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Exercise 1: Incline Dumbbell Tricep Kickbacks It's the only head that crosses over the shoulder joint, meaning that as you’ll see, it can be preferentially targeted through exercise manipulation.
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Well, the unique thing about the long head of the triceps lies within its anatomy. This is because most people just don’t effectively emphasize it within their routines. Best Exercises for the Long Head (1/3)Īs discussed previously, the long head makes up the majority of the triceps and usually has the most potential for growth especially.
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So in this article I’ll show you exactly how to do so by going through the best triceps exercises for each head AND I'll show you how to implement them into your routine based on where your triceps are lagging.
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we do ALSO know based on the literature and based on the anatomy of the triceps, that we CAN emphasize the involvement of each triceps head through proper exercise selection.
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When well developed, these 3 heads collectively form the distinct “horseshoe” shape that essentially symbolizes a well developed tricep:Įmphasizing the fact that it's the proportionate development of all 3 heads that is the key to creating aesthetic-looking triceps.Īnd in order to accomplish this, rather than doing just any triceps workout, it’s vital that you instead choose the best exercises for each head.īecause although all 3 heads cross at the elbow joint and therefore will all be active to some extent in any triceps movement. Although it's the least visible of the three, it still plays an important role in triceps definition and in providing stability and overall strength for the triceps muscle as a whole. There’s the lateral head, which is smaller than the long head but is the most visible head from the side.ģ. There’s the long head, which is responsible for most of the overall mass of your triceps and is located towards the back of your arm.Ģ. And as you'll see, each head plays a vital role in contributing to the overall look. Now for those who are unaware, the triceps is composed of 3 heads. Triceps Anatomy: The 3 All-Important Heads If you're interested:Ĭlick the button below to take my analysis quiz to discover the best program for you:Īnd to fully understand what I mean with the above statement, we need to first take a more in-depth look at the anatomy of the triceps. This way, you'll gain a deeper understanding of your training - while experiencing the quickest gains possible. I've designed every single one of them to contain valuable knowledge on why (exactly) you're using a specific exercise to target a particular muscle group. If you appreciate science-based insights like this, you're going to love the BWS programs. As is the case with the different biceps heads or regions of the chest, what really makes the difference in terms of the aesthetics of your triceps is the relative development of each head. When it comes to building big, powerful looking arms, the majority of us know that we need to focus on the triceps.īecause as you can tell from the below photos of me, they actually make up most of the size of your arms.īut sheer size is one thing. If you want well-developed, proportionate looking triceps then you need to incorporate the following tricep exercises.