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As you may have noticed I have been occupied lately to bring out the lateral head in the triceps. First of all thanx for the advice, hints and tricks i got from boardmembers....
Today I in the gym working out with a former contestbodybuilder, we trained biceps and triceps and he showed me a fan-tas-tic exercise you can use to Target the lateral and the medial head with good form and good weight:
LYING 1-ARM ROPE PUSHDOWN (neutral grip)
- lie on the floor with you head toward the pully
- You need a pully that is adjutable in height, so that you can customize the angle of the cable and the forcecurve during the movement , set the pullyheight at about 40 cm from the floor (give or take a few cm, its all individual biomechanics)
- grap the rope with one hand
- pull your arm next to your body, like in a pullover motion and rest your elbow on the floor
- now keep your slightly above the floor and stationary and flex and extend only from the elbow
This exercise kicks horseshoe ass!
The lying position keeps my torso steady I can really push hard with the triceps without swinging (like i had with reverse grip cable pushdown or reverse grip cable kickbacks) nd the position of flex prevents the long head from taking over (like in a pre-stretched skull crusher or overhead french press)
This adjustable pully is new in our gym and I wasn't really paying attention to it, but let me tell you it is one of the best inventions since sliced bread. You can virtually improve on all your old cable exercises and do exercises you avoided because the fixed low or high pulleys were in an unfavourable angle / forcecurve!!!
Today I in the gym working out with a former contestbodybuilder, we trained biceps and triceps and he showed me a fan-tas-tic exercise you can use to Target the lateral and the medial head with good form and good weight:
LYING 1-ARM ROPE PUSHDOWN (neutral grip)
- lie on the floor with you head toward the pully
- You need a pully that is adjutable in height, so that you can customize the angle of the cable and the forcecurve during the movement , set the pullyheight at about 40 cm from the floor (give or take a few cm, its all individual biomechanics)
- grap the rope with one hand
- pull your arm next to your body, like in a pullover motion and rest your elbow on the floor
- now keep your slightly above the floor and stationary and flex and extend only from the elbow
This exercise kicks horseshoe ass!
The lying position keeps my torso steady I can really push hard with the triceps without swinging (like i had with reverse grip cable pushdown or reverse grip cable kickbacks) nd the position of flex prevents the long head from taking over (like in a pre-stretched skull crusher or overhead french press)
This adjustable pully is new in our gym and I wasn't really paying attention to it, but let me tell you it is one of the best inventions since sliced bread. You can virtually improve on all your old cable exercises and do exercises you avoided because the fixed low or high pulleys were in an unfavourable angle / forcecurve!!!
