Tricep Long Head

[Daz69]

What's a good exercise for developing the Tricep long head........

Thanks....

[DANIEL8]

[Daz69]

I'd read anything above the head is good........

[Shutupandsquat]

Mass would be more beneficial with a dumbbell or barbell/EZ-bar.

[southernsamurai]

Mass would be more beneficial with a dumbbell or barbell/EZ-bar.

This.

Overhead DB french press, these are good $ as you can go quite heavy. Emphasize the stretch and just really squeeze the triceps hard!

[Riccardo]

-Heavy Seated french presses

-rope push downs at the end of your workout, lots of reps.

[Daz69]

Whats the best possition for the elbows, splayed out, or closer together..?

[southernsamurai]

I'm not sure about other people but I personally have by elbows in between both mentioned positions, as I've found too close to head limits weight and too splayed out doesnt hit the tri's as with any exercise have a fidget and find your sweet spot (no homo)

[bulking4ever]

The closer your elbows are to each othherm the more you hit the long head. You will notice that when you have elbows far from each other you start using your shoulders a little bit.

[HarryB]

I like to bent over extensions facing away from the cable to target the long head of my tricep and follow them with dips or bench dips. I personally find that any exericse for the tricep where my hand is travelling behind my head and I can really open up and stretch my triceps out activates the long head, followed by a compound so effectively I am pre fatiguing that area then smashing with a compound. Works great for me.

[southernsamurai]

What Harry said. Obviously with something like overhead DB French Press getting the elbows warm beforehand is a no brainer and pre-fatiguing them with rope pushdowns or other rope exercises hits them even harder! Wise man Harry

[Daz69]

Thanks for the advice, I've a good range of exercises to work from now...

My Tricep workout:

Lying d/b tricep extensions

Overhead d/b or EZ bar french press

Dips

Overhead rope push downs

I personally do 4-6 sets of each exercise, to failure or thereabouts 8-12 reps weight dependant....

My long head is underdeveloped because of re-occuring elbow injury, any heavy exercise over head has always been painful.... plenty warm-ups needed I suppose...

Any comments on the above tricep workout, or exercises you would include for overall tricep developement, giving emphesis to an undeveloped long head.....

Thanks...............

[tomsammce]

pushing 100's of sluzzas away from me on a daily basis built my triceps

[HarryB]

Hey Daz..

Elbow pain is one of the reasons I don't like overhead extensions. An exercise to alternate with db lying extensions is bb lying extensions, using a mod width grip and lowering the bar behind your head to a bench so it comes to a complete stop then lifting from there, not heavy at all.. and slow controlled negatives. I changed to doing them this way for a while because regular lying extensions were killing my elbows and shoulders.

[southernsamurai]

Mirin' tricep development Tomsammce.

So if I go to K Rd and practice my sluzza pushing skills can I too get triceps like that :pray:

[Daz69]

pushing 100's of sluzzas away from me on a daily basis built my triceps[attachment=0]tomtom.jpg[/attachment]

Tom you're so modest........ :grin:

Nice Armani T shirt Tom....... Genuine or Thai copy....?

[Daz69]

Hey Daz..

Elbow pain is one of the reasons I don't like overhead extensions. An exercise to alternate with db lying extensions is bb lying extensions, using a mod width grip and lowering the bar behind your head to a bench so it comes to a complete stop then lifting from there, not heavy at all.. and slow controlled negatives. I changed to doing them this way for a while because regular lying extensions were killing my elbows and shoulders.

Hi Harry...

I've actually being doing that combination, 6 sets with d/b, then 6 sets with EZ bar......... But only to the forehead, I'll try touching the bench with both & see how I go on......

Pain, injuries, & old age, bastard combination......

[HarryB]

pushing 100's of sluzzas away from me on a daily basis built my triceps[attachment=0]tomtom.jpg[/attachment]

Tom you're so modest........ :grin:

Nice Armani T shirt Tom....... Genuine or Thai copy....?

Looks like the sluzza pushing develops the side head a lot more than the long head anyways bro.. LOL

[tomsammce]

Genuine of course, real deal. what kinda question that!? I ain't no Titan retailer.

[Daz69]

Genuine of course, real deal. what kinda question that!? I ain't no Titan retailer.

Never one to miss dig at the better opposition eh' Tom...

I hope its got the tag, if not it aint genuine...... :pfft:

[muscle99]

pushing 100's of sluzzas away from me on a daily basis built my triceps[attachment=0]tomtom.jpg[/attachment]

that pic leaves me speechless

[Riccardo]

ahahahahahaha!!!

I find overhead can be a problem if you have bad elbows as well, in which case substitute it for bench dips or skull crushers. Don't really buy into the whole pre-exhaustion thing, emg studies show that all it really does is make the assisting muscles work harder you're not really working the target muscle any more than normal. Having said that some people swear by it and seem to get the results.

force the blood in there at the end of your workout with cable work and give them a good stretch after. Also try finish with barbell kickbacks, amazing exercise.

[Android]

LOLOLOL what a hoot

Agree with you Riccardo on the stretching. I think Triceps need to be stretched they can tighten up pretty good and be strong as anything but still look small.

Overhead work like Harry said gives the stretch and seems to hit the long head.

Tricep exercises in general the range and motion are quite short so time under tension isn't that long. 8-12 reps can be done in less than 15 seconds and that's not even doing them fast. Slowing down the movement may help you get better results.

[Daz69]

LOLOLOL what a hoot

Agree with you Riccardo on the stretching. I think Triceps need to be stretched they can tighten up pretty good and be strong as anything but still look small.

Overhead work like Harry said gives the stretch and seems to hit the long head.

Tricep exercises in general the range and motion are quite short so time under tension isn't that long. 8-12 reps can be done in less than 15 seconds and that's not even doing them fast. Slowing down the movement may help you get better results.

Already do em quite slow.... No need to stay within a 8-12 rep range, can up to 15-25/30 reps..... As I'm prone to continual injuries when I ramp the weights up...... what would you suggest..?

[Android]

LOLOLOL what a hoot

Agree with you Riccardo on the stretching. I think Triceps need to be stretched they can tighten up pretty good and be strong as anything but still look small.

Overhead work like Harry said gives the stretch and seems to hit the long head.

Tricep exercises in general the range and motion are quite short so time under tension isn't that long. 8-12 reps can be done in less than 15 seconds and that's not even doing them fast. Slowing down the movement may help you get better results.

Already do em quite slow.... No need to stay within a 8-12 rep range, can up to 15-25/30 reps..... As I'm prone to continual injuries when I ramp the weights up...... what would you suggest..?

Can try a french-style skullcrusher, where your elbows start way past your head using an ez-curl bar. It's pretty intense tho cause there's no rest at all for the tricep head it's no longer an up and down movement. It's a really stretched out position and a little uncomfortable at first if your elbows are back far enough behind your head, which means you can't do heavy weight at all. The skullcrusher part to your forehead can't happen because of the angle it's more like a lying down overhead press if that makes any sense :-)

Could try this with an ez-bar. When my elbow tweaks or hurts I back off on the strictness of pulling elbows in and let them fall naturally where they like.

I also reduce range of motion, some tweaks hurt at the lockout, some hurt as your arm bends fully so reducing your range of motion to avoid it for a while could help mate.

Give anything and everything a go :-)