Lateral tricep head

[ryno9000]

My triceps are f-in strong and decent in size. However, my lateral head is grossly underdeveloped in comparison to my long/medial heads. I do lots of pressing movements on various workout days (chest/shoulder), but have my tricep isolation day paired with shoulders. I usually do 3-4 exercises for a total of 12-14 sets of triceps alone (I'm on cycle, so a little less when I am off). I usually include weighted dips, skull crushers, machine press downs (varies which grip I use). Lately I have been doing over-head extensions with a rope as well as reverse grip press downs. Still, my lateral head is lagging. Karma to the best answer. Go.

 

[immebz]

overhead extensions seated is a good one. weighted dips and skullcrushers will do wonders. Do no more than 8 reps.

 

[cobracock1979]

cable splitters

 

[ryno9000]

Thanks guys!


Not sure I know what cable splitters are, can you describe them better? Do they go by a different name?

Also, I very rarely go below 8 reps when working tris, but I do not go light either. My rep range for most tricep exercises is 8-14, always until total failure.

 

[keasbey]

cable splitter might be the cable press down with the ropes used to hold on to and at the bottom of the movement you spread them wide. ive heard this hits the head really well

 

[SaiBoT]

I have to say seated half presses!

This is a favorite of Louie Simmons and Charles Poliquin. It may look like a shoulder exercise but it's excellent for packing meat on the lateral head of the triceps, the area where most lifters are lacking. A well-developed lateral head can also make you look wider.

Set up an adjustable incline bench inside a power rack. Adjust the pins in the power rack so that the bar is at hairline level for the starting position. Your grip on the bar should be about shoulder-width and the elbows should be pointing outward.

Now simply press the weight up. Just make sure that you use a two to four second "dead stop" but don't rest the bar on the pins, keep the tension. No bouncing!

http://www.t-nation.com/img/photos/0...g/image057.jpg
http://www.t-nation.com/img/photos/0...g/image058.jpg