Long Head tricep muscles are not as hard !

  1. Markusrulezzz's Avatar
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    Long Head tricep muscles are not as hard !


    this is the weird thing here, when I straight my arm ( 180 degree, fist pointing to the floor ), my LONG HEAD tricep is not as rock hard and it's kinda flabby... but the other heads are dense and hard. when I straight my arms to the point my elbow hurts, then longhead gets rock hard


    So I guess I'm not hitting the long heads ? I do dips and CGB...

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    ZiR RED's Avatar
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    Thats due to the attachment of the long head versus the medial and lateral heads.

    The med/lat heads attach to the humerus (upper arm bone) and insert onto the ulna of the forearm. The long head, on the other hand, attaches to the shoudler blade (right below the head of the humerus). The long head also assists in shoulder extension (ie: chin ups, neutral grip pull ups).

    Now, if want to target the long head..which I recommend because it is the only of the three that is not adequately worked during pressing movements...you need to flex the shoulder (bring your arm up straight infront of you until it is parallel to the floor while standing) in order to increase the leng/tension relationship and fully recruit the long head.

    Therefore, lying triceps extensions (keeping your shoulder blades retracted and not allowing your elbows to flair out) will fully recruit and work the long head of the triceps. Which, consequently, is also the largest and makes up a great of the girth of the upper arm.

    Br
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    Quote Originally Posted by ZiR RED View Post
    Thats due to the attachment of the long head versus the medial and lateral heads.

    The med/lat heads attach to the humerus (upper arm bone) and insert onto the ulna of the forearm. The long head, on the other hand, attaches to the shoudler blade (right below the head of the humerus). The long head also assists in shoulder extension (ie: chin ups, neutral grip pull ups).

    Now, if want to target the long head..which I recommend because it is the only of the three that is not adequately worked during pressing movements...you need to flex the shoulder (bring your arm up straight infront of you until it is parallel to the floor while standing) in order to increase the leng/tension relationship and fully recruit the long head.

    Therefore, lying triceps extensions (keeping your shoulder blades retracted and not allowing your elbows to flair out) will fully recruit and work the long head of the triceps. Which, consequently, is also the largest and makes up a great of the girth of the upper arm.

    Br
    Skull crushers?

    Edit: I do lying DB ext. Palms down, palms together, and palms up. 3- 4 sets each.
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    I have a real problem trying to stimulate the long head to grow. Do you guys find you get a better response to high reps or low reps?
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