Triceps Long Head: Exercises, Activation, and Programming for Growth

How to Effectively Target the Long Head of the Triceps Brachii?

To effectively target the long head of the triceps, prioritize exercises that involve overhead arm positions or significant shoulder extension, as these leverage its unique role as a shoulder extensor and adductor in addition to its primary function of elbow extension.

Understanding Triceps Anatomy and Function

The triceps brachii, Latin for "three-headed arm muscle," is the sole muscle on the posterior aspect of the upper arm. It's crucial for elbow extension and contributes significantly to the bulk and shape of the upper arm. As an expert fitness educator, it's essential to understand its three distinct heads:

• Lateral Head: Originating from the posterior surface of the humerus, superior to the radial groove, this head is primarily visible on the outer aspect of the arm and is heavily involved in powerful elbow extension.
• Medial Head: Lying deep to the lateral and long heads, originating from the posterior surface of the humerus, inferior to the radial groove, this head is active in all elbow extension movements, particularly fine motor control.
• Long Head: This is often what people refer to as the "back head" due to its origin. Unlike the other two heads, the long head originates from the infraglenoid tubercle of the scapula (shoulder blade). This unique origin means it crosses both the elbow and shoulder joints, giving it additional functions beyond just elbow extension. It inserts, along with the other two heads, into the olecranon process of the ulna.

Why Target the Long Head Specifically?

Targeting the long head of the triceps is important for several reasons:

• Overall Arm Mass: The long head contributes significantly to the total volume and mass of the triceps, which makes up approximately two-thirds of the upper arm's musculature. A well-developed long head creates a fuller, more impressive arm aesthetic.
• Functional Strength: Its role in shoulder extension and adduction means it assists in pulling movements and contributes to shoulder joint stability.
• Balanced Development: Focusing on all three heads ensures comprehensive development, preventing imbalances that could lead to injury or limit performance.

Biomechanics of Long Head Activation

Because the long head originates on the scapula, its activation is influenced by shoulder position. To maximize its recruitment, consider these biomechanical principles:

• Shoulder Flexion (Overhead Position): When the arm is raised overhead (shoulder flexion), the long head is stretched across the shoulder joint. This pre-stretch can enhance its force production during subsequent elbow extension, similar to how a stretched rubber band stores more potential energy. Exercises performed with the arms overhead are excellent for long head recruitment.
• Shoulder Extension/Adduction: The long head also acts as an extensor and adductor of the shoulder joint, assisting in bringing the arm down from an overhead position or pulling it backward towards the body's midline. While its primary role in these movements is secondary to larger back muscles, its involvement can be emphasized.

Effective Exercises to Target the Long Head

Here are some highly effective exercises that leverage the long head's unique anatomy and function:

• Overhead Dumbbell Triceps Extension (French Press):
  • Execution: Sit or stand with a dumbbell held with both hands, arms extended overhead. Slowly lower the dumbbell behind your head by flexing your elbows, keeping your upper arms stable and close to your head. Extend your elbows to return to the starting position.
  • Why it works: The overhead position places the long head in a maximally stretched position, forcing it to work harder to extend the elbow.
  • Form Cues: Keep elbows pointing forward, not flaring out. Control the negative (lowering) phase. Avoid arching your lower back excessively.
• Cable Overhead Triceps Extension (Rope or Straight Bar):
  • Execution: Face away from a high pulley cable machine. Grab the rope or straight bar with both hands, extend your arms overhead. Keeping your elbows fixed, extend your forearms upward until your arms are fully straight.
  • Why it works: Similar to the dumbbell version, the overhead position stretches the long head. The constant tension from the cable machine can provide a unique stimulus.
  • Form Cues: Maintain a slight forward lean to protect the lower back. Focus on a full contraction at the top.
• Close-Grip Bench Press:
  • Execution: Lie on a flat bench, grasping a barbell with a close grip (hands shoulder-width apart or slightly narrower). Lower the bar to your lower chest, keeping your elbows tucked close to your body. Press the bar back up to full arm extension.
  • Why it works: While a compound movement, the close grip and tucked elbows shift more emphasis to the triceps, and the long head is significantly engaged, especially towards the lockout. The shoulder extension component during the press also contributes.
  • Form Cues: Keep elbows tight to the body. Control the descent. Avoid excessively wide or narrow grips that could strain wrists or shoulders.
• Dumbbell Triceps Kickbacks:
  • Execution: Hinge at your hips, keeping your back straight and parallel to the floor. Hold a dumbbell in one hand, with your upper arm tucked close to your torso and parallel to the floor, elbow bent at 90 degrees. Extend your elbow backward until your arm is straight, squeezing your triceps.
  • Why it works: While often criticized for limited load, the kickback, when performed correctly, can isolate the triceps. The position where the upper arm is extended behind the body (shoulder extension) can emphasize the long head.
  • Form Cues: Use lighter weights. The key is to keep the upper arm completely stationary throughout the movement. Focus on the squeeze at the top.
• Lying Triceps Extension (Skullcrushers):
  • Execution: Lie on a flat bench, holding an EZ curl bar or dumbbells with an overhand grip, arms extended straight up. Keeping your upper arms perpendicular to the floor, lower the weight towards your forehead (or behind your head for a greater stretch) by flexing your elbows. Extend your elbows to return to the start.
  • Why it works: This exercise places a significant stretch on the long head, especially if the weight is lowered slightly behind the head, increasing the range of motion at the shoulder.
  • Form Cues: Keep upper arms stationary. Control the weight carefully. A spotter or using dumbbells can be safer than a barbell if you struggle with stability.

Programming Considerations

Integrating long head-focused exercises into your routine requires strategic planning:

• Placement: Include these exercises on a "push" day (chest, shoulders, triceps) or an "arm" day.
• Volume and Frequency: Aim for 2-3 exercises targeting the triceps per workout, with 3-4 sets of 8-15 repetitions. Varying the rep range can stimulate different adaptations.
• Progressive Overload: To continue making progress, gradually increase the weight, reps, or sets over time. You can also manipulate tempo or reduce rest periods.
• Workout Order: Consider placing one long head-specific exercise (e.g., overhead extension) earlier in your workout when you have more energy, followed by compound movements or other triceps isolation exercises.

Common Mistakes to Avoid

• Ego Lifting: Using excessively heavy weights compromises form and reduces long head activation, shifting tension to other muscles or joints.
• Partial Range of Motion: Failing to achieve full elbow extension or a proper stretch at the shoulder joint limits the long head's potential.
• Flaring Elbows: Allowing elbows to flare out excessively reduces triceps activation and can put undue stress on the shoulder joint.
• Neglecting Other Heads: While focusing on the long head, don't completely ignore exercises that effectively target the lateral and medial heads for comprehensive development.
• Ignoring Shoulder Stability: The long head's role in the shoulder means that poor shoulder mobility or stability can hinder its effective training. Incorporate shoulder warm-ups and mobility drills.

Conclusion

The "back head" of the tricep, anatomically known as the long head, is a unique and vital component of a well-developed arm. By understanding its specific origin and function, particularly its involvement at the shoulder joint, you can strategically select exercises that maximize its activation. Incorporating overhead movements and those that emphasize shoulder extension will ensure you're effectively targeting this crucial muscle head, leading to greater arm mass, strength, and balanced development. Prioritize proper form over heavy weight, and consistently apply progressive overload for optimal results.