T Nation

Outer Head of Triceps

The inner head of my triceps is significantly larger than the outer head. I can’t ever seem to activate the outer head; the inner head always does the work on close grip bench, skull crushers, dips, tricep pushdowns, and basically any other exercise I can think of. What kinds of exercises can I do to activate the outer head?

[quote]RonSwanson wrote:
The inner head of my triceps is significantly larger than the outer head. I can’t ever seem to activate the outer head; the inner head always does the work on close grip bench, skull crushers, dips, tricep pushdowns, and basically any other exercise I can think of. What kinds of exercises can I do to activate the outer head?[/quote]

The lateral head? Overhead extensions are what I’ve heard help best there.

[quote]RonSwanson wrote:
The inner head of my triceps is significantly larger than the outer head…[/quote]

Do you have picture? When you say “inner” do you mean the medial head (middle head) or the long head (closest to your body)?

need picture, I think you may be lucky haha I know a lot of us spend much time trying to out long head to grow

[quote]Fuzzyapple.Train wrote:

[quote]RonSwanson wrote:
The inner head of my triceps is significantly larger than the outer head…[/quote]

Do you have picture? When you say “inner” do you mean the medial head (middle head) or the long head (closest to your body)? [/quote]

Long head (closest to body)

Might want to look here: http://www.T-Nation.com/free_online_article/most_recent/building_bodybuilder_triceps

i thought i would never do single armed cable pushdowns, but it is the best way i found to hit the outer head. i especialy like assisting the cable with my free hand when i cant lockout anymorer and doing slow negatives right at the point where the muscle engages most.
my triceps have grown since i started doing them

Try triceps pull downs on a cable machine with your hands facing up with a ez-bar or straight bar attachment. Try and hyperextend your elbow joint to really contract your triceps and keep your upper arm static and close to your body . Mix your grips till your find something that works for you. I find heavy movements hits my medial and long heads more and a light weight high reps hit my long head. That is just me tho.

Overhead half presses from the pins with a 3 second stop at the bottom before every rep. helped me alot, think a further description can b found on site here under top ten triceps exercises. Got me sore directly in the outer lateral head and improved area, happy hunting!

[quote]Fuzzyapple.Train wrote:
Mix your grips till your find something that works for you. I find heavy movements hits my _______ & __________ heads more and a light weight high reps hit my __________ head.
[/quote]

^^THIS.

Experiment with different grips and different rep ranges till you feel it in the right spot.

[quote]RonSwanson wrote:
The inner head of my triceps is significantly larger than the outer head. I can’t ever seem to activate the outer head; the inner head always does the work on close grip bench, skull crushers, dips, tricep pushdowns, and basically any other exercise I can think of. What kinds of exercises can I do to activate the outer head?[/quote]
If you want to focus more on the outer head of your triceps, try performing close grip BP with your elbows flared. Don’t wory about bringing the bar down to your chest as that will force yo to use more chest. The idea here is to remove all extension ( or flexion depending on how you look at it) at the shoulder joint, which would stimulate the inner head more, as it is synonymous with shoulder extension.

PJR pullovers

Ive got the same issue.
Try this.
Skullcrusher, but lower the bar to your throat.
Watch out for the weight!!

this.

i think the arm position you would want to mimic would be in the diamond pushup. like the guy who suggested a bench press with elbows flared.
i have seen people doing a seated version of this by placing a cable pushdown bar in chest press machine so they can have a close grip. i havent tried it since i like the one armed extensions so much

[quote]rds63799 wrote:
PJR pullovers[/quote]

I did these the other day at the end of my arm workout. Fairly light just to stretch the Tri’s out a bit! My triceps feel like they could fall from my body right now. Not had DOMs like this in ages! Might have to rotate them in more often. :slight_smile:

[quote]ESX wrote:

[quote]rds63799 wrote:
PJR pullovers[/quote]

I did these the other day at the end of my arm workout. Fairly light just to stretch the Tri’s out a bit! My triceps feel like they could fall from my body right now. Not had DOMs like this in ages! Might have to rotate them in more often. :-)[/quote]

good lad, yeah they’re the only thing that ever gives me DOMS in my triceps