Which is better, long head or short head of triceps brachii

The long and short heads of the triceps have their own advantages, and the choice depends on the training objectives. Long heads are more suitable for enhancing the overall circumference and functional strength of the arms, while short heads are more helpful in shaping arm lines and explosive power.

The long head of the triceps brachii spans the shoulder and elbow joints and can be fully stretched when the arm droops. Training for long heads can enhance the stability of push type movements, such as narrow bench presses or head arm flexion and extension. This type of movement can stimulate muscle growth and improve overall upper limb strength performance. Long hair can make the arms appear full and curved in a relaxed state, which is more attractive to fitness enthusiasts who need visual effects on the back of the upper arm. The short head of the triceps brachii is located near the elbow joint and plays a dominant role in rapid elbow extension movements. Training that focuses on short heads includes rope compression and narrow distance push ups, which can strengthen muscle separation. Short head training is more helpful for sports that require instantaneous explosive power, such as boxing and badminton, while also allowing the arms to show clearer