To obtain massive arms, it is crucial to include exercises specifically targeting the long head of the triceps, as it constitutes the most voluminous part of the muscle.

noli's read

The long head of the triceps is indeed the only one of the three muscle heads to be bi-articular (crossing both the shoulder and the elbow), which allows it to be stretched further when the arm is positioned overhead. Sports science literature confirms that training a muscle in a lengthened position can promote hypertrophy, a principle supported by several recent studies (e.g., the meta-analysis by Nunes et al., 2020 on muscle length). Enzo Foukra correctly points out that many classic exercises do not engage this position of maximal stretch. However, it is important to note that muscle activation does not automatically equate to isolated growth, and that the triceps function as a single unit. His advice is therefore scientifically coherent for optimizing overall arm development. There is no major exaggeration here, as the focus on the long head is a classic and effective bodybuilding strategy to maximize volume.

the sources

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