What you need to know about workouts for lateral head of the triceps? Training of the triceps should be carried out no more than once a week, and the total number of the sets of all exercises for the triceps should not exceed 3-4 sets. The number of repetitions is the average, in the border 8-15 repetitions in each set.
Contrary to another popular belief, all three heads of the triceps are involved in the work at the same time. Exercises that can isolate any of them, in fact, do not exist; the most of the motionts load the triceps heads evenly. In other words, if you have the “lazy” lateral head, it is virtually impossible to accelerate its development with respect to the growth of other triceps heads. In addition, the mass fraction of a particular head is determined rather by genetics of the person, who is practicing.
The best exercises for lateral head of triceps
A set of the exercises consists of: a) the extensions of triceps on the upper block with cable grip, 3 sets of 12 repetitions; b) the dips on the parallel bars, 3 sets of 10 repetitions; c) extensions of triceps on the top unit with V-handle, 3 sets of 12 repetitions.
- Extensions of triceps on the upper block with cable grip
Technique of performance the exercise:
1). Attach a rope handle to the cable of the upper block. Grasp it with a neutral grip (palms facing each other).
2). Stand straight, while leaning forward slightly. Part of the arm from shoulder to the elbow is close to the body and perpendicular to the floor. Forearms face to the simulator. This will be your starting position.
3). On the exhale, straining the triceps and lower the handle down. Continue a motion until the handle touches the thighs, and arms are fully straightened and perpendicular to the floor. Part of the arm from shoulder to the elbow must remain motionless, a motion is performed only by forearms.
4). After a short pause on the inhale, slowly lift the handle, returning to the starting position.
5). Complete the required number of repetitions.
Variations: you can also perform this exercise using the EZ- or V-handle.
2. Dips on the parallel bars
Technique of performance the exercise:
1). Keep the weight of the body on outstretched arms.
2). As you inhale, slowly lower down. The elbows should be placed as close as possible to the body. In an extreme situation arms bent at the elbows at 90 °.
3). On the exhale, effort of the triceps lift body up to the starting position.
3. Extensions of triceps on the top unit with V-handle
Technique of performance the exercise:
1). Attach the V-handle to the rope of upper block. Grasp it by the reverse grip (palms are facing down). Brushes are at the shoulder width apart.
2). Stand straight, while leaning forward slightly. Part of the arm from shoulder to the elbow is close to the body and perpendicular to the floor. Forearms face to the simulator. This will be your starting position.
3). On the exhale, straining the triceps, lower the handle down. Continue a motion until the handle touches the thighs, arms are fully straightened and perpendicular to the floor. Part of the arm from shoulder to the elbow must remain motionless, the motion is performed only by forearms.
4). After a short pause, on an inhale, slowly lift the handle, returning to the starting position.
5). Complete the required number of repetitions.
Variations: you can also perform this exercise using conventional, cable or EZ- handle.
No Replies to "How to build the lateral head of the triceps?"