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  1. #1
    Doing Work GetShredded's Avatar
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    How to hit all 3 heads of the tricep?

    My lateral head is developed but the long head is not as much. I went to http://www.exrx.net/Lists/ExList/Arm...l#anchor122387 and it doesn't break down exercises for each head like it does for shoulders. My normal routine is pushdowns, decline skull crushers, dips and rope pushdowns. Thanks.
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  2. #2
    Registered User JoKing's Avatar
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    The long head is used to bring the arm down the the body. Gop to a rope pushdwon cable machine. Put your back the the machine and grap the rope above your head, with your arms at 90 degree angles, straighten your amrs out until they are parellel, then bring them down to your sides.
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  3. #3
    Bulk it and HULK it hulkinout's Avatar
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    ^^^a.k.a. a tricep pushout or overhead tricep extension.

    Basically, any overhead tricep extension (single or 2 dumbbells, barbell, cable) will isolates the long head of the tricep better than any lying extension, pushdown, or even dip.

    Thus explains why your long head is not responding as well in your current routine.
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  4. #4
    ndn Al Swearengen's Avatar
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    DB Kickbacks hit all three heads as do I believe CG bench.
    ..............

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  5. #5
    flex Magazine June 2008 spirit3530's Avatar
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    Originally Posted by Al Swearengen View Post
    DB Kickbacks hit all three heads as do I believe CG bench.
    lol db kick back doesn't
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  6. #6
    ndn Al Swearengen's Avatar
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    Originally Posted by spirit3530 View Post
    lol db kick back doesn't
    It was a joke.
    ..............

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  7. #7
    flex Magazine June 2008 spirit3530's Avatar
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    Originally Posted by Al Swearengen View Post
    It was a joke.
    LOL I know
    Kanye is a Miscer Crew

    Tell me again why I should have your approval?

    Furak Aesthetics, get power/status.

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  8. #8
    Wen Jun jstone28's Avatar
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    Decline Skull Crushers-hits all 3
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  9. #9
    ndn Al Swearengen's Avatar
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    Originally Posted by jstone28 View Post
    Decline Skull Crushers-hits all 3
    I think many people try to "hit all three heads" with one or two movements when you should really rotate all you can for good development.
    ..............

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  10. #10
    Chicago Bears #1 nockowt1's Avatar
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    Try doing dips, skullcrushers, and overhead dumbell extensions. Instead of the regular pushdowns do reverse pushdowns.
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  11. #11
    Doing Work GetShredded's Avatar
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    Thanks for the responses. I am wondering if I mispoke about which muscle is developed. I can pushdown a lot whether if its rope or single armed. I can't do a lot on skullcrushers, sounds like I should still do somesort of overhead movement though.
    Last edited by GetShredded; 04-18-2007 at 07:35 PM.
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  12. #12
    Registered User bicepguy3's Avatar
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    overhead movements have done amazing things for my long head..
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  13. #13
    The Shlong in Hong Kong gorilla69's Avatar
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    yea i had the same problem... its much better now tho cause i incorporated the overhead high pulley w/rope... let it go all the way back as far as u can... and do alot of slow reps... oh yea and dips bro... those will help out
    "Overtraining" is the most overused word on this website.....
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  14. #14
    Kaged Muscle papi93's Avatar
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    Per Ian King: Tesch reviewed twenty triceps exercises and identified which heads of the tricep were primarily trained by which exercises. The more a certain head is targeted, the more stars it gets. His summary is as follows:

    French press with EZ bar:

