Triceps Push-Ups: How to Emphasize the Long Head for Strength and Size

How to do long head push ups on triceps?

To emphasize the long head of the triceps during a push-up, focus on performing a close-grip or diamond push-up with strict form, ensuring elbows remain tightly tucked to the body and achieving full elbow extension at the top of the movement.

Understanding the Triceps Brachii: Anatomy and Function

The triceps brachii, meaning "three-headed arm muscle," is the primary muscle responsible for elbow extension. It comprises three distinct heads, each with a unique origin:

• Long Head: Originates from the infraglenoid tubercle of the scapula (shoulder blade). Due to its origin crossing the shoulder joint, it is a bi-articular muscle, meaning it acts on two joints: the elbow and the shoulder. At the shoulder, it assists in adduction (bringing the arm closer to the body) and extension (moving the arm backward).
• Lateral Head: Originates from the posterior surface of the humerus, superior to the radial groove.
• Medial Head: Originates from the posterior surface of the humerus, inferior to the radial groove.

All three heads converge to insert into the olecranon process of the ulna (forearm bone), primarily functioning to extend the elbow. The long head's unique attachment point means its activation can be influenced by shoulder position. It tends to be more active when the shoulder is flexed (e.g., during overhead extensions) or when the humerus is adducted and extended, allowing it to contribute significantly to elbow extension.

The Concept of "Long Head Emphasis" in Push-Ups

It's important to clarify that no exercise can completely "isolate" one head of the triceps. All three heads work synergistically during elbow extension. However, certain exercise variations and cues can emphasize or preferentially activate one head over others based on its unique biomechanical advantages.

For the long head of the triceps in a push-up, the goal is to maximize overall triceps activation while creating conditions that favor the long head's involvement. This means adopting a hand position and elbow path that align with the long head's function as both an elbow extensor and a shoulder adductor/extensor. The close-grip or diamond push-up is the most effective variation for this purpose.

Mastering the Close-Grip Push-Up for Triceps Dominance

The close-grip push-up is the foundational exercise for emphasizing the triceps, including the long head, within a push-up context.

Starting Position:

• Begin in a standard push-up plank position.
• Hand Placement: Position your hands closer than shoulder-width apart, directly under your chest. For maximum triceps involvement and long head emphasis, form a diamond shape with your thumbs and index fingers touching, or simply place your hands directly under your shoulders with fingers pointing forward or slightly inward.
• Ensure your body forms a straight line from head to heels, engaging your core and glutes. Avoid sagging hips or piking your hips up.

Execution:

• Lowering Phase (Eccentric): Inhale and slowly lower your chest towards your hands by bending your elbows.
• Elbow Path: Crucially, keep your elbows tucked tightly to your sides throughout the movement. Do not let them flare out. This keeps the humerus adducted, optimizing the long head's line of pull.
• Depth: Lower until your chest nearly touches your hands, or as deep as your flexibility and strength allow while maintaining good form.
• Pushing Phase (Concentric): Exhale and push through your hands, extending your elbows to return to the starting position.
• Full Extension: At the top of the movement, fully extend your elbows, consciously squeezing your triceps. This complete lockout is vital for maximal triceps, particularly long head, activation.

Key Points for Long Head Emphasis:

• Narrow Hand Placement: The closer the hands, the greater the demand on the triceps. The diamond push-up is excellent, but even a slightly narrower-than-shoulder-width grip is effective.
• Elbow Tucking: This is paramount. Keeping the elbows close to the body (adducted humerus) maximizes triceps recruitment and leverages the long head's role in shoulder adduction during the pressing motion.
• Full Range of Motion: Going deep on the eccentric phase and achieving complete elbow lockout on the concentric phase ensures the triceps work through their full contractile range, promoting greater activation and hypertrophy.
• Controlled Tempo: Avoid rushing. A controlled lowering (2-3 seconds) increases time under tension, enhancing muscle stimulus.
• Mind-Muscle Connection: Actively focus on feeling your triceps contract, especially during the push-up and at the lockout.

Benefits of Targeting the Triceps Long Head

• Enhanced Triceps Hypertrophy and Strength: Emphasizing the long head contributes to overall triceps development, leading to larger, stronger arms.
• Improved Pressing Strength: Stronger triceps translate to better performance in other pressing movements like bench presses, overhead presses, and dips.
• Shoulder Stability: The long head's origin on the scapula means it plays a role in stabilizing the shoulder joint, especially during pushing movements.
• Functional Strength: Strong triceps are crucial for daily activities involving pushing, lifting, and extending the arms.

Common Mistakes to Avoid

• Flaring Elbows: The most common mistake. This shifts emphasis away from the triceps to the chest and shoulders, and can place undue stress on the shoulder joints.
• Partial Range of Motion: Not going deep enough or failing to fully lock out the elbows reduces the effectiveness of the exercise for triceps development.
• Sagging Hips or Piking: Losing the straight body line indicates a lack of core engagement and reduces the overall stability and effectiveness of the exercise.
• Too Wide Hand Placement: While good for chest, it diminishes triceps activation. Ensure hands are narrow for triceps focus.
• Rushing the Movement: Lack of control, especially on the eccentric phase, reduces time under tension and the overall muscle stimulus.

Progressions and Regressions

To make the close-grip push-up more accessible or more challenging:

Regressions (Easier):

• Incline Close-Grip Push-Ups: Perform with hands elevated on a stable surface (e.g., bench, chair, wall). The higher the elevation, the easier the exercise.
• Kneeling Close-Grip Push-Ups: Perform on your knees instead of your toes, maintaining the straight body line from head to knees.
• Negative Close-Grip Push-Ups: Focus only on the lowering (eccentric) phase, taking 3-5 seconds to descend, then reset at the top.

Progressions (Harder):

• Decline Close-Grip Push-Ups: Elevate your feet on a bench or box to increase the load on the upper body.
• Weighted Close-Grip Push-Ups: Place a weight plate on your upper back (ensure it's secure) or wear a weighted vest.
• Tempo Training: Slow down both the eccentric and concentric phases (e.g., 3 seconds down, 1-second pause, 3 seconds up).
• Single-Arm Close-Grip Push-Up (Advanced): Requires significant unilateral strength and stability.

Integrating into Your Training Program

The close-grip push-up is a versatile exercise that can be incorporated into various training routines:

• Warm-up: A few sets can prime your triceps and shoulders for heavier pressing movements.
• Primary Exercise: As a main upper body pushing exercise on a chest/triceps day or a full-body workout.
• Accessory Exercise: To complement compound pressing movements like bench presses or overhead presses.

Aim for 3-4 sets of 8-15 repetitions, focusing on perfect form and the mind-muscle connection. Adjust repetitions based on your specific strength and hypertrophy goals.

When to Consult a Professional

While close-grip push-ups are generally safe and effective, always prioritize proper form. If you experience persistent pain in your wrists, elbows, or shoulders, or if you have pre-existing conditions, consult with a qualified fitness professional, physical therapist, or medical doctor. They can provide personalized advice and ensure you're performing exercises safely and effectively for your body.