View Full Version : Long head of tricep

Grissim Connery
01-08-2010, 02:13 PM
the one spot that i only feel when doing gymnastics work such as cross work and front lever pulls is in the underarm area in that nexus between the tricep and bicep. it's at that point where you can feel your humerus most easily. is this the long head of the tricep that is activating more rigorously? i read that this portion of the tricep has the potential to cause arm adduction.

part of my interest in this feeling is that whenever i feel that this area is well activated, my shoulders feel great during and after the workout. although i dont' wanna come off as a bodybuilder, i'd like to stimulate this area more just to see the effect. any suggestions on exercises to get at this? i've played with the two previously mentioned motions as well as muscle ups, body rows, chicken wing dips, ab wheel extensions w/ feet on ground instead of knees, and turkish getup alterations*.

*while lying supine on the floor with the kettlebell held out extended, you twist to a prone position so that kettlebell points to the ceiling while you're facing the floor. then you pull your knees to your chest to turtle up. your opposite shoulder is bearing weight on the floor. then roll to plow position from here or just reverse the motion. the body mechanics make sense if you do BJJ.

Steven Low
01-08-2010, 02:26 PM
I always feel long head strongly in OAC work too.

Yes, it's more active since it has origins on the scapula so it can do a few different things than the rest of the heads of the triceps.

Not sure why you want to develop it extensively... it will adapt to the stress if you just keep training the ones you mentioned + OAC work as well.

Donald Lee
01-13-2010, 07:26 PM
The long head of the triceps is involved in shoulder adduction and extension, which is why you feel it in the front lever and iron cross.