How to focus on developing the lateral head of triceps brachii?
Anatomically speaking, the triceps brachii has a lateral head on the dorsolateral side of the upper arm, a long head and a medial head on the medial side. Among them, the lateral head is the most exposed, and fully developing this part is helpful to increase the visual width of the upper body and depict the horseshoe effect of the side of the triceps brachii. But this part is difficult to participate in the exertion. Many people have pain on the inside of the triceps brachii after high-intensity training, and the lateral reaction is not obvious, so they are called "the laziest side of the triceps brachii".
How to strengthen the training of lateral head of triceps brachii. The first choice is to press the barbell neck in the first half, which is similar to the ordinary front neck pressing, except that the second half starts from the forehead, and the elbow tip is outward. The electromyography study shows that this action has the strongest stimulation to the muscle fibers of the lateral head. Charles Porikun, a famous strength training authority, thinks this movement is the best movement to develop the lateral head of triceps brachii, and has made a special design for this movement.
Action essentials: put the barbell on the squat frame, and the height of the bar is flush with the hairline; Choose an inclined stool, take a sitting posture, and adjust the back of the stool to 80 ~ 90 degrees to prevent the body from leaning forward. The whole movement adopts a narrow grip, similar to the second half of the barbell neck press. Pay attention to keep the tip of your elbow outward. When approaching the lowest position, you can touch the barbell on the plunger, but still keep your arm tense, then stand still for 2 ~ 4 seconds, then press upward, and keep the elbow tip outward at the highest position of the action for intensive contraction.
The second basic action of lateral head strengthening is that it is difficult to keep and lie down with elbows outward. In order to develop the triceps brachii, it is suggested that the elbow tip should be in the direction of the leg, that is, keep the elbow clamped, but if the goal is to strengthen the side head, pay attention to opening the elbow and face the side of the body. Bodybuilding master Franco Zan likes to do this on Smith's machine, so that the elbows will face outwards.
You can choose dumbbell supine arm flexion and extension for isolated action. Lie on your back on the bench, hold the dumbbell with both hands (or one hand), palms facing each other, elbow tip always pointing to the ceiling, and use this as an axis to control the dumbbell to fall to the face side, then move up to the contraction peak position, and slightly rotate the wrist to squeeze the outside of the triceps muscle.
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In addition, there is a small muscle-brachialis muscle, which can be practiced by hammering.