Long head of triceps?

[Cap]

Two hand Db ext, barbell ext, One arm db ext or cable overhead ext?  What gives you guys the best results?  I can do all and get a good stretch but I do get elbow pain from the barbell.

[haider]

Nothing quite builds the outer head for me than some heavy ass Lying Extensions (not skull crushers). For some ridiculous long head contraction, rope pushdowns have given me some ridiculous cramps!

[Jeff Miller]

I find cable 21s are a great way to hit the all the heads of the triceps.  The first time I incorporated them into my routine (about 6 years ago), my triceps development really took off.

[pumpster]

-Flat or decline lying 2-hand extensions behind the head, lowered below the bench. OK to cheat just slightly at the bottom point, towards the end of the set to get the weight moving. Don't worry about elbow positioning. Most effective are hammer bar, super e-z curl bar and 2 hands around the end of one dumbbell.

Can lead to elbow problems. Keep the reps 8-12, rests between sets no longer than a minute, and do another compound tri exercise before extensions: dips, bench dips, close-grips or pushdowns. Changing from one bar to another, for example from a straight bar to a hammer bar, can also make a big difference in reducing elbow pain.
 

Pulleys won't hurt the elbows and create a similar if not better effect:

-Kneeling extensions using a high pulley and rope/v-bar:
http://www.bodybuilding.com/fun/exercises.php?Name=Kneeling+Cable+Triceps+Extension

-Bent-over extensions using a high pulley and rope/v-bar: same as kneeling extensions but without the bench. Bend over to the point that the upper body is parallel to the floor.

-Lying extensions using a low pulley & rope or v-bar attachment. Try both a flat bench and a slight incline.

[Cap]

Can you do 21's for skullcrushers pump?  So the lying ext will hit the long head well?

I am thinking of doing two pressdown movements, bench dips, CG bench and a two arm ext. 

[pumpster]

Can you do 21's for skullcrushers pump?  So the lying ext will hit the long head well?

I am thinking of doing two pressdown movements, bench dips, CG bench and a two arm ext. 

21s can work for anything; partials are one of the best and least used techniques.

I don't think there's any need for more than 1 extension movement per workout. If one that is effective is used and the intensity's high, they'll be fried.

Use CG bench, bench dips, dips, dip machine or pushdowns for the smaller lateral & medial heads, the areas that show up on the side of the arm.

[thewickedtruth]

I've always done tricep exercises with a grip used as if I was holding a hammer just like a hammer curl.  The long head of my tricep is huge compared to the shorthead which now I am having alot of trouble developing.  Might be something to consider cap86. Dips and rope pressdowns have always done the trick for me.

[Cap]

21s can work for anything; partials are one of the best and least used techniques.

I don't think there's any need for more than 1 extension movement per workout. If one that is effective is used and the intensity's high, they'll be fried.

USe CG bench, bench dips, dips or pushdowns for the smaller lateral & medial heads, the areas that show up on the side of the arm.

Good advice. I really want overall mass but I def think the long head can do alot for appearance of width from the side or do you think I should focus on the outer head for that?

[pumpster]

Good advice. I really want overall mass but I def think the long head can do alot for appearance of width from the side or do you think I should focus on the outer head for that?

Work all areas. 1 extension movement is more than enough with the right exercise, because it's very direct and has the biggest effect on arm size. The development from these shows up on the very back of the arm size, from the side view.

For the side cuts: 1 or 2 compounds for the side portion, to bring out the horseshoe-bench dips, pressdowns with rope attachment ending with a wide grip at the bottom of the movement, and also 1-arm pulley kickbacks. With compounds, more than 1 exercise can be used because the angles will work the muscles slightly differently plus they aren't as direct.

The most effective version of CG BP is using an E-Z curl bar, on a slight decline.

The best version of pushdowns is using a close-medium grip with elbows flared out WIDE-becomes like CG BP but pushing down.

[The Squadfather]

-Flat or decline lying 2-hand extensions behind the head, lowered below the bench. OK to cheat just slightly at the bottom point, towards the end of the set to get the weight moving. Don't worry about elbow positioning. Most effective are hammer bar, super e-z curl bar and 2 hands around the end of one dumbbell.

Can lead to elbow problems. Keep the reps 8-12, rests between sets no longer than a minute, and do another compound tri exercise before extensions: dips, bench dips, close-grips or pushdowns. Changing from one bar to another, for example from a straight bar to a hammer bar, can also make a big difference in reducing elbow pain.
 

Pulleys won't hurt the elbows and create a similar if not better effect:

-Kneeling extensions using a high pulley and rope/v-bar:
http://www.bodybuilding.com/fun/exercises.php?Name=Kneeling+Cable+Triceps+Extension

-Bent-over extensions using a high pulley and rope/v-bar: same as kneeling extensions but without the bench. Bend over to the point that the upper body is parallel to the floor.

-Lying extensions using a low pulley & rope or v-bar attachment. Try both a flat bench and a slight incline.

all of these are awesome exercises.

[Bluto]

dips.