Triceps
Introduction
Triceps
The triceps consists of three heads (long, lateral and medial): the long head connects at two joints, the elbow AND the shoulder joint.
Accordingly it can’t be used at both joints at the same time. Horizontal presses, leave the long head under-stimulated. Therefore to train the long head you need to use overhead exercises.
The triceps are approximately 67% type II fibers.
Thus, it’s best to use relatively low reps the majority of the time.
If you want to know the best ways to hit each of the three heads in your workout then see here.
Take home messages
• The triceps is composed of 67% fast twitch fibers.
• The long head needs to be trained with overhead work.
