Triceps Long Head: Understanding, Activation Principles, and Effective Exercises

How to do long head triceps?

To effectively target the triceps long head, exercises that place the arm in a flexed or overhead position are crucial, as this specific head of the triceps brachii crosses the shoulder joint, allowing for maximal stretch and activation.

Understanding the Triceps Brachii

The triceps brachii is a large muscle on the back of the upper arm, primarily responsible for extending the elbow joint. It consists of three distinct heads:

• Lateral Head: Located on the outer side of the humerus.
• Medial Head: Lies deep to the lateral and long heads, closer to the elbow joint.
• Long Head: Unique among the three, it originates from the infraglenoid tubercle of the scapula (shoulder blade). This origin point means the long head crosses both the shoulder and elbow joints, making it a bi-articular muscle.

While all three heads contribute to elbow extension, the long head's attachment to the scapula gives it additional functions, including shoulder adduction and extension, and critically, it influences its activation patterns during triceps exercises.

Why Target the Long Head Specifically?

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

• Muscle Mass and Aesthetics: The long head contributes significantly to the overall bulk and 'horseshoe' appearance of the triceps, making it vital for complete arm development.
• Strength Development: A strong long head is crucial for powerful elbow extension, particularly in movements involving overhead pressing or pushing from a stretched position.
• Shoulder Stability: As it crosses the shoulder joint, the long head also plays a role in stabilizing the humerus within the glenoid cavity, especially during overhead activities.

Key Principles for Long Head Activation

To maximize activation of the triceps long head, consider these biomechanical principles:

• Arm Position Relative to Torso: Exercises that involve flexing the shoulder joint, bringing the arms overhead or significantly behind the body, place the long head in a pre-stretched position. This pre-stretch, due to its origin on the scapula, increases its mechanical advantage and recruitment during elbow extension.
• Full Range of Motion (ROM): Utilizing a complete ROM, especially emphasizing the stretched position, ensures the long head is adequately engaged throughout the movement.
• Controlled Eccentric Phase: The eccentric (lowering) phase of a repetition is particularly effective for muscle growth and can enhance long head recruitment, especially when performed slowly and under control.

Effective Exercises for the Triceps Long Head

Here are some of the most effective exercises for preferentially targeting the triceps long head:

1. Overhead Dumbbell Triceps Extension

This exercise is arguably the most effective for isolating the long head due to the overhead arm position.

• Execution:
  1. Sit or stand with a dumbbell held vertically with both hands, palms supporting the top weight plate.
  2. Extend your arms overhead, keeping your elbows close to your head and pointing forward.
  3. Slowly lower the dumbbell behind your head by flexing your elbows, feeling a deep stretch in the triceps. Keep your upper arms stationary.
  4. Extend your elbows to return to the starting position, squeezing your triceps at the top.
• Key Focus: The overhead position pre-stretches the long head, maximizing its contribution to elbow extension.
• Common Mistakes: Flaring elbows excessively, using too much weight and compensating with shoulder movement, not going through a full range of motion.

2. Cable Rope Overhead Triceps Extension

Similar to the dumbbell version but offers constant tension throughout the range of motion.

• Execution:
  1. Attach a rope attachment to a low pulley on a cable machine.
  2. Face away from the machine and grasp the rope with both hands, walking a step or two forward to create tension.
  3. Extend your arms overhead, keeping elbows tucked.
  4. Slowly lower the rope behind your head by flexing your elbows.
  5. Extend your elbows fully, pulling the rope apart at the bottom of the movement for peak contraction.
• Key Focus: The cable provides consistent tension, which can be beneficial for muscle hypertrophy, maintaining the long head's stretched position throughout.
• Common Mistakes: Allowing the shoulders to shrug or move forward, using momentum, not controlling the eccentric phase.

3. Lying Triceps Extension (Skullcrushers)

While not strictly overhead, the slight shoulder flexion in this exercise still puts the long head in a favorable position.

• Execution:
  1. Lie supine on a flat bench, holding an EZ bar or dumbbells with an overhand grip, arms extended straight up over your chest.
  2. Keeping your upper arms perpendicular to the floor, slowly lower the weight towards your forehead (or behind your head for a deeper stretch) by flexing your elbows.
  3. Extend your elbows to return to the starting position, focusing on contracting the triceps.
• Key Focus: The slight degree of shoulder flexion achieved by keeping the upper arms stationary and extending from overhead provides a good stretch for the long head. Lowering the weight slightly further back (towards the bench) can increase this stretch.
• Common Mistakes: Letting elbows flare out, using momentum to lift the weight, not maintaining a static upper arm position.

4. Close-Grip Bench Press

While a compound exercise, the close-grip bench press can effectively target the triceps, including the long head, with proper form.

• Execution:
  1. Lie on a flat bench with your hands slightly narrower than shoulder-width apart on the barbell.
  2. Unrack the bar and lower it slowly towards your lower chest/upper abdomen, keeping your elbows tucked close to your body.
  3. Press the bar back up to the starting position, focusing on triceps contraction.
• Key Focus: Tucking the elbows close to the body emphasizes triceps activation over chest, and the full range of motion under load engages the long head effectively. The shoulder adduction component also contributes.
• Common Mistakes: Gripping too narrow (can strain wrists), flaring elbows out, letting the bar drift too far over the neck or chest.

Programming Considerations

• Frequency: Incorporate long head-focused exercises 1-2 times per week, allowing for adequate recovery.
• Sets and Reps: For hypertrophy, aim for 3-4 sets of 8-15 repetitions. For strength, lower reps (5-8) with heavier weight can be used for compound movements like close-grip bench press.
• Placement: Include these exercises after compound pressing movements (like bench press or overhead press) or as part of a dedicated arm workout.
• Progressive Overload: Gradually increase weight, reps, or sets over time to ensure continuous muscle adaptation.

Safety and Precautions

• Warm-up: Always begin with a general warm-up followed by specific arm and elbow mobility drills.
• Proper Form Over Weight: Prioritize correct technique. Using excessive weight can compromise form, reduce long head activation, and increase injury risk, particularly to the elbows and shoulders.
• Listen to Your Body: If you experience sharp pain, stop the exercise immediately. Soreness is normal; pain is not.
• Elbow Health: Exercises that put the arms in an overhead or stretched position can place stress on the elbow joint. Ensure controlled movements and avoid locking out the elbows forcefully.

Conclusion

Targeting the triceps long head is essential for complete arm development, strength, and aesthetics. By understanding its unique anatomy and incorporating exercises that place the arm in a flexed or overhead position, you can effectively maximize its activation. Remember to prioritize proper form, progressive overload, and listen to your body to achieve optimal results safely and efficiently.