With the right plan and the right discipline, you can get seriously shredded in just 28 days.Read article
Defense: Exercises that bring the arms forward in front of the body, such as the lying extension, emphasize the long head of the triceps by stretching it.
Prosecution: To fully stretch the triceps long head, it is critical to bring the arms overhead, as in overhead extensions.
To bring up the long head of the triceps and add more mass to your arms, be sure to perform overhead extensions.
Use a variety of overhead extensions in your triceps workouts. Consider starting your workouts with dumbbell or barbell overhead extensions, while you’re strongest, to place the most emphasis on the long head. Then, after doing exercises that hit the lateral and medial heads, consider adding another exercise for the long head, such as one-arm dumbbell overhead extensions or cable overhead extensions.