Exclusive Brands

Titanic Triceps

Focus on the long head for king-size arms.

Titanic Triceps

Although muscle shape is largely determined by genetics, ensuring that each portion, or head, of a muscle group is fully developed will go a long way toward equalizing the differences among them. The triceps are a good example. The word triceps means “three heads”— the medial, the lateral, and the long head. The long head is arguably larger than the other two, so focusing on it is a good way to develop triceps mass. To place more emphasis on the long head, use movements with arms extended above your head, such as overhead triceps extensions. This places the long head in a stretched position. Another good way to activate the long head is to use an exercise that forces you to resist arm abduction (that is, pulling the arms away from the body). Two examples of this would be triceps kickbacks and pushdowns with elbows held in front of the body. Both of these cause the long head to contract in order to keep the upper arm stationary during the movement.


Lying triceps extensions with arms angled overhead. Overhead triceps extensions using midcable with a forward-leaning body position.


Train underdeveloped muscles at the beginning of your workout. Warm up the elbows with pushdowns before going heavy.


The origin of the long head is on the infraglenoid tubercle of the scapula (the underside of the shoulder blade near the shoulder joint). The insertion is at the olecranon process of ulna (the back
of the elbow).


  • Triceps Kickback* | SETS: 3 | REPS: 12-15
  • Triceps Pushdown (arms extended forward) | SETS: 3 | REPS: 10-12
  • Overhead Triceps Extension | SETS: 3 | REPS: 10-12

*Not too heavy. Focus on squeeze.

Author: Bryan Haycock PH.D.


Official Apparel Cell Expansion Protocol Program
Twitter Fan Page Facebook Fan Page Share on Facebook
Join us on Instagram Follow us on Google+
You may also like

Leave a Comment

Please type the characters of this captcha image in the input box (required)

Please type the characters of this captcha image in the input box

About Us

Bodybuilding, Fitness is your source for
articles, bodybuilding workouts,
videos, bodybuilding tips and more!

Facebook Fan Page

connect with us on facebook! - bodybuilding &


Bodybuilding, Fitness
The Master Of Aesthetics – Frank Zane
   Copyright © 2004-2018. - bodybuilding and fitness. All rights reserved.Powered By: HostGator