Part 1: First, start with your hands held directly above you. Then, lower them to your sides.
Part 2: From here, straighten your arms back behind your body and lock your elbows in position.
Part 3: Lower the dumbbells to behind your head and then extend them back up again.
Part 4: From here, drive your elbows back to the starting position and then straighten your arms up overhead.
That all counts as 1 rep. As you can imagine, you won’t be able to get many reps but each individual rep will place a ton of tension on your long head as you move through its various movement functions. Focus on control, use light weight, and do experiment with different grips and ranges of motion with this movement just to find what feels most comfortable for you and your elbows. I’ve found that using a neutral grip with dumbbells tends to be the best option for most people.
But try out these different exercises for the triceps long head and find which one enables you to best feel that long head working. I’d highly recommend choosing one or two of these exercises to do at least once a week to supplement your current pressing movements or to even swap out some of your other triceps exercises with. As this is the head that tends to get left behind yet is largely responsible for the overall size of your triceps. By focusing on this, you’ll very quickly be able to get bigger triceps – fast.
And for a step-by-step program that shows you exactly what to workout week after week to ensure you’re maximizing growth and not letting any muscles lag behind, simply take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below:
https://builtwithscience.com/bws-free...
Subscribe to my channel here:
https://www.youtube.com/jeremyethier/...
Filmed by: Bruno Martin Del Campo
MUSIC:
https://soundcloud.com/iamryanlittle
Part 2: From here, straighten your arms back behind your body and lock your elbows in position.
Part 3: Lower the dumbbells to behind your head and then extend them back up again.
Part 4: From here, drive your elbows back to the starting position and then straighten your arms up overhead.
That all counts as 1 rep. As you can imagine, you won’t be able to get many reps but each individual rep will place a ton of tension on your long head as you move through its various movement functions. Focus on control, use light weight, and do experiment with different grips and ranges of motion with this movement just to find what feels most comfortable for you and your elbows. I’ve found that using a neutral grip with dumbbells tends to be the best option for most people.
But try out these different exercises for the triceps long head and find which one enables you to best feel that long head working. I’d highly recommend choosing one or two of these exercises to do at least once a week to supplement your current pressing movements or to even swap out some of your other triceps exercises with. As this is the head that tends to get left behind yet is largely responsible for the overall size of your triceps. By focusing on this, you’ll very quickly be able to get bigger triceps – fast.
And for a step-by-step program that shows you exactly what to workout week after week to ensure you’re maximizing growth and not letting any muscles lag behind, simply take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below:
https://builtwithscience.com/bws-free...
Subscribe to my channel here:
https://www.youtube.com/jeremyethier/...
Filmed by: Bruno Martin Del Campo
MUSIC:
https://soundcloud.com/iamryanlittle
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