we forced the upper chest to take the majority of the load by stimulating uneven distribution of the weight via a sloping angle.

Our bodies are designed to be able to work from a vast amount of positions. It would only make logical sense that our nervous system would have the ability to adjust to these numerous angles and compensate by signaling particular areas within the muscle to contract harder than others.

This would allow the body to focus its muscular energy and endurance to any one particular area of that muscle that would be better equipped to perform the work to complete the given task.

In this instance the work load is being forced at such an angle that the upper chest muscles would be better equipped to handle the force being mustered against it. Thus, the nervous system sends a signal to your upper pectorals to contract harder than the other portions of your chest muscles to better deal with the stress of the inclined resistance.

In the case of triceps the lateral and medial heads of the triceps are strained most by press-downs and kickback movements. While, arms-overhead movements will favor growth of the long head.

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Quote from President Wilson (2004)

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For example, the lateral and medial heads of the triceps are stressed most by press-downs and kickback movements. While, arms-overhead movements will slightly favor development of the long head.

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THE LONG HEAD

Quote from OldSchool (Battle Plans - 24 weeks to Ultimate Triceps Mass)

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Arms-overhead movements will favor growth of the long head.

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Quote from OldSchool (4 weeks to Battering Ram Pushing Power III!)

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Week One- Triceratops triceps!

Let’s start this eight week cycle out on the right foot, and get straight into the hardcore aspect of it. Week one is going to focus on the stretch factor.

Exercise one: Seated Hammer bar press - 3 sets

You will be using the hammer bar for the first exercise:

This is truly a power packed movement and will add slabs of beef to the long head of your triceps!

I like to use a bench that has a short back so I can go down to full extension and still have back support. But you can also do these on a standard flat bench. The movement is the same as a seated triceps press, except you will use the two handle bars in the middle, so that your hands are in the hammer position.

Make sure to get a good stretch at the bottom of this movement and go to peak contraction at the top of the motion. Getting a good stretch on any over head triceps movement will not only greatly increase the muscles explosiveness and strength, but also increases the long-head’s mass. Make sure to get a good squeeze at the top. Just like your bicep exercises, flex your tris hard at the top before doing another rep.

I think a lot of people’s triceps lag behind because they just "go through the motions", as opposed to really focusing on the triceps working during the movement.

Remember the triceps make up over 2/3rd of your upper arm, so lets work ‘em hardcore!

This is also an exercise I recommend getting a spotter for. Getting 2 or 3 deep forced reps is awesome on this exercise.

Go for a rep scheme of 10-8-6.

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Quote from OldSchool (24 weeks to Battering Ram Pushing Power III!)

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Week Three- Far Beyond Driven…

We’re going to take the power/stretch principle to the next dimension for week three. As we discussed super setting power exercises with stretch exercises (and vice versa) is an excellent way to stimulate hypertrophy in the targeted muscle. Week three will over-emphasize that theory with some extreme conditioning to the triceps.

Exercise one:

Standing EZ-bar Tricep Presses supersetted with Dips - 3 sets

This stretch/power combo is excellent for packing beef where you need it most.

It allows you to start heavy, and finish hard.

Overhead EZ-bar tricep presses place a huge amount of strain on your long heads. Performing them in the standing position really allows you to muster some force as you pump out reps. For these to be effective you need to let the weight pull on your triceps. You should feel a hard stretch in the bottom of the range of motion.

As you start the ascent, contract against that stretch until you peak out at full extension. Your triceps should be tight and fully flexed when you hit the top of the range of motion. Watch closely in the mirror to make sure your form is right and the bar is balanced evenly throughout the sets.

If you decide to go super heavy or perform a one-rep max I strongly recommend a thick lifting strap to protect your back and help give you more support throughout the set. I also recommend a few cheat reps here to take the set past failure. See "Shock Yourself out of the Comfort Zone Part I" for instructions on proper cheating with this exercise.

Go heavy on the presses. Don’t go any higher than 8 reps, and no lower than 4.

As soon as you finish with the presses, go immediately to a dip station.

To target your triceps with dips, keep your body as vertical as possible as you go up and down throughout the set. Sink deep into the bowels of this exercise and explode your way back up. Feel your triceps flex hard and get a solid contraction as you lock out at the top of the range of motion.

You shouldn’t have to add any additional weight here. The presses will have your tris pretty exhausted. Just use your body weight until you reach failure.

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THE LATERAL HEAD

Quote from OldSchool (Battle Plans - 24 weeks to Ultimate Triceps Mass)

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In the case of triceps the lateral and medial heads of the triceps are strained most by press-downs and kickback movements.

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Quote from OldSchool (24 weeks to Battering Ram Pushing Power III!)

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Exercise three: Straight bar attachment pushdowns

3 sets

Exercise three will be using the straight bar attachment for pushdowns. This is an excellent way to hit both the lateral and medial heads of the triceps because the attachment keeps your hands in the neutral position throughout the entire set!

You’ll be using this piece of equipment to perform straight bar attachment pushdowns

These are essentially standing kickbacks!

Keep your elbows close to your sides and place you hands in the handle bar so that your hands are in the neutral position.

Press the bar down with the power of your triceps until your arms are totally extended. At the bottom of the range of motion your four knuckles should be aiming directly at the floor. You should feel a strong contraction at the bottom of this movement; hold that contraction for one second before proceeding to the next rep. These really pop your triceps up!

