How to build the long head of the triceps?

The triceps muscle has the three heads that connect the humerus and scapula with ulna (forearm). Side, medium and long heads make all together the triceps. The long head (the largest of these three) is present on the underside of the humerus. The straightening of the elbow (extension of the arms) is the main function of the triceps.

The long head has an auxiliary function: it helps the latissimus dorsi muscle in bringing the arms (as a result the arms can be folded down along the body). But try to use the different areas of the triceps – a long, lateral and medial.

The most useful exercises for the long head of triceps

a). Triceps extensions on the block

RULES of performing the exercise:

1. Attach the handle directly to the cable of the upper block. Take a grip by a handle on top (the palms facing down), palm-width apart.

2. Stand up straight, lean slightly forward. Press the part of the arm from shoulder to elbow to the body. The forearms are perpendicular to the body. This will be your starting position.

3. Using the triceps, as you exhale, lower the block down, until it touches the front of the thighs, and arms are fully extended perpendicular to the floor. Only the forearms  should move.

4. After a brief reduction in inspiratory return the handle of the block to the back, its original position.

5. Do this exercise as many times as you need.

Variations: there are many variants of this exercise. For example, you can use the EZ neck and V-shaped neck, when your thumb is higher than the little finger.

b). Bench press with a narrow grip

RULES of performing the exercise:

1. Lie on a horizontal settle and grasp the neck with a narrow grip (arms are about the  shoulder-width apart). Remove the bar from the racks and keep it above yourself, your elbows should be straight.

2. Inhale, slowly lower the bar to the middle of your chest.

Tip: to increase the load on the triceps, keep your elbows close to the body (as opposed to the conventional bench).

3. Hold for a few seconds, on the exhale squeeze a bar and return to the starting position. Fix the arms in the up position, take a pause and start again lower the bar.

Tip: lower the bar at least two times longer than lift it.

4. Repeat the exercise recommended number of times.

5. After completing the exercise, return the bar to the racks.

Note: if for this exercise you are beginner, it is advisable to perform it with a controlling partner. If this is not possible, be careful with the operating weight. Also, do not let the bar go too far ahead. It is necessary that it descended severely on the middle of the chest.

Variation: this exercise can be performed with a curved barbell (ez neck) and dumbbells. In the last case the palms facing to each other.

c). The French bench press with the dumbbells on an incline settle

RULES of performing the exercise:

1. Secure the legs under the pillow, take the dumbbells in your arms (palms facing each other), and lay down on the bench.

2. Stretch your arms and hold the dumbbells in a front of you at the shoulder width. The arms are perpendicular to the body and fully extended.

3. On the inhale, keeping the position of the shoulders and working the forearm, slowly lower the dumbbells along the path of the arc, while the thumbs do not touch the ears.

4. On your exhale, working the triceps, lift the dumbbells to the starting position.

5. Repeat the recommended number of times.

Variations: you can also use a standard or EZ bar or carry out this exercise on the horizontal bar.

Good luck!