The video discusses how to effectively target the triceps muscle group. The triceps consist of three heads: lateral, long, and medial. To target the long head, which crosses the shoulder joint, exercises that stretch and contract the muscle while the arm is behind the head are recommended. Examples include tricep pushaways, lying barbell tricep extensions, and cobra pushups.
To target the lateral and medial heads, which only extend the elbow, exercises that manipulate the arm position are recommended. Rotating the arms inward can target the lateral head, while rotating them outward can target the medial head. Examples of exercises that target the lateral head include tricep pushdowns with hands turned inward and diamond cutter pushups. Examples of exercises that target the medial head include reverse grip tricep pushdowns, close grip bench press, and underhand grip bench press.
The video also emphasizes the importance of developing a mind-muscle connection by incorporating exercises that promote peak contraction, even if they don't generate a lot of tension.
1. The triceps muscle has three heads: lateral, long, and medial.
2. The lateral head of the tricep is located on the front part of the horseshoe-shaped muscle.
3. The long head of the tricep is the large, meaty area of the muscle.
4. All three heads of the triceps insert into a tendon that feeds into the other side of the elbow joint.
5. The medial head of the tricep sits underneath the long head and provides stability to the overall tricep muscle group.
6. The long head of the tricep crosses the shoulder joint, attaching to the scapula.
7. To train the long head of the tricep, it's necessary to create enough tension to maximize contraction.
8. Exercises that stretch the long head of the tricep, such as tricep push-aways and overhead dumbbell extensions, can be effective.
9. The lying barbell tricep extension is a favorite exercise for targeting the long head of the tricep.
10. Active insufficiency occurs when a muscle is maximally shortened, resulting in less tension generated.
11. Peak contraction feels like a strong, intense contraction of the muscle.
12. Exercises like cobra push-ups and tricep kickbacks can help develop a mind-muscle connection in the triceps.
13. To target the lateral head of the tricep, rotate the elbows inward during exercises like tricep push-downs.
14. To target the medial head of the tricep, rotate the elbows outward during exercises like reverse grip tricep push-downs.
15. Close grip bench presses can also target the medial head of the tricep.