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General Training and Bodybuilding
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Topic starter
27/01/2026 12:16 pm
What lifts are most effective in developing the long head. I've alway felt like my long head was not proportionate with the lateral head. Would love some pointers.
27/01/2026 12:40 pm
French press.
27/01/2026 1:09 pm
Yes the long head is best activated by any tricep movements with your hands above your head. French press, I like doing it with cables is great . One arm tricep press with a dumbell or both hands with a dumbell - basically anything with hands above the head.
27/01/2026 1:31 pm
What do you do now bro?
Have you tried just doing heavy mass builders?
close grip bench
dips
Skull crushers?
Topic starter
27/01/2026 1:59 pm
What do you do now bro?
Have you tried just doing heavy mass builders?
close grip bench
dips
Skull crushers?
Right now I'm doing skulls, dips, pull downs, and because I can't use a barbell on the bench (separated AC joint, burns like im being stabbed w a hot knife) I do diamond and military pushups to hit the tris trying to mimick the close grip on the bench.
Im going to incorporate overhead tricep extensions as well. Currently im doing bent over tricep extensions. Alternating sets w palms facing up, then palms facing down.
My long head has always seemed underdeveloped to me. I think I use pretty sound technique but any pointers on wrist angles, elbow plaDragon Pharmaent, and so forth would be appreciated.
27/01/2026 2:30 pm
One thing ill throw in that really hits the long head is seated overhead extensions from the low pulley on a machine. Sit facing away and have somebody hand you your ex bar of choice. I stick with the v grip or rope ex. Do high reps stretching at the bottom will have your triceps burning in a good way.