The medial head is closest to the elbow. It turns out that from all three heads it is more convenient to do the work, especially if the lighter is shell, the greater the medial head of the triceps takes. By the way, from this part of the triceps depends very much the result of the bench press while lying.
Especially you`ll need a medial head in the second half of the benching. If this head is weak, so to the good boosting you will not even have good even at ripping off from the chest. Medial head is first switched on and for small loads performs most of the work. Then on this head you should focus the attention while making the program (choice of the exercises).
The best exercises for the medial tricep head
1. The bench press by the close grip while lying.
Target muscles: Triceps
Type of the exercise: Basic
Extra muscle: Chest, shoulders
Exercise type: Power
Equipment Type: Rod
Type efforts: Bench
Difficulty: Beginner
Technique of the exercise:
1). Lie on a bench directly. Feet rest against the floor to stabilize the body.
2). Grasp the rod`s vulture by the narrow grip. Remove the vulture from the racks.
3). Slowly, on an inhale, lower the vulture on your chest. The bar should lie just below the chest.
4). On the exhale, lift the neck, fully straighten your arms.
2. Triceps extensions on the upper block by the reverse grip.
Target muscles: Triceps
Exercise Type: Insulating
Exercise type: Power
Equipment Type: Rope simulators
Type efforts: Traction
Difficulty: Beginner
Technique of the exercise:
1). Attach the direct or ez-handle to the top of rope.
2). Stand facing the rope, hold the handle by the supinated grip (palms are facing up). Brushes are at the shoulder width apart. Lower the handle down, straightening the arms. Continue the motion to the full extension of the arms. Tip: keep elbows on the sides of the torso, leave feet at the shoulder width apart. This will be your starting position.
3). On the inhale, slowly raise the handle, until it will be at the chest level. The motion is carry only by the forearms, part of the arm from shoulder to elbow, and elbows by themselves, which remain stationary.
4). On the exhale, lower the handle to the original position, straightening the arms. Squeeze the triceps, stay in this position for a few seconds.
5). Complete the required number of repetitions.
Variations: you can perform this exercise with each arm alternately. This will help to achieve better insulation of the triceps.
4 Steps to have a titanic triceps
1. Get off from a horizontal settle. Bench press by the narrow grip and extensions, carried out on a settle with a 30-45 ° negative bias will help to reduce the involvement of deltoids, and for a little bit will increase the load on the medial and lateral heads of the triceps. The same exercises on a bench with a positive bias in the increasingly intensifying a long head.
2. Set aside towards the thumb. Tightly embracing the neck of the rod by your thumb, holding the whizzbang in a fist, you`ll turn to work the brachioradialis muscle (Musculus brachioradialis). It steals the share of the load for the triceps. If your arms and palms are not damaged, use the grip, in which the thumb is on the same side of the rod`s neck as the other fingers.
3. Use an isometric hold and “pumping”. Fixing of the arm in position of maximum muscle contraction – the last centimeter path of motion – increases the neural activity in the triceps area, and it is transformed into a gain reduction. Another way to burn muscle is tempo pumping in the upper range of the path of motion, especially after the failure it`s more effective, when you are no longer able to perform a full-range of repetition.
4. Use the techniques of the high-intensity training. Negatives or eccentric repetitions are the part of the high-intensity training techniques. The technique is based on a slow descent of the projectile after reaching the muscle failure.
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