The long head of the triceps fires best with the elbows overhead. Overhead extensions deliver the stretch, tension, and growth especially with cables for control.
A timeless triceps move for a reason. It hits all three heads, especially the medial. Keep elbows tight, control the lower, press back clean.
Proper dips done with elbows tucked and full range hammer the triceps, especially the lateral head. Master bodyweight first, then add load for serious gains.
A deceptively simple triceps move in the gym. Stand close, elbows slightly back, push the cable down and back, pause at full extension, and control the return.
Close-grip bench shifts focus from chest to triceps. Hands just inside shoulders, elbows tucked, heavy but controlled reps to keep form tight and reps controlled.
Unilateral work fixes imbalances and boosts mind-muscle connection. Go light, stretch deep, stay in a strict form, and avoid twisting your elbows.