The first two sets go for a rep range of 6-9. But on the last set utilize the triple-drop set principle to get a mega-blood pump! On the last rep of the triple-drop set, hold that rep statically to get even more blood into the area. By this point in the workout your triceps should be totally engorged with blood.

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Quote from Oldschool (24 weeks to Battering Ram Pushing Power III!)

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Exercise 2: V-grip pushdowns supersetted with decline bench close-grip push-ups.

Get ready to expand your blood vessels to the max, and double your mitochondria count!

This is one of my favorite super sets of all time.

We’re going to start out with a great all purpose tricep exercise, the V-grip pushdown.

This piece of equipment is a valuable tool for building the triceps. The positioning of the hands during this exercise keeps the medial and lateral heads flexed through the entire set, similar to the contraction your triceps receive after splaying the rope apart during rope pushdowns.

Again, I want you to go heavy on the first part of this superset. Squeeze your triceps hard and really focus on the power this exercise rallies.

Aim for a rep range of 6-9 for the V-grip press downs.

Now go immediately to a decline bench station. We’re going to be performing close-grip push ups using the decline bench to enhance the stretch.

Place you feet on the pad where your calves would normally rest during a decline bench press. You may have to adjust the foot pad to compensate for height.

Next, place your hands on the bar where you feel most comfortable performing a close-grip bench press. I prefer taking a very narrow grip on these, usually around 8 or 9 inches apart.

Once you’ve got yourself into position, start doing regular close-grip push ups. As you get to the bottom of the range of motion, you should feel your body weight strain your triceps hard. Just go for a total pump here. Don’t even count reps.

I’ll even take this exercise another step to increase the intensity. Once you "feel" failure coming on, start performing partial reps, to burn your triceps out. Another favorite technique of mine with close-grip push-ups is the 21’s technique to target the upper and lower triceps through a full range of motion.

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THE MEDIAL HEAD

Quote from OldSchool ( Battle Plans - 24 weeks to Ultimate Triceps Mass)

[ QUOTE ]
In the case of triceps the lateral and medial heads of the triceps are strained most by press-downs and kickback movements

[/ QUOTE ]

Quote from OldSchool (24 weeks to Battering Ram Pushing Power III!)

[ QUOTE ]
Exercise three: Straight bar attachment pushdowns

3 sets

Exercise three will be using the straight bar attachment for pushdowns. This is an excellent way to hit both the lateral and medial heads of the triceps because the attachment keeps your hands in the neutral position throughout the entire set!

You’ll be using this piece of equipment to perform straight bar attachment pushdowns:

These are essentially standing kickbacks!

Keep your elbows close to your sides and place you hands in the handle bar so that your hands are in the neutral position.

Press the bar down with the power of your triceps until your arms are totally extended. At the bottom of the range of motion your four knuckles should be aiming directly at the floor. You should feel a strong contraction at the bottom of this movement; hold that contraction for one second before proceeding to the next rep. These really pop your triceps up!

The first two sets go for a rep range of 6-9. But on the last set utilize the triple-drop set principle to get a mega-blood pump! On the last rep of the triple-drop set, hold that rep statically to get even more blood into the area. By this point in the workout your triceps should be totally engorged with blood.

[/ QUOTE ]

Quote from Oldschool (24 weeks to Battering Ram Pushing Power III!)

[ QUOTE ]
Exercise 2: V-grip pushdowns supersetted with decline bench close-grip push-ups.

Get ready to expand your blood vessels to the max, and double your mitochondria count!

This is one of my favorite super sets of all time.

We’re going to start out with a great all purpose tricep exercise, the V-grip pushdown.

This piece of equipment is a valuable tool for building the triceps. The positioning of the hands during this exercise keeps the medial and lateral heads flexed through the entire set, similar to the contraction your triceps receive after splaying the rope apart during rope pushdowns.

Again, I want you to go heavy on the first part of this superset. Squeeze your triceps hard and really focus on the power this exercise rallies.

Aim for a rep range of 6-9 for the V-grip press downs.

Now go immediately to a decline bench station. We’re going to be performing close-grip push ups using the decline bench to enhance the stretch.

Place you feet on the pad where your calves would normally rest during a decline bench press. You may have to adjust the foot pad to compensate for height.

Next, place your hands on the bar where you feel most comfortable performing a close-grip bench press. I prefer taking a very narrow grip on these, usually around 8 or 9 inches apart.

Once you’ve got yourself into position, start doing regular close-grip push ups. As you get to the bottom of the range of motion, you should feel your body weight strain your triceps hard. Just go for a total pump here. Don’t even count reps.

I’ll even take this exercise another step to increase the intensity. Once you "feel" failure coming on, start performing partial reps, to burn your triceps out. Another favorite technique of mine with close-grip push-ups is the 21’s technique to target the upper and lower triceps through a full range of motion.

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RECOMMENDED READING

24 Weeks To Battering Ram Pushin Strength Part V ( Triceps Guideline ) (http://www.abcbodybuilding.com/8weekstobiggertriceps2plan.php)
24 Weeks To Battering Ram Pushin Strength Part VI ( 8 Weeks To Freakier Triceps II ) (http://www.abcbodybuilding.com/8weekstobiggertriceps2.php)

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