Tricep longhead. Try this and I think you'll agree.

[DeM0NiCs]

I picked up a super set that has hands down become my favorite super set of all times. It's pretty basic and brutally effective done right you'll know that you hit tri's right for a few days after I'm still sore... Go a little light which for me in 80lb easy curl bar lying down on bench and skull crushers the correct way squeeze and stretch those tris by bringing the bar behind your head not to your head. I hold the stretch for a few seconds on the last 3 reps. Immediately after having dumbells at the ready I use 30s to keep good form and do skull crushers lying down bringing the dumbells behind and to the sides of your head. I use the 15 reps for both dumbells and the bar and do four super sets of these. 1 min rest in-between. I've never experienced this kinda pain and I feel it all the way down the long head of my tricep which I have always struggled with. Make sure you have no rest when you switch from bar to dumbell or you won't get the intense burn!

 

[ebkallday]

I have switched to decline bench skull crushers the last couple of weeks and it shocked some new growth. Keep switching it up and you will keep growing. Good job.

 

[Mr.B66]

Gonna give these a try, always interested in trying something new.

 

[MindlessWork]

Thanks for sharing and I will give these a try even though skullcrushers kill my elbows

 

[DeM0NiCs]

Thanks for sharing and I will give these a try even though skullcrushers kill my elbows

I would go extra light and higher rep you can get and amazing pump and burn still. I go as light as 60 bar and 25 dumbells 20 reps each and am able to concentrate on form intensely for amazing results low weight.

 

[PinMeetMeat]

I'm going to give this a try. I too struggle to feel good activation on the long head.

 

[DeM0NiCs]

Good to hear man I. Getting amazing results with this and am going to do it today. Make sure you hang the bar behind your head and feel that stretch as I believe this is key to hit the long head. I do the same with the dumbells hang them low to the sides of you head. Low weight is critical to start so you don't snap up your elbows then Increase till you find that sweet spot.

 

[PinMeetMeat]

About how far behind your head are you going?

 

[DeM0NiCs]

Here what's critical, I can't go that low with the bar at first you gotta strech it lower with each rep and for me on a out the 4th rep I can bring it a few inches behind the back of my skull. When I get there I hold it and squeeze my tricep. Done right you can feel it burning the hell out of your tris. As many people know leaving your ego at the door of the gym is how you get results. I get punk teenages skull crushing 100lbs next to me cause there jealous of how I look. I purposely go even lighter than. And get a huge pump and flex in the mirror after my set. Do you want to look like you can bench 400 lbs or have no muscle deffinition and actually be able to bench 400lbs..

 

[PinMeetMeat]

Awesome. I'll give it a try next time I hit tri's for sure.

 

[biglumber69]

I want to look like I can bench 400 pounds and be able to bench 600 pounds

 

[Casca]

Pick a point that is above u and slightly back. As u extend from the bottom position, say the bench that u head is resting on, any point diagonally away from ur head is awesome. Aiming for the ceiling. Simply put NOT DIRECTLY OVER UR FACE WHERE UR SHOULDERS CAN CARRY THE LOAD.

Welcome to how skulls should be performed

 

[Skull]

@biglumber69 I want to look like i can bench 1000 an only bench 200 lol

 

[pmac928]

My triceps are my most defined and developed bodypart. I'm going to try this to add a little variety come arm day. Not that I think they can develop to much more but I'm down to get a little sorer then I already do on arm day.

 

[PinMeetMeat]

Fuck yes dude! That shit worked really well. Thanks bro, this is going to be a staple excercize for me now.

 

[heady muscle]

Good stuff. I will definitely try these variations.

 

[cash7288]

I'm going to give this a try tomorrow with a wing span of over 6ft I'm struggling to look like I have big arms

 

[MindlessWork]

I'm going to give this a try tomorrow with a wing span of over 6ft I'm struggling to look like I have big arms

How tall are you? I have a 6'2" wingspan for 5'10" height...yes my arms are long too. I now go for 3/4 of the way up on bench press as the bar travels like well over 2' for me to full lockout

 

[cash7288]

How tall are you? I have a 6'2" wingspan for 5'10" height...yes my arms are long too. I now go for 3/4 of the way up on bench press as the bar travels like well over 2' for me to full lockout

I am 6ft3 and a wing span of 6ft4 but what u just said makes sense because when I do 3/4 on benchpress I get 225 for like 12-15 reps but I still can't lock out 315 even on my best day

 

[MindlessWork]

I am 6ft3 and a wing span of 6ft4 but what u just said makes sense because when I do 3/4 on benchpress I get 225 for like 12-15 reps but I still can't lock out 315 even on my best day

have you tried different grip widths as well? I can do 235lbs for 8 at full lockout at a fairly wide grip