What To Know
- The long head, on the other hand, is located higher on the humerus bone and is more involved in shoulder flexion and extension.
- One study published in the “Journal of Strength and Conditioning Research” found that the tricep pushdown activated the long head to a lesser extent than the lateral and medial heads.
- While the tricep pushdown may not be the optimal exercise for isolating the long head of the triceps, it can still contribute to the development of this muscle group when performed with proper technique.
The tricep pushdown is a staple exercise in any arm workout regimen. It effectively targets the triceps brachii muscle group, primarily the lateral and medial heads. However, there has been some debate regarding whether this exercise sufficiently engages the long head of the triceps. This blog post aims to delve into the biomechanics of the tricep pushdown and scientifically evaluate its impact on the long head.
Biomechanics of the Tricep Pushdown
The tricep pushdown involves extending the elbow joint while resisting a downward force. The starting position typically involves standing or sitting with the feet shoulder-width apart and the back straight. The elbows are flexed at 90 degrees, and the hands are positioned on a bar attached to a cable machine.
As the bar is pushed down, the triceps muscles contract to extend the elbow. The lateral and medial heads are primarily responsible for this movement, as they are positioned closer to the elbow joint. The long head, on the other hand, is located higher on the humerus bone and is more involved in shoulder flexion and extension.
Does Tricep Pushdown Work Long Head?
The question of whether the tricep pushdown effectively targets the long head has been a subject of research and debate. While some studies have shown that the long head is not significantly activated during the exercise, others have suggested that it may play a minor role.
One study published in the “Journal of Strength and Conditioning Research” found that the tricep pushdown activated the long head to a lesser extent than the lateral and medial heads. However, the researchers noted that the long head was still recruited to some degree, particularly when the bar was lowered behind the head.
Another study published in “Human Movement Science” demonstrated that the tricep pushdown could activate the long head when performed with a narrow grip. This suggests that altering the hand position may increase the involvement of the long head.
Factors Affecting Long Head Activation
Several factors can influence the extent to which the tricep pushdown engages the long head, including:
- Grip Width: A narrower grip places more emphasis on the long head.
- Bar Position: Lowering the bar behind the head increases long head activation.
- Elbow Position: Keeping the elbows slightly flared out can enhance long head involvement.
- Range of Motion: Extending the elbows fully engages the long head more effectively.
Benefits of Targeting the Long Head
While the tricep pushdown may not be the most effective exercise for isolating the long head, it can still provide some benefits for this muscle group.
- Improved Overhead Pressing Strength: The long head assists in shoulder flexion, which is essential for overhead pressing exercises.
- Enhanced Shoulder Stability: The long head helps stabilize the shoulder joint during overhead movements.
- Greater Arm Size and Definition: Developing the long head can contribute to a more balanced and well-defined triceps musculature.
Alternative Exercises for Targeting the Long Head
For individuals seeking to specifically target the long head of the triceps, there are several alternative exercises that may be more effective:
- Overhead Tricep Extensions: These involve extending the elbows overhead while holding dumbbells or a barbell.
- Skullcrushers: This isolation exercise focuses on extending the elbows with a barbell lying across the forehead.
- Tricep Dips: Dips on parallel bars or a bench target the triceps, including the long head.
In a nutshell: Tricep Pushdown and the Long Head
While the tricep pushdown may not be the optimal exercise for isolating the long head of the triceps, it can still contribute to the development of this muscle group when performed with proper technique. By experimenting with different grip widths, bar positions, and ranges of motion, individuals can maximize the involvement of the long head during the tricep pushdown. However, for those seeking to specifically target this muscle, alternative exercises such as overhead tricep extensions and skullcrushers may be more effective.
Frequently Asked Questions
Q: Is the tricep pushdown a good exercise for building overall tricep mass?
A: Yes, the tricep pushdown is an effective compound exercise that targets all three heads of the triceps.
Q: What grip width is best for activating the long head?
A: A narrower grip (approximately shoulder-width apart) places more emphasis on the long head.
Q: Should I lower the bar behind my head for better long head activation?
A: Lowering the bar behind the head can increase long head involvement, but it is important to maintain proper form and avoid excessive shoulder movement.
