The long head like all the other triceps, is biased by doing elbow extension when the shoulder is also in alignment. This is in the scapular plane with shoulder extension for the short position and shoulder flexion for the lengthened position.
Like anything in this industry, there’s people with different opinions on things. Of what little longitudinal studies we do have on hypertrophy comparing triceps exercises, which there isn’t much, there is a small bias towards lengthened exercises being be slightly more hypertrophic, or at worst equally so.
Regardless of where you sit on that item of debate, here are two options you can use to bias a bit more long head, or just have as extra tools in your training toolbox. Remember, the worst case scenario if the opposing argument against using biased exercises were true, is these exercises are equally effective. And remember, no exercises are a must.
Learn more about exercise analysis, setup, and selection in our Biomechanics Course
Learn how to apply your biomechanical knowledge to writing workouts with our Program Design Course
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Rapidly customize your workout to your needs.
Drag & Drop from the right to re-order exercise groups.
Drag & Drop from the left to quickly create and update super sets.
Use the checkboxes to select exercises to combine into super sets or split up into straight sets.
Substitute or Add new exercises
Edit any exercise variables.
Use advanced set methods (like integrated partials)
Apply extended set techniques (rest-pause, drop sets, cluster sets, etc.)
After taking our training analysis quiz, you’ll have a long-term plan constructed for you. Your plan will consist of several Phases. Each Phase will present you with a few suggested programs to pick from. Each time you complete a program, you’ll move on to the next Phase and a new set of programs to select from.
This allows flexibility in the split and type of program you can choose, while we strategically periodize the stimulus you’re getting to keep making consistent progress without neglecting any weak links.
For example, a long-term plan with the goal of muscle gain will still occasionally include systemic conditioning or dedicated local metabolic work to keep your recovery capacity high (so you can grow and perform better during your hypertrophy-focused programs).