Bent Over Triceps Kickback: The triceps brachii has 3 heads (longus, medius, lat…

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Bent Over Triceps Kickback: The triceps brachii has 3 heads (longus, medius, lateral). The longus head originates at the scapula (shoulder bone)while the medius and the lateral heads originates at the posterior surface of the humerus (arm bone). They all insert at the olecranon process of the ulna (forearm bone). Since they all pass the elbow joint, they basically work to extend the elbow. Hence, to improve them, we do tons of elbow extension workouts. To add some more hypertrophy to the muscles, I tap on the unique character of the longus head (that long muscle located medially or closer to the body), that is its origin. Longus head passes the shoulder joint adding shoulder extension and adduction to its function. To hit on this area, I suggest this set-up: lock the elbow to your torso higher than your back so the longus muscle is already activated isometrically at the shoulder region as you do the triceps kickback exercise. I would ideally rotate my forearm so my palm is facing the ceiling at the end of the range just to increase the stretch on the longus head by bringing the olecranon process out/laterally. This can be applied to other triceps exercises as well.

 

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