The long head of the triceps is the only one that crosses both the elbow and shoulder joints, significantly influencing its size and appearance. This muscle contributes greatly to the overall look of the back and is prominent in a front double bicep pose.
Because the long head crosses both joints, shoulder position directly impacts its engagement. When the arm is lowered, the long head contracts more intensely, even without changing elbow position.
Overhead movements provide a maximum stretch for the long head due to the arm’s elevated position. This optimal stretch contributes to greater muscle growth and development.
Conversely, peak contraction isn’t achieved with overhead exercises. As the arm moves behind the torso, the long head’s engagement decreases, demonstrating the need for exercises that maximize contraction.
Kickbacks are highly effective for achieving maximum triceps contraction. The arm position during kickbacks isolates the triceps and allows for focused engagement, contributing to increased muscle growth.
Therefore, incorporating both overhead extensions and kickbacks provides a comprehensive approach to triceps training. This combination maximizes both stretch and contraction, leading to optimal muscle growth and development.
