Long head tricep

[musclefattie]

my long head of the tricep is way to small compared to my outed head, it is disproportionately small, i train it on chest day - for chest i do bench, dips, flyes, then for tris i do cable presses and overhead barbell extensions but the long head never gets sore! any excersive i can do to specifically target it? it has the potential to groe but i don't think i'me working it hard enough.

 

[Bigsatan13]

Dumbell extensions, nose breakers and reverse bench press all work the long head.

 

[musclefattie]

reverse bench? do i do those with a narrow grip?

 

[Belial]

any excersive i can do to specifically target it?

Not really, no. Sounds like you may be doing too much for your tris. What's your totaly routine (with reps/sets)

 

[MrMuscle]

dumbell extensions or single arm reverse grip pressdowns

 

[The mann]

ez curl french presses,straight bar extensions,d/b extensions,reverse bench is also VERY good..will really feel it in your tri's.....theses should be thecore of your tri training.we use the pushdowns ,etc just to warm the elbows ,they won't make huge tri's........

 

[musclefattie]

thanks guys, belial my total chest tri routine is like this:

4 sets each for the excercises i mentioned , starting with 12 reps going to 6

 

[the People's Champ]

overhead db extensions
weighted dips

 

[MonStar1023]

I would suggest just sticking to the basic tri exercises going heavy and not overtraining your triceps. My tris are very developd but my right tricep has an extremely developed long head and a very undeveloped 'outer' head. There's not too much I can do since the shape of your muscle is primarily genetic.

Good luck bro..


My tricep routine is as follows and I have made great gains..
incline ez-bar tricep ext. 2 sets 6-8 reps
decline db ext. 2 sets 6-8 reps
overhead straight-bar cable ext. 2 sets 6-8 reps

 

[Bigsatan13]

reverse bench? do i do those with a narrow grip?

You have to find the width of the grip that puts the least amount of strain on your wrist.
I don't think it will be narrow, it just a matter of feel.

 

[GenetiKing]

You can shift the emphasis of a particular exercise on different portions of a given muscle but you will not be able to change the inherent shape of a muscle which is genetically predetermined.

From a biomechanical persepctive, you definitely can redirect the majority of a workload to certain tricep head but to say that that will cause increased growth in that head has never been proven.

For instance, applying the concept of "active insufficiency" to the triceps: The inner head will be carrying more of a workload doing any "overhead" tricep exercise simply because it is placed on stretch from this position and will achieve more contractile force this way. (Remember that the other two heads DO NOT attach at the shoulder...just at the elbow...and are therefore not multijoint muscles so we cannot apply active or inactive insufficiency to them). Likewise, the inner head will be working to a lesser degree from the opposite position (arms to the side...cable pushdowns of any variation) since the inner head is not being placed on stretch at the non-moving articulation (shoulder joint).

Clear as mud?

 

[bignate73]

Clear as mud?

my brain hurts....can you explain a bit faster? sorry...A.D.D. kicking in.

hehehe.

 

[GenetiKing]

my brain hurts....can you explain a bit faster? sorry...A.D.D. kicking in.

hehehe.

That's not A.D.D. kicking in, nate....just mental lactic acid. Feel the burn baby!

 

[Exodus]

keep your elbows in....... tuck on your tricep exercises and watch it grow........ i had the opposite problem..... i tucke for so long that my long head dwarfs my outer head

X

 

[bigmag]

make sure you lock your elbows out when you work your tri's....that's primarily when you flex the medial head of your tricep ( or long head....as you called it). kick-backs also work really well for giving you that horse shoe look for your tri's.

 

[musclefattie]

thanks for the advice, today is tricep day and i intend to try the reverse benches, tucked in shoulder presses(as a arm up) and overhead extentions...as far as kick backs are concerned i haven't done them in years but what the hell maybe the shock will do my tris good..once again thanks for all the advice now just need to see what works

 

[GenetiKing]

thanks for all the advice now just need to see what works

I just told you...

You can shift the emphasis of a particular exercise on different portions of a given muscle but you will not be able to change the inherent shape of a muscle which is genetically predetermined.

From a biomechanical persepctive, you definitely can redirect the majority of a workload to certain tricep head but to say that that will cause increased growth in that head has never been proven.

For instance, applying the concept of "active insufficiency" to the triceps: The inner head will be carrying more of a workload doing any "overhead" tricep exercise simply because it is placed on stretch from this position and will achieve more contractile force this way. (Remember that the other two heads DO NOT attach at the shoulder...just at the elbow...and are therefore not multijoint muscles so we cannot apply active or inactive insufficiency to them). Likewise, the inner head will be working to a lesser degree from the opposite position (arms to the side...cable pushdowns of any variation) since the inner head is not being placed on stretch at the non-moving articulation (shoulder joint).

Clear as mud?

In other words...
Any overhead extension exercise for triceps will prioritize the inner head due to the biomechanical reasons I just gave you. However, simply because you are redirecting the emphasis to another portion of a given muscle is no guarantee that it will grow faster than another portion.