vnzlaboii saidI was wondering, what do you guys do for your long head triceps muscle (muscle A). After months of doing skull crushers and pulling heavy weights up behind my back, I'm starting to get some definition near my elbow, but I want that cut right next to the top of my lateral head (B).
1. Build up your basic triceps strength. Do triceps on a separate day from chest. Start your triceps day with the close-grip bench press. Some will advise that you keep your hands on the bar about 6-8 inches apart. I keep my hands just inside the armpits, similar to this guy here: Close-Grip Barbell Bench Press
. A lot of guys swear by the 5x5 sets/reps system, for a total of 25 reps. That's a good idea, or you can tweak it, maybe 3 x 8 or 4 x 6...for, again, a total rep count of 24-25ish.
2. To really target the long tri head for growth: overhead extensions are king. I was able to blow up my long tri head with overhead work. I stopped doing skullcrushers. What I do now...my bread-and-buitter for the long head is this: I grab a bench, and set it at a very high incline, like a notch or two below vertical. Maybe around 70-85 degree incline. Grab the EZ-barbell (rather than the DB), set your hands about 4 inches apart, and do the extensions. I don't have a name for this exercize, but it's almost identical to what this guy does here, calling it the "French press"
Now, I've heard the term "French press" apply to a different triceps lift, but that's not the point. The exercize this guy is doing is awesome for the long tri head. The only thing I do differently (and that I recommend you do as well) is to keep the arms leaning back a bit so that you feel the long tri head stretching. And try as much as possible to keep your elbows closer to each other...not absolutely crucial, but try. But the most important thing is to feel long tri head stretching and working during the rep. Do this for maybe 3 x 10 or 3 x 12 or 4 x 10, something in that neighborhood.
3. To further blast the long tri head, I've been taking this "French press" to the cables, for lighter weights and higher reps. Like 3x12 or 3x15 or 4x12. So, same thing, except instead of the EZ barbell, you'll be using a low-pulley cable. Attach a D-handle to it, and pull up the incline bench to the cable, with its back facing the cable. It's pretty straight forward. Grab the D-handle, and to the same overhead motion I described above. Do one hand at a time, and this time go slow-ish. Really feel it burn by the end of the set. You can also incorporate some cheat reps at the end of your last two sets, by having your free hand assist for some additional reps after you've taken it to failure.
4. Another option, if you're feeling a bit more lazy or short on time, you can do the above exercise, but attach a rope (instead of a d-handle) to the cable, and do both arms at the same time.
And presto. Watch your triceps inflate like mother fuckers, in just a matter of months.
It's important to do lateral and medial heads too. The medial head is easy. Try to incorporate some underhand pressdowns toward the end of a tri workout. It's a weak muscle, so go light, and you don't need to do much underhand work. One exercize is fine. If you have any questions on the lateral head, let me know.
Both the long head and lateral (aka short) head are important. The long head is the bulk of your tricep...in fact it's the bulk of your arm. It will fill up your sleeve real nice, and you'll see how beautifully it complements the bicep. It's especially important, since the tri long head is like two-thirds of you upper-arm mass (when both tris and bis are developed). The short/lateral head is a nice added detail. It'll give you that nice horseshoe shape once it's developed, and will make your tricep appear longer (from the side view) when wearing a short-sleeve shirt. The long head will make the arm meatier and thicker, but the short head will make the triceps look longer.
Dips are another awesome basic-tricep-strength move, but they focus more on the short head than the long head. I definitely recommend dips (or the dips machine), either on the same day you do the close-grip bench presses (but after
the close-grip bench presses are complete), or on a separate day. And keep in mind your elbow position when doing dips. Elbows flared out = chest emphasis. Elbows pulled in close to your body = triceps emphasis.