Bench Press and Triceps Long Head: Activation, Anatomy, and Optimization

Does bench press work tricep long head?

Yes, the bench press does engage the triceps long head, primarily through its role in elbow extension, a crucial component of the pressing motion. However, its activation might be less significant compared to the lateral and medial heads due to the limited demand for its secondary function of shoulder extension and adduction during a standard bench press.

Understanding the Triceps Brachii (Anatomy & Function)

To understand the triceps' role in any exercise, it's essential to first grasp its anatomy and primary functions. The triceps brachii, meaning "three-headed muscle of the arm," is located on the posterior aspect of the upper arm and is the primary extensor of the elbow joint. Its three distinct heads are:

• Lateral Head: Originates from the posterior surface of the humerus, superior to the radial groove. It is primarily involved in powerful elbow extension.
• Medial Head: Originates from the posterior surface of the humerus, inferior to the radial groove. It is often considered the "workhorse" of the triceps, active in all forms of elbow extension, particularly during lower resistance movements.
• Long Head: This is the unique head, originating from the infraglenoid tubercle of the scapula (shoulder blade). Because it crosses both the shoulder and elbow joints, it is a bi-articular muscle. Its functions include elbow extension, but crucially, also shoulder extension and adduction. This bi-articular nature is key to understanding its specific activation patterns.

All three heads converge to insert via a common tendon into the olecranon process of the ulna.

The Biomechanics of the Bench Press

The bench press is a compound exercise primarily targeting the muscles of the chest, shoulders, and triceps. Its main joint actions include:

• Shoulder Horizontal Adduction: Bringing the upper arm across the body (primarily by the pectoralis major and anterior deltoid).
• Elbow Extension: Straightening the elbow joint (primarily by the triceps brachii).
• Shoulder Flexion (Assistance): Contributing to lifting the bar upwards, particularly in the top range of motion.

During the concentric (lifting) phase, the bar is pressed away from the chest, requiring powerful elbow extension and shoulder horizontal adduction. The eccentric (lowering) phase involves controlled flexion of both joints.

Triceps Long Head Activation During Bench Press

Given the triceps' role as the primary elbow extensor, all three heads are active during the bench press. The long head contributes to this elbow extension, just like its counterparts.

However, the degree of its activation relative to the lateral and medial heads is influenced by its secondary functions:

• Elbow Extension: The long head is undeniably involved in elbow extension during the bench press, contributing to the lockout phase and the overall pressing motion.
• Shoulder Extension and Adduction: During a standard flat or incline bench press, the shoulder joint primarily performs horizontal adduction and some flexion. There is limited significant shoulder extension or adduction beyond the body's midline that would maximally stretch or contract the long head in its secondary role. This means that while it contributes to elbow extension, it may not be working at its full potential for its bi-articular functions. The other two heads, being mono-articular (crossing only the elbow), are solely dedicated to elbow extension and may, therefore, experience higher relative activation during a standard bench press.

Electromyography (EMG) studies often show that while all triceps heads are active, the lateral and medial heads tend to exhibit higher activity during general pressing movements compared to the long head, especially when the shoulder is not significantly extended or placed in an overhead position.

Optimizing Triceps Long Head Engagement

If your goal is to specifically target and develop the triceps long head, while the bench press certainly contributes, other exercises are more effective due to their biomechanical demands:

• Close-Grip Bench Press: By narrowing your grip, you increase the range of motion for elbow extension and place a greater emphasis on the triceps, including the long head. This variation shifts some of the load away from the chest and shoulders, making the triceps a more dominant mover.
• Overhead Triceps Extensions (e.g., Dumbbell Overhead Extension, Cable Overhead Extension): These exercises are considered superior for targeting the long head. By placing the shoulder in a flexed, overhead position, the long head is pre-stretched at the shoulder joint. This pre-stretch allows for a more powerful contraction when extending the elbow, maximizing its involvement.
• Triceps Pushdowns (Rope Attachment): Using a rope attachment allows for external rotation of the wrist at the bottom of the movement, which can enhance the contraction of all triceps heads, including the long head, by promoting a more complete elbow extension and slight shoulder adduction.
• Decline Bench Press: Some argue that the decline bench press might slightly increase triceps involvement due to the altered angle, but its effect on specifically isolating the long head over other heads is minimal compared to overhead movements.

Practical Takeaways for Training

• Bench press is a comprehensive triceps builder: All three heads of the triceps are engaged during the bench press, making it an excellent exercise for overall triceps development.
• Long head gets work, but not isolated: The long head receives significant work through its role in elbow extension, but it's not the primary exercise for isolating or maximally activating its unique bi-articular functions.
• Incorporate variety for optimal development: For complete and balanced triceps development, especially to ensure the long head is maximally stimulated, include exercises that involve both elbow extension and significant shoulder movement, particularly overhead positions.
• Consider grip width: A closer grip on the bench press will naturally increase the overall triceps contribution, including that of the long head.

Conclusion

The bench press is undeniably a powerful compound exercise that contributes significantly to the development of all three heads of the triceps brachii, including the long head, through its demand for elbow extension. While it provides a robust stimulus, exercises that involve a greater degree of shoulder flexion or extension, such as overhead triceps extensions, are more effective for specifically targeting and maximizing the activation of the triceps long head due to its unique bi-articular nature. For comprehensive triceps development, a well-rounded program should include both pressing movements and isolated triceps exercises that target all heads effectively.