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  1. #1
    Registered User AlphaMentality4's Avatar
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    Tricep long head exercises

    What exercises do you guys use to target the long head of the triceps?
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  2. #2
    Registered User Heisman2's Avatar
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    Anything that places it at a stretch will help as training a muscle in the lengthened position can generally yield superior adaptations to training a muscle in the shortened position. The long head attaches to the elbow as well as the scapula. As it attaches to the inferior border of the scapula, lifting your arm overhead will put it at a greater stretch. Thus, lying tricep extensions are a good way to target it. Arm position is not going to influence the emphasis on the medial/lateral heads.

    On the other hand, doing a tricep pushdown with rope attachments so your arm can extend a bit behind you will help fully contract the long head in the shortened position. Thus you can consider both exercises to hit the long head at both extremes.
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    Registered User Garage Rat's Avatar
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    I was also going to say that you need a good stretch with what ever movement you choose.
    Exercises where the elbow go up parallel to the head like DB extensions or leaning over rope extensions.
    The old school pull over and press could help.
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  4. #4
    Unregistered User MyEgoProblem's Avatar
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    Anything with shoulder extention will push the ratio to the long head via stretch and extention.

    Laying extentions (behind head)
    Overhead rope/db exts
    French press
    Rolling dB extensions

    Would be my choices
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    Registered User AlphaMentality4's Avatar
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    Alright thanks for the suggestions lads
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    Registered User BeginnerGainz's Avatar
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    I like French presses, but I also feel them a lot in high rep straight arm pull downs. I also lean about 30 degrees with rope or bar push downs to get the long head more involved (works the abs a bit too)
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