I don’t do much (if any) isolation work. Almost use exclusively compound lifts such as squat, dead, bench press, dips, chins, push press, etc.
Anyway, I noticed I have one lagging bodypart and it is in my triceps. I don’t know the names of all the heads and I am no bodybuilder so I am not concerned about symentry. But, I do feel if I bring this up, it can only help me get bigger and stronger (my goal). It is not the head near the elbow and not the outside horseshoe head. It is the one high and inside (nearest my armpit).
I am considering adding an isolation movement to address this weak area, but I can’t figure out the best movement. Ideas?
Guys I am not lying…I do a TON of dips. I am pretty strong for my size (175lbs) and can hit 85 lbs dumbbell for 5x5 full extension dips. Bench is not great but decent 295x5, 225x14. But for some reason even when I flex my triceps as hard as i can that inside head is squishy. The other two funny contract but I cant isolate that one. And it just doesnt seem to be as developed as the rest of my triceps. I just cant figure out what motion focuses on that particular muscle.
[quote]TheSwami44 wrote:
Guys I am not lying…I do a TON of dips. I am pretty strong for my size (175lbs) and can hit 85 lbs dumbbells for 5x5 full extension dips. Bench is not great but decent 295x5, 225x14. But for some reason even when I flex my triceps as hard as i can that inside head is squishy. The other two funny contract but I cant isolate that one. And it just doesnt seem to be as developed as the rest of my triceps. I just cant figure out what motion focuses on that particular muscle.[/quote]
I find that the inner head doesn’t get worked until you do some form of overhead extension. I think the stretch of bringing your arms back is what recruits the long (inner) head. My favorite is seated two arm/one dumbbell extensions behind the head.
I never felt like I got a full triceps workout from just dips, pushdowns or CGBP.
Dumbell overhead extensions. Get an incline bench or sit backwards on a preacher bench, use 2 hands, put the dumbell behind your head and bend and straighten your elbows. Repeat. This will blast the triceps up high and inside.
[quote]Wilba wrote:
Dumbell overhead extensions. Get an incline bench or sit backwards on a preacher bench, use 2 hands, put the dumbell behind your head and bend and straighten your elbows. Repeat. This will blast the triceps up high and inside.[/quote]
and wreck ur elbows in a couple of sessions if u go heavy enough