Not Getting Much Out of Triceps Medial Head Training? Here are 6 Details to Help You Build Wider Shoulders

More and more fitness enthusiasts are paying attention to the training of the medial head of the triceps, because in all exercises, the shoulders occupy an important position, and almost all upper body strength training requires the involvement of the shoulder joints. If the shoulder strength is insufficient, it will directly affect the improvement of the overall upper limb movement level.

Now the medial head of the triceps is insufficient in training, it needs to be trained specifically to isolate the medial head, to make up for it.

The medial head of the triceps is located in the middle position of the shoulder, and its strengthening will make the entire shoulder look wider, the muscle mass will increase with it, not only giving a bulky feeling, but also improving the overall strength of the shoulder, better serving other upper limb movements.

We all know the secret of the training of the medial head is our lateral raises. Talking about this point, some fitness enthusiasts say, I have done lateral raises, but I don't have any effect. Following the reason, this friend may just treat lateral raises as an action without paying attention to the details of this action.

Standing Lateral Raise

• Contract the whole muscles, put yourself in a hip hinge position, maintain a slight angle of about 10 degrees with the hip joint, this body posture can better stimulate the medial head.

• Many fitness enthusiasts are afraid of the equipment falling off and hurting themselves, so they often use their hands to hold the equipment tightly, which will make the forearm and triceps take advantage of the opportunity to exert force, reducing the stimulation of the medial head. The correct approach should be a light grip of the dumbbell, so that the weight is on the small finger and ring finger, the highest point of the action has a slight internal rotation, stronger contraction of the medial head.

• During training, select light weight and high reps for practice. Under the safe premise, pay attention to strengthen the joint range of motion and muscle contraction, so that more blood enters the medial head, promoting muscle regeneration.

• During training, do not only train dumbbell lateral raises, you can add some auxiliary actions in training, such as resistance band shoulder external rotation exercise, so in the complementary exercise, strengthen the muscle pump, and maximize the promotion of muscle growth.

Lateral Raise with Dumbbell is a side training action, so it only exercises a part of the medial head muscle. If you want to improve the overall muscle mass, you need to adopt multi-angle training of the medial head, such as shoulder press, we can combine it with lateral raises, and overall improve the stimulation of the medial head, promote the growth of the medial part of the shoulder muscle.

Persistently practice your exercise frequency, for example, when training the medial head, we used super set training. Some fitness enthusiasts don't know how to practice super set at what time, in fact, this super set is just a means to break through the exercise platform, this requires the fitness person to determine according to their own requirements, the best exercise time is to maintain two shoulder workouts per week.

Share several standing lateral raise variations

Action 1: Bench Lateral Raise

1. Adjust the angle of the bench, keep it at a 70-degree angle, lean on the bench with your body, arms straight, hands grasping the dumbbell on the side, feet full palm on the ground, keep your chest up.

2. Contract the core muscles, rotate the shoulder blades outwards, the elbows are slightly bent, do not lock the elbows, the medial head exerts force to lift the dumbbell upwards, pause for a few seconds, maximum contraction of the medial head.

3. Then slowly lower the dumbbell back to the original position, the intensity is 4-6 sets, each set 12-15 times.

Action 2: Pendulum Lateral Raise

1. Choose the weight of the dumbbell, arms naturally at the side of the body, body stable.

2. Contract the core, medial head exerts force, arms do front and side lift dumbbell action (one arm do lift, the other arm bent elbow at the chest), like a pendulum in motion, maintain the upper arm and ground parallel.

3. The best position, maintain the action for a few seconds, then slowly lower it, return to the original point, do 3-4 sets, each set 8-10 times.

Action 3: Standing Alternating Lateral Raise

• Choose the weight of the dumbbell, the elbow is slightly bent, one arm naturally hangs on the side of the body, the other arm exerts force on the medial head, lifts to the same height as the shoulder, control the action.

2. Contract the core, maintain the stability of the body, lower the arm to do lateral raise action, the intensity is 3-4 sets, each set 8-10 times.

3. Then switch arms to continue training, this set number completes, your shoulder will have a strong burning sensation.

Summary

Part of muscle training is not perfect, please don't be impatient and nervous, choose the best action, isolate and strengthen the training, the deficiency will be improved, and the effect will be obvious.