Flex_USA_JulyAugust_2017_2

LIFT
CROSSHAIRS
BY BRYAN HAYCOCK, PH.D.
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
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TITANIC
TRICEPS
FOCUS ON THE LONG
HEAD FOR KING-SIZE ARMS
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
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.
Alternatives: Lying triceps
extensions with arms angled
overhead. Overhead triceps
extensions using midcable
with a forward-leaning body
position.
When to focus on the long
head: Train underdeveloped
muscles at the beginning
of your workout. Warm up
the elbows with pushdowns
before going heavy.
Form and function: 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).
KEVIN HORTON
78 FLEX | JULY/AUG ’17