The triceps have three heads, the long head, the lateral head and the medial head. You want to train all three for ultimate size and power. The following are great exercises for targeting all or each specific head of the triceps. It’s difficult to completely isolate each head, but some exercises stress one head more than another.
A) Long head
B) Lateral head
C) Medial head
All Three Heads:
Decline EZ bar extensions
Overhead dumbbell extensions
Close-grip bench press
One-arm pushdowns (pronated grip)
Standing barbell french press
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The Triceps – The amazing muscle group that adds width and definition to your arms and assists with the ever so popular pressing movements of chest exercises. The Triceps are located in the rear arm and are broken into three muscles – The medial head, lateral head and the long head.
The medial head of the triceps is located near the elbow. The lateral head (the horseshoe shaped muscle) is located on the outer part of the arm. The long head makes up most of the triceps and is located between the medial and lateral heads. The long head extends the forearm at the elbow and the arm at the shoulder. The medial and lateral heads also extend the forearm at the elbow.
The triceps can be worked a number of ways including both isolation and compound lifts. Isolation movements include varying extensions (laying, standing) and cable push-downs. Compound exercises that hit the triceps include pressing movements like the bench press (close and wide grip), incline and decline bench, dips, and pushup. A closer grip targets the triceps more than a wider grip on compound movements.
2011 ABA Natural Illinois Bodybuilding, Fitness, and Figure Championships
2nd Place Novice Short Class
3rd Place Open Short Class
2011 NGA Heart of America Natural Classic
1st Place Novice Lightweight
1st Place Open Lightweight
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2011 NANBF Probody Solutions Natural
1st Place Open Short Class
2011 NGA Titan Classic
OVERALL OPEN MEN WINNER – PRO CARD AWARDED
2012 NGA Heart of America Natural Classic
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JC was born and raised in Melbourne, Australia. He now resides in Bloomington, IL and works as a private detective for a prominent PI firm out of Chicago. JC studied Criminal Justice at Illinois State University. He is married with four children. Besides his family, JC’s greatest passion in life is bodybuilding and fitness – a hobby he picked up in college.
JC has been bodybuilding for roughly four years and started competing in 2011. He has a short but impressive competitive resume. To date he has competed in five drug tested bodybuilding competitions, earning his Pro Card in August, 2011. He is recognized as a Professional Natural Bodybuilder by the National Gym Association (NGA).
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