How to practice triceps long head? How to exercise triceps long head

How to practice the long triceps?

The triceps consist of three independent muscle heads - the long head, the lateral head and the medial head.

Although it is impossible to exercise a certain muscle head independently without letting other muscle heads work, some exercises can still focus on exercising specific muscle heads.

So, based on understanding the different points of the effects of various exercises on triceps training, it is very important to choose triceps exercises in a purposeful way. For example, when viewed from the side, the long head can increase the volume of the upper arm.

All flexion and extension over the top of the head is a good way, 　　In the stretching exercise of the triceps behind the neck, the long head assumes the main task. Because the long head of the triceps is attached to the shoulder blade, stretching the upper arm to the back of the neck can fully stretch the long head muscles. Let the muscles contract from a stretched position to obtain better exercise results.

The flexion and extension of the triceps are one of the very effective movements for practicing the triceps, and it is also a difficult movement.

Target location: triceps long head

The flexion and extension of the triceps are very irritating to the long head of the triceps, but we recommend using different triceps. The flexion and extension of the back arm make the training diversified. One of my favorite moves is the flexion and extension of the one-arm dumbbell over the top of the head. It can balance the circumference of the strength of the training arms.

Everything tips:

1. Sit back on the priest chair, with the lower edge of the shoulder blade against the seat, or sit at the front of the bench; if you are in a standing position, you must stand upright and keep it not shaking during the movement.

2. Action process: Lift the dumbbell on the top of the head, stretch your arms, but the elbows are not locked, and the upper arm is located just outside the ears; bend the elbow slowly lower the dumbbell to the back of the neck, stop on the forearm just now Passing a position parallel to the ground; pause a little, then exert force on the upper arm and lift the dumbbell back to the starting position. Repeat.

Precautions:

The position of the head should be stable. When exerting force, the neck muscles are easy to leverage force. Because the neck is under limited pressure, if the neck is exerted excessive force, it will cause cervical spine sprain.

Comparing to the standing posture and sitting posture, it is easy to shake the waist, so you should avoid waist injuries.

Other similar movements

Tightener, barbell, standing posture

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