Push-Ups and the Triceps Long Head: Activation, Benefits, and Targeted Exercises

Do push-ups work the long head of the tricep?

While push-ups effectively engage all three heads of the triceps brachii for elbow extension, the long head's unique function in shoulder extension and adduction means its activation during a standard push-up is less direct compared to its role in exercises that emphasize these specific shoulder movements.

Understanding the Triceps Brachii

The triceps brachii, meaning "three-headed arm muscle," is the primary muscle responsible for extending the elbow joint. It consists of three distinct heads, each with a unique origin but sharing a common insertion point on the olecranon process of the ulna:

• Lateral Head: Originates from the posterior surface of the humerus, superior to the radial groove. It primarily functions in elbow extension.
• Medial Head: Originates from the posterior surface of the humerus, inferior to the radial groove. It is considered the "workhorse" of the triceps, active in all forms of elbow extension, particularly those requiring less force.
• Long Head: This is the most unique of the three. It originates 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 critically, it also assists in shoulder extension (moving the arm backward) and shoulder adduction (moving the arm towards the midline of the body).

The Biomechanics of the Push-Up

A standard push-up is a compound exercise that involves multiple joints and muscle groups. The primary joint actions are:

• Elbow Extension: Straightening the arm as you push up from the bottom position.
• Shoulder Horizontal Adduction: Bringing the upper arm across the body towards the midline (e.g., during the concentric pushing phase).
• Shoulder Flexion/Extension: As the body lowers and pushes up, there's a degree of shoulder flexion (arm moving forward) and extension (arm moving backward relative to the body).

The primary muscles involved are the Pectoralis Major (chest), Anterior Deltoid (front of shoulder), and the Triceps Brachii (back of upper arm).

Push-Ups and Triceps Activation

All three heads of the triceps brachii are activated during a push-up because elbow extension is a fundamental component of the movement. As you push your body up from the floor, your triceps contract forcefully to straighten your arms.

However, the question specifically concerns the long head. During a standard push-up:

• The primary shoulder action is horizontal adduction and a degree of shoulder flexion as you push up and lower, respectively.
• The long head's unique functions are shoulder extension and adduction.
• In a standard push-up, the shoulder joint is generally moving in ways that don't maximally leverage the long head's shoulder-specific actions. While it still contributes to elbow extension, its bi-articular nature isn't optimally exploited for its shoulder functions in the same way it would be in exercises like overhead extensions or close-grip presses with significant shoulder extension.

Therefore, while the long head is active in a push-up as an elbow extensor, its unique role as a shoulder extensor/adductor is not the primary driver of the movement. The medial and lateral heads, whose sole focus is elbow extension, are likely to be more directly engaged for that specific function.

Why the Long Head's Role is Unique

The long head's origin on the scapula means it's positioned to influence both the elbow and shoulder. This makes it crucial for movements where elbow extension occurs simultaneously with shoulder extension or adduction, or when the shoulder is in a flexed position (like overhead).

For example, when performing an overhead triceps extension, the shoulder is in a highly flexed position, putting the long head in a stretched state. From this position, its contraction contributes significantly to both elbow extension and shoulder stabilization. Similarly, exercises that involve driving the elbow back into shoulder extension (e.g., some cable pushdown variations with a lean) will emphasize the long head's unique capabilities.

Optimizing Triceps Activation in Push-Ups

While push-ups are excellent for overall triceps development, if your goal is to maximize triceps involvement (and thus, all three heads, including the long head for elbow extension), consider these variations:

• Narrow Hand Placement (Diamond Push-ups): By bringing your hands close together, forming a diamond shape with your thumbs and index fingers, you significantly increase the demand on the triceps. This forces greater elbow flexion and adduction, making the triceps work harder to extend the elbow.
• Elbow Tucking: Keeping your elbows close to your body throughout the movement, rather than flaring them out, also increases triceps activation. This puts the shoulders in a more adducted position, which might slightly increase long head involvement, but primarily it just shifts more load to the triceps for elbow extension.
• Controlled Tempo: Slowing down the eccentric (lowering) phase of the push-up can increase time under tension for the triceps, promoting greater muscle activation and growth.

Exercises to Specifically Target the Triceps Long Head

To truly emphasize the long head of the triceps for its unique shoulder-crossing functions, incorporate exercises that involve significant shoulder extension or an overhead position:

• Overhead Triceps Extensions (Dumbbell, Cable, EZ Bar): With the arms overhead, the long head is maximally stretched, making it a primary mover for elbow extension while also assisting in stabilizing the shoulder.
• Close-Grip Bench Press (with elbows tucked): While a compound chest exercise, keeping the grip narrow and elbows tucked significantly increases triceps involvement. The movement also involves a degree of shoulder extension as you press the weight up and away, engaging the long head.
• Cable Triceps Pushdowns (with a slight lean back or rope attachment): By leaning back slightly or using a rope attachment to allow for a degree of shoulder extension/adduction at the end of the movement, you can further engage the long head.
• Dumbbell Kickbacks: When performed with proper form, ensuring the upper arm remains parallel to the floor and the elbow extends fully, this exercise effectively targets all triceps heads, with the long head contributing to maintaining the shoulder extension.

Conclusion

Push-ups are a highly effective compound exercise that engages all three heads of the triceps brachii for elbow extension. The long head is active during push-ups in its role as an elbow extensor. However, its unique functions as a shoulder extensor and adductor are not the primary drivers of a standard push-up movement. For dedicated targeting and emphasis on the long head's bi-articular capabilities, incorporating exercises that involve significant shoulder extension, adduction, or overhead arm positions will be more effective.