< strong>Triceps Exercise: How to Focus on the Long Head!
As the name suggests, the triceps brachii muscle consists of three heads: the long head, the lateral head, and the medial head.
Among them, the long head of the triceps brachii is quite special! Because it spans two joints: the upper side starts from the subglenoid tubercle of the scapula, and the lower side ends at the olecranon of the ulna!
The most important function of the triceps brachii is to extend the elbow! As a muscle that spans both joints, the long head of the triceps brachii also has the functions of shoulder extension, shoulder adduction, and shoulder external rotation. As long as there are movements involving these joints, the long head will be involved, such as common pull-downs and pull-ups, straight-arm pull-downs, etc.
How to focus on the long head?
Although it is impossible to exercise one head independently without letting other heads work, certain exercises can still focus on exercising specific parts.
If you want to effectively train the long head of triceps brachii, please pay attention!
Doing elbow extension in the shoulder flexion and elbow flexion position, and adding shoulder adduction and shoulder external rotation in the shoulder and elbow extension position will make the long head more involved!
1. Overhead arm flexion and extension!
All overhead dips and extensions will focus more on the long head! The starting position is with your elbows bent and your shoulders bent! At this time the long head is fully extended! Able to achieve better exercise results.
You can do it in sitting, standing, supine, incline and other positions!
2.Add shoulder external rotation and adduction to other arm flexion and extension movements! For example, use an underhand grip when doing rope presses, or add shoulder external rotation at the top of the movement and keep your arms close to your body!
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