Maximize the secret function of the triceps

Most everyone knows the triceps is an extensor muscle. It is used to*extend*resistance away from the body, working as an antagonist to the biceps. In an attempt to isolate this movement/function, trainees will fixate their elbows into place during skullcrushers (lying triceps extensions) and lock their elbows at their side while performing cable tricep extensions.

This is actually not the best way to perform these movements. Let me explain why.

One of the major, but virtually unknown functions of the tricep is to drive the elbow down or back towards the body. The long head of the triceps runs from the scapula to the elbow, and is a two joint muscle. Two joint muscles have two functions, a distal and a proximal function. In the case of the long head of the triceps, its functions are:

Distal*- Elbow extension. To extend the arm away from the body, working as an antagonist to the biceps.Proximal*- Shoulder extension. To extend the elbow/arm towards the body, or back slightly past the torso*(think driving a straight arm backwards, from your side).

To engage the proximal function of the triceps (the long head), do the following:

Cable tricep extensions*- Let*the bar/rope come up higher, allowing the elbows to travel up away from your sides. By doing this, you will be engaging both the distal and proximal function of the triceps when extending the arm downwards.*- Let the EZ bar travel down*towards the back of the head. This will allow you to engage the distal and proximal function of the triceps when extending the bar upwards.

Parting shot*- Stop ignoring the long head of the triceps. Let that bar travel and start engaging all 3 heads.

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