Composed of three "heads" that connect the scapula and humerus to the ulna, your tricep muscles are responsible for extending your elbow; they're sometimes called "extensor" muscles for this reason. The three tricep muscles are called the lateral, medial and long heads, with the long head being the larger of the three. Located along the bottom of the humerus, the long head tricep muscle lies slightly to the side and is responsible for extending your arm at the shoulder. In addition, it has more muscle mass than the lateral and medial muscles.
Close Grip Bench Press
The close grip bench press exercise is one of the best workouts for the large head tricep because it places heavy stress directly on it. You need a bench press for this exercise. Begin by placing your hands on the bar with space between them equal or less than your shoulder width. As you lower the bar, do not let your elbows stray away from your body. Remember to keep them close together, since this is not a regular bench press exercise. Guide the bar to the lower half of your chest when descending. When you elevate the bar, place it over the upper half of your chest. In addition, you always want to try to keep your forearms vertical to the floor.
Tricep Pushdown
Tricep pushdowns build and separate the three muscles, especially targeting the large head tricep. Attach a rope to the pulley of a cable machine and stand facing it with your feet in a staggered position, as if you are walking. Grab just above the black rubber knobs at the end of the rope. You hands should be at eye level and your palms are facing inward toward each other. Keep your torso upright at all times to prevent rocking back and forth during the exercise. Elbows should be held tight and close to your body. Push down on the rope as you are attempting to extend your arms straight down to the ground. When at the bottom of the movement, near full extension, pause for a second but do not lock your elbows. Return to the starting position and try to do around 15 reps with this exercise, or until your muscles are exhausted.
One-Arm Tricep Extension
This exercise is performed while sitting on a bench. Hold a dumbbell in one hand and extend it above your head. While keeping your elbow and tricep muscles stationary and near your head, lower the dumbbell behind your head in a semi-circular motion. Stretch your large tricep until you feel the tension in your upper arm. Then, return the dumbbell to the position with which you began. Perform the same motions using the other arm, making sure you flex the triceps while maintaining your shoulders in a forward, squared manner. It may be helpful to perform a one-arm tricep extension in front of a mirror in order pay adequate attention to form.
Kickbacks
To perform kickbacks, hold a dumbbell in one hand and lean forward. Use a small bench for support of your other arm. With your upper arm fixed in a position parallel to the floor, push the dumbbell behind you. Your elbow should be the only joint in motion. As a high-rep routine, kickbacks do not require the use of heavy dumbbells. Proper form is vital with this exercise in order to work those large head triceps.
References
- Bodybuilding.com: Triceps: Exercises, Anatomy And Tips!
- "Bodybuilding Anatomy"; Nicholas Evans; October 2006
- "Strength Training Anatomy"; Frederic Delavier; September 2001
- ExRx.net: Triceps Brachii
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