    Lateral Head: *

    Long Head: **

    Medial Head: *

    French press with EZ bar on decline bench

    Lateral Head: **

    Long Head: **

    Medial Head: **

    Supine triceps extension with dumbbell and neutral grip

    Lateral Head: **

    Long Head: *

    Medial Head: *

    Overhead triceps extensions with dumbbell and neutral grip

    Lateral Head: **

    Long Head: **

    Medial Head: **

    Overhead triceps extensions with dumbbell and rotation

    Lateral Head: **

    Long Head: **

    Medial Head: **

    Overhead triceps extensions with reverse grip

    Lateral Head: *

    Long Head: **

    Medial Head: *

    Standing French press with straight bar

    Lateral Head: **

    Long Head: *

    Medial Head: **

    Triceps pushdown with straight bar and narrow grip

    Lateral Head: **

    Long Head: **

    Medial Head: *

    Triceps pushdown with rope

    Lateral Head: **

    Long Head: **

    Medial Head: **

    Triceps pushdown with angled bar

    Lateral Head: **

    Long Head: **

    Medial Head: **

    One-arm triceps pushdown

    Lateral Head: **

    Long Head: *

    Medial Head: **

    One-arm triceps pushdown with reverse grip

    Lateral Head: **

    Long Head: **

    Medial Head: **

    Bench press with narrow grip

    Lateral Head: **

    Long Head: *

    Medial Head: **

    Parallel bar dip with neutral grip

    Lateral Head: **

    Long Head: **

    Medial Head: **

    Bench dip

    Lateral Head: **

    Long Head: **

    Medial Head: **

    Pullover with EZ bar and narrow grip

    Lateral Head: *

    Long Head: **

    Medial Head: *

    Military press with straight bar, behind neck

    Lateral Head: **

    Long Head: nil

    Medial Head: **

    Standing dumbbell press

    Lateral Head: *

    Long Head: nil

    Medial Head: *
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  15. #15
    Doing Work GetShredded's Avatar
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    Thanks for info papi. Wonder why he only used a 2 start system.
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  16. #16
    Squats traps to grass Defiant1's Avatar
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    Originally Posted by papi93 View Post
    Per Ian King: Tesch reviewed twenty triceps exercises and identified which heads of the tricep were primarily trained by which exercises. The more a certain head is targeted, the more stars it gets.

    Did you leave out kickbacks? Or did he?

    Kickback:

    Lateral: **
    Medial: **
    Long: *


    (I have Tesch's book)

    Studies were done via MRI
    CSCS, ACSM cPT.
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  17. #17
    Squats traps to grass Defiant1's Avatar
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    Originally Posted by GetShredded View Post
    Thanks for info papi. Wonder why he only used a 2 start system.
    He didn't. That is Kings way of saying "Heavy (**)" "Moderate (*)" or "No activity (nil)". Context is "use during exercise".

    Keep in mind-this varies between individuals. As do EMG studies.
    CSCS, ACSM cPT.
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  18. #18
    Kaged Muscle papi93's Avatar
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    Originally Posted by Defiant1 View Post
    Did you leave out kickbacks? Or did he?

    Kickback:

    Lateral: **
    Medial: **
    Long: *


    (I have Tesch's book)

    Studies were done via MRI
    I believe Ian King must have left them out of his article.
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    Thumbs up

    Originally Posted by papi93 View Post
    Per Ian King: Tesch reviewed twenty triceps exercises and identified which heads of the tricep were primarily trained by which exercises. The more a certain head is targeted, the more stars it gets. His summary is as follows:

    French press with EZ bar:

    Lateral Head: *

    Long Head: **

    Medial Head: *

    French press with EZ bar on decline bench

    Lateral Head: **

    Long Head: **

    Medial Head: **

    Supine triceps extension with dumbbell and neutral grip

    Lateral Head: **

    Long Head: *

    Medial Head: *

    Overhead triceps extensions with dumbbell and neutral grip

    Lateral Head: **

    Long Head: **

    Medial Head: **

    Overhead triceps extensions with dumbbell and rotation

    Lateral Head: **

    Long Head: **

    Medial Head: **

    Overhead triceps extensions with reverse grip

    Lateral Head: *

    Long Head: **

    Medial Head: *

    Standing French press with straight bar

    Lateral Head: **

    Long Head: *

    Medial Head: **

    Triceps pushdown with straight bar and narrow grip

    Lateral Head: **

    Long Head: **

    Medial Head: *

    Triceps pushdown with rope

    Lateral Head: **

    Long Head: **

    Medial Head: **

    Triceps pushdown with angled bar

    Lateral Head: **

    Long Head: **

    Medial Head: **

    One-arm triceps pushdown

    Lateral Head: **

    Long Head: *

    Medial Head: **

    One-arm triceps pushdown with reverse grip

    Lateral Head: **

    Long Head: **

    Medial Head: **

    Bench press with narrow grip

    Lateral Head: **

    Long Head: *

    Medial Head: **

    Parallel bar dip with neutral grip

    Lateral Head: **

    Long Head: **

    Medial Head: **

    Bench dip

    Lateral Head: **

    Long Head: **

    Medial Head: **

    Pullover with EZ bar and narrow grip

    Lateral Head: *

    Long Head: **

    Medial Head: *

    Military press with straight bar, behind neck

    Lateral Head: **

    Long Head: nil

    Medial Head: **

    Standing dumbbell press

    Lateral Head: *

    Long Head: nil

    Medial Head: *
    bumping good post that helped me
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  20. #20
    Registered User esDEK's Avatar
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    Originally Posted by bicepguy3 View Post
    overhead movements have done amazing things for my long head..
    If you know what I mean
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  21. #21
    Registered User therealflexshow's Avatar
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    Originally Posted by esDEK View Post
    If you know what I mean
    lol
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  22. #22
    Registered User alexchino's Avatar
    Join Date: Jan 2012
    Location: Cranford, New Jersey, United States
    Age: 27
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    Variation.
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