Even though your triceps are ta small muscle group, they take some serious work to bulk up.
And to ensure that it grows to its full potential, you must target the longer head as it comprises the bulk of this muscle. Moreover, it originates from the shoulder blade and runs through the length of the upper arm. Not to mention that you also get a major chunk of power for bench press from this head.
Following these 5 strategies will not only help you get sculpted triceps but indirectly help you improve the overall performance at the gym.
5 Strategies To Target The Long Head Of Triceps
1. Training Triceps Twice A Week
A really smart move for you is to target the longer head and work on these smaller muscle groups. Training them twice a week develops a great stimulus for maximum growth. Also, this muscle has fast recovery, so giving it 2-3 days of rest is enough before you target them again.
Just to help you out, here is what you can do:
- Monday: Chest.
- Tuesday: Shoulders & Triceps.
- Wednesday: Rest.
- Thursday: Back & Biceps.
- Friday: Legs.
- Saturday: Triceps & Cardio (if you want).
- Sunday: Rest.