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GOHEAVY.COM Training Forum
Re: LATERAL TRICEP HEAD
Posted By: larry hurley (cache-dtc-ab04.proxy.aol.com)
In Response To: LATERAL TRICEP HEAD (Mitch Voice)
Date: Friday, April 25, 2008, @ 9:03 p.m.
Mitch,
excuse my ignorance of anatomy...but by "lateral head" do you mean the outer "knobby" part of the tricep?
If so, use a tri bar and do some decline tri extensions. I elevate the lower part of my bench- you don't have to go the whole way to 45 degrees-I only raise it about 10-12 inches or so. Keep your elbows in and you can even do some compound type extensions when you fatigue from iso work--bring it down to your chin and force it up kinda like a close grip bench...Also if you push against a wall and feel the outer part of your tri you'll feel how a motion like bench press really can help increase the size. With the extensions I go to failure some and end up doing a combination of about 9-10 sets--
usually 3 exercises and 3 or so sets with each- rep range is 6-10 I really mix it up with these.
For instance, yesterday I did some close grip benches- 3 x 10. Tri extensions using the tri bar (laying flat) 3 x 8 last 2 sets to failure and 4 sets decline tri extensions using the tri bar-
4 sets: 2 x 10 then 1 x 7 and 1 x 7 the last 2 sets were to failure. I dont always do that many sets to fatigue but I was on a roll and wanted to kill 'em.
I work the tri's 2 days a week-one day is the Iso stuff the other day I hit them when i do my compound pushes--bench, overhead press, etc.
I used to do alot of push-ups from different angles and that was originally how I started to develop good tri definition.
Hope this gives you some food for thought...
Best wishes,
Larry
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