Triceps: Targeting the Long Head, Exercises, and Training Principles

How do you work the upper head of your triceps?

While "upper head" is not a precise anatomical term, it commonly refers to the long head of the triceps brachii due to its origin near the shoulder. To emphasize the long head, exercises that involve shoulder flexion or an overhead arm position are most effective, as this places the long head under greater stretch and mechanical tension.

Understanding Triceps Anatomy: The Three Heads

To effectively target specific parts of the triceps, it's essential to understand its anatomy. The triceps brachii muscle, located on the posterior aspect of the upper arm, is aptly named "triceps" because it has three distinct heads:

• Long Head: This head originates from the infraglenoid tubercle of the scapula (shoulder blade). Crucially, because it originates on the scapula and crosses the shoulder joint, it is the only triceps head that influences both elbow and shoulder movements. Its actions include elbow extension, shoulder extension, and shoulder adduction.
• Lateral Head: Originating from the posterior surface of the humerus (upper arm bone), superior to the radial groove. This head is primarily involved in elbow extension.
• Medial Head: Also originating from the posterior surface of the humerus, but inferior to the radial groove. This head is often the deepest and is active in all elbow extension movements, especially at the end range of motion.

When individuals refer to the "upper head" of the triceps, they are almost invariably referring to the long head due to its proximity to the shoulder and its distinct, often more visible, bulk near the armpit when well-developed.

Emphasizing the Long Head of the Triceps

While all three heads of the triceps work synergistically during elbow extension, certain exercises can place a greater emphasis on the long head. This emphasis is achieved by leveraging the long head's unique attachment to the scapula and its role in shoulder movement.

The key principle for targeting the long head is to perform exercises where the shoulder is in a flexed or overhead position. When the arm is raised overhead, the long head of the triceps is stretched across both the shoulder and elbow joints, potentially increasing its activation and contribution to the movement.

Key Exercises to Target the Long Head

Incorporating the following exercises into your routine can help emphasize the long head:

• Overhead Triceps Extensions (Dumbbell, Barbell, or Cable):
  • Mechanism: This is arguably the most effective exercise for the long head. By extending the arms overhead, the long head is placed in a maximally stretched position at the start of the movement, leading to greater mechanical tension throughout the range of motion.
  • Execution: Hold a single dumbbell with both hands, a barbell, or a rope attachment on a cable machine. Start with your arms fully extended overhead, elbows close to your head. Slowly lower the weight behind your head by flexing your elbows, then extend your arms back to the starting position, squeezing the triceps.
• Close-Grip Bench Press (with Elbows Tucked):
  • Mechanism: While a compound movement, performing the close-grip bench press with elbows tucked closer to the body (rather than flared out) shifts more emphasis to the triceps, particularly the long head, due to the slightly more extended shoulder position during the eccentric phase.
  • Execution: Lie on a flat bench. Grip the barbell with hands shoulder-width apart or slightly narrower. Lower the bar to your lower chest/upper abdomen, keeping your elbows tucked in. Press the bar back up, focusing on triceps contraction.
• Skullcrushers (Lying Triceps Extensions - Barbell or Dumbbell):
  • Mechanism: While not as profoundly overhead as true overhead extensions, the lying position still places some stretch on the long head, particularly when the arms are angled slightly back toward the head at the bottom of the movement.
  • Execution: Lie on a flat bench, holding an EZ curl bar or dumbbells with an overhand grip, arms extended directly above your chest. Keeping your upper arms stationary, slowly lower the weight towards your forehead by flexing at the elbows. Extend your arms back to the starting position.
• Cable Triceps Pushdowns (with Rope and Body Lean):
  • Mechanism: While standard pushdowns work all heads, leaning slightly forward and using a rope attachment allows for a greater range of motion and a deeper stretch at the top, which can engage the long head more effectively.
  • Execution: Stand facing a cable machine with a rope attachment. Grab the rope with both hands, keeping your elbows tucked close to your body. Lean slightly forward from your hips. Push the rope down and slightly out, fully extending your elbows and squeezing your triceps at the bottom. Control the eccentric phase.

Optimizing Triceps Training for Balanced Development

To achieve well-developed and strong triceps, consider these principles:

• Vary Your Exercises: Incorporate a mix of exercises that target the triceps from different angles and with different loading patterns (e.g., overhead, pressing, pushdown). This ensures comprehensive development of all three heads.
• Focus on Full Range of Motion (ROM): Always strive for a full ROM, especially on exercises that place the long head under stretch. This maximizes muscle fiber recruitment and promotes hypertrophy.
• Progressive Overload: To continue making gains, gradually increase the weight, repetitions, sets, or reduce rest times over time.
• Proper Form Over Weight: Prioritize correct technique to ensure the target muscles are working effectively and to minimize the risk of injury.
• Mind-Muscle Connection: Actively focus on contracting your triceps throughout the movement. This can enhance muscle activation.

Common Mistakes to Avoid

• Partial Range of Motion: Cutting movements short, especially on extensions, limits the stretch and contraction of the triceps, particularly the long head.
• Flared Elbows: Allowing elbows to flare out excessively during pressing or extension movements can reduce triceps activation and place undue stress on the shoulder joint.
• Excessive Weight: Using weights that are too heavy often leads to poor form, compensation from other muscles, and reduced triceps activation.
• Neglecting the Long Head: Many individuals prioritize pressing movements that may not optimally target the long head. Incorporating overhead variations is crucial for complete triceps development.

By understanding the unique anatomy of the triceps brachii and applying these evidence-based training principles, you can effectively target and develop all three heads, including the often-sought-after long head, for stronger, more defined arms.