The long of it: go overhead to pack more meat and detail onto your triceps' long head

Muscle & Fitness, July, 2006 by Bill Geiger

INSIDE

WANT GREAT ARMS? GO LONG! PG 72

TO STRAP OR NOT TO STRAP PG 74

BARBELL OR DUMBBELLS FOR BETTER PECS? PG 76

A POPULAR, POWERFUL MOVE PG 78

AN ENDURING CLASSIC PG 80

GREAT SCOTT! PULLOUT

ON THE LONG LIST of life's most insignificant details, here's one to consider: The triceps long head doesn't originate from your upper arm bone, the humerus, but rather from the scapula. If such triceps trivia bores you, simply flip the page. But if you want really awesome arms, that fact can bring a whole new meaning to your workout.

If your triceps routine doesn't include anything besides various pressdowns, kickbacks and close-grip presses, you aren't fully engaging the triceps' long head. A muscle is strongest when stretched to its optimal length, so to get the most out of the triceps long head, you need to add an arms-overhead move to your repertoire.

To avoid neglecting this meaty area that helps form the rear portion of the "horseshoe," try this workout that includes three overhead moves. (By the way, the lateral and medial heads are involved, too.) Though you won't want to use this strategy every workout, this combination of exercises will punish the long head by using a variety of grips and progressing from heavy-weight, low-rep sets to lighter-weight, higher-rep ones. Your triceps will be fuller, and you'll have one less insignificant detail in life to worry about.

1 TWO-ARM OVERHEAD DUMBBELL EXTENSION

HOW MANY? 1 warm-up 3 sets; 6-8 reps

1) START: Sit squarely against a low-back bench, feet flat on the floor. Hold a dumbbell overhead by placing both hands against the top inner face of the weight, your thumbs wrapped around the bar. The dumbbell should be above and slightly behind your head.

2) MOVE: Squeeze your triceps as you slowly lower the weight behind your head while keeping your elbows close to your head and pointing forward. When you reach a 90-degree angle in your elbows, pause for a moment, then forcefully extend your arms, pressing the dumbbell back to the starting position. Repeat for reps.

2 SEATED MACHINE OVERHEAD EXTENSION

HOW MANY? 3 sets; 8-10 reps each

1) START: Sit at an overhead extension machine with your torso erect and your feet flat on the floor. Grasp the handle with a pronated (overhand) grip, hands about 8 inches apart, upper arms by the sides of your head.

2) MOVE: With your elbows in tight, press the handle directly overhead to full arm extension. Pause and squeeze, then slowly lower to the start.

3 OVERHEAD ROPE TRICEPS EXTENSION

HOW MANY? 3 sets; 12 reps each

1) START: Attach a rope handle to an upper-pulley cable and grasp the knotted ends with a neutral grip (palms facing each other). Turn your back to the cable station and lean forward about 45 degrees, using a split stance for balance. Position your upper arms beside your head with your elbows pointing forward.

2) MOVE: Press the rope forward, fully extending your arms. Squeeze your triceps for a two-count, then slowly return to the start.