Build Your “OUTER” Triceps Via This RHT Technique!

Aloha my friends!

This week I have added over 30 new modules to the Regional Hypertrophy Training (RHT) section of the All-Access Memberships… including more than a dozen techniques specifically for Triceps RHT. 

And today I wanted to share with everyone here how you can combine two of those principles into a single technique to effectively target & build the LATERAL head of the triceps, which makes up that “OUTER tricep” definition highlighted in the image above!

Those two principles are:

1. The lateral head of the triceps is more engaged during compound (multi-joint) movements than isolation exercises

2. The lateral head is engaged the most via fast tempo / explosive movements

The second is due to the fact that the lateral head is made up of a majority of Type IIX fast-twitch muscle fibers, which are optimized for explosivity (regardless of weight load)… while the long head has mostly Type IIA fibers (which are optimized for heavy loads at more moderate speeds), and the medial head has mostly Type I “slow-twitch” fibers (which are optimized for high volume / endurance at slow speeds).

The exercise that I call “Fast-Twitch Rotating Pushup Pops” demonstrated in the GIF below effectively combines BOTH of the above principles!

It’s a compound movement because it involves both the elbow and the shoulder, and it obviously employs explosive movements as well.

The rotating aspect actually introduces a third technique that also preferentially engages the lateral head called a “wide carrying angle”… but that’s a little more complicated to understand so I won’t dive into it here (details are in the membership modules).

If you don’t have a bosu ball or something similar, you can just do the same technique with your hands flat on the ground… or you can even apply it to a bench press exercise! The bosu ball is nice not only because it provides some cushion & extra “pop”, but also because it keeps your hands equidistant from each other as you rotate, and your shoulders more neutral. However you can still get the main benefits without it.

Application: Integrate this compound-explosive technique into your routines to effectively build your OUTER triceps via lateral head-specific RHT!!

Relevant Previous FTF Tips (for All-Access Members):

1) Week 75  | Muscle Fiber Type-Specific Training:  The Lower & Middle Triceps! (Medial Head) + BFR Application

2) Week 88 | Regional Triceps Hypertrophy Training (Long vs Lateral vs Medial Heads) and How It’s Already Affecting You!

Relevant Research Article(s):

1) Compartmentalization in the triceps brachii motoneuron nucleus and its relation to muscle architecture

2) Muscle Fatigue in the Three Heads of Triceps Brachii During Intensity and Speed Variations of Triceps Push-Down Exercise

Relevant Dr. Gains YouTube Video(s):

1) ISOLATE the TRICEPS LATERAL HEAD With This Exercise!! (Workout + Scientific Explanation)

2) BEFORE YOU BENCH PRESS, Understand the Anatomy Behind it! (Incline, Decline, Close Grip, Wide, Form)

Relevant Dr. Gains Program(s):

1) Hypertrophy Series Triceps & Biceps Program

PS: Nothing to do with today’s tip… but if you’re at all curious about what I believe as a member of The Church of Jesus Christ of Latter-Day Saints, my church is broadcasting our “General Conference” this weekend, where our leaders from around the world give talks about our beliefs in Christ and His Gospel. There are 2-hour sessions starting at 10am, 2pm & 6pm MST today and at 10am & 2pm tomorrow. You can watch it here!