Thread: lateral head triceps workouts

Well basically a tricep movement is going to hit all three heads... but I've found that a form of pullover's really hit that well. My coach introduced me to them:


Flint Presses:

Lay on a flat bench, with cambered bar and performed a skullcrusher like movement, but go behind the head and lower until you get a good stretch, then pull back over ur head to your chest. After 10 repitions, do close grip with the cambered bar ( another 10 reps ) Add these to your routine and you'll be feeling good.

any tricep movement will hit all three heads but since the long head of the tri's crosses the shoulder, a move similar to what plouffe said should hit it more, i say should because thats my theory i haven't researched it or anything so far.

Originally posted by Yanick
any tricep movement will hit all three heads but since the long head of the tri's crosses the shoulder, a move similar to what plouffe said should hit it more, i say should because thats my theory i haven't researched it or anything so far.

Pretty good theory Jerk . Actaully because you are "reaching" behind your head with the bar you are stretching the tricep as far as it ca go (further than if you just brought the bar down to your face). When a muslce is pulled to its greatest stretch positin like that it is able to apply more force, leading to more fiber recruitment, leading to more strength and growth (hopefullly).

ok, thanks for that excersise.

Try it with dumbell too. I can stretch back even further with the DBs and really get explosive on the concentric.

Originally posted by P-funk
Pretty good theory Jerk . Actaully because you are "reaching" behind your head with the bar you are stretching the tricep as far as it ca go (further than if you just brought the bar down to your face). When a muslce is pulled to its greatest stretch positin like that it is able to apply more force, leading to more fiber recruitment, leading to more strength and growth (hopefullly).

Yes its a theory biatch. All they taught us was that the long head crosses the shoulder, nothing about extending the shoulder bringing about more stretch, more force etc. I haven't read any research papers on it or anything so i can't say for sure, but people have been doing regular skullcrushers for years with results, so i'm not really sure if a little shoulder extension will make a difference in the end

BTW, Pat, foundations sucks dick

Originally posted by Yanick
Yes its a theory biatch. All they taught us was that the long head crosses the shoulder, nothing about extending the shoulder bringing about more stretch, more force etc. I haven't read any research papers on it or anything so i can't say for sure, but people have been doing regular skullcrushers for years with results, so i'm not really sure if a little shoulder extension will make a difference in the end

BTW, Pat, foundations sucks dick

It isn't a question of whether it will make a difference in the end.....It most defenitly will make a difference in the end. It has to do with variation. Think about dumbell curls.......Do them standing and that is one way. Do them on an incline bench and what happens? The shoulder is placed in extension....the long head of the bicer flexes the shoulder so in extension it is flexed causing a greater strech and a great amount of force application. Now do preacher curls. the shoulder is in flexion so the long head is shortened so now you can get more activation form the short head as the long head can no longer produce maximal force.

Okay one more for you YAN.......If it doesn't matter how come westside barblle recomends doing skull crushers to three positions....face, forehead and overhead? Also, when trying to be explosive, this is why i like doing it with dumbells, you are going to want to use that full range of motin so that you can recruit as much motor untis as possible!! (FULL ROM ALWAYS YAN!!! FULL ROM.....lol)

i was just thinking that it might not really lead to more fiber recruitment because (take the to the face/behind the head skullcrusher one) as you extend your shoulder you are getting help from the large muscle groups which extend your shoulder, like lats, pecs, shoulders etc so you get that momentum when you finally have to just extend your elbow, which i thought would lead to 'less work' by tricep.

Originally posted by Yanick
i was just thinking that it might not really lead to more fiber recruitment because (take the to the face/behind the head skullcrusher one) as you extend your shoulder you are getting help from the large muscle groups which extend your shoulder, like lats, pecs, shoulders etc so you get that momentum when you finally have to just extend your elbow, which i thought would lead to 'less work' by tricep.

Okay, maybe. I was looking at it as the greater amount of stretch you take it the tricpe to the greater amount of force productio it will have. Whether or not other things are working synergysitcally to move that weight who cares. I mean, reall in anything that you do you are using something else. Biceps curls can tax your shoulders pretty well. Good point though.

Originally posted by plouffe



Flint Presses:

Lay on a flat bench, with cambered bar and performed a skullcrusher like movement, but go behind the head and lower until you get a good stretch, then pull back over ur head to your chest. After 10 repitions, do close grip with the cambered bar ( another 10 reps ) Add these to your routine and you'll be feeling good.

Today I did the same sort of excercise a "flint press" but on a declined bench. It seemed to put more of a stretch on the long head .

felt good to me

i did it also, it felt really good, thanks

Originally posted by plouffe
Flint Presses:

Lay on a flat bench, with cambered bar and performed a skullcrusher like movement, but go behind the head and lower until you get a good stretch, then pull back over ur head to your chest. After 10 repitions, do close grip with the cambered bar ( another 10 reps ) Add these to your routine and you'll be feeling good.

I got this from my football coach too. i do every other tricep workout.

Originally posted by P-funk
Okay, maybe. I was looking at it as the greater amount of stretch you take it the tricpe to the greater amount of force productio it will have. Whether or not other things are working synergysitcally to move that weight who cares. I mean, reall in anything that you do you are using something else. Biceps curls can tax your shoulders pretty well. Good point though.

Yeah i see what you're saying, i'm not saying your wrong or i'm wrong, i'm just saying i haven't really had any proof in what is better/worse. Its just some anatomy i learned which i kind of applied to training (ie. long head of the biceps crosses shoulder, so some shoulder flexion should get a better contraction etc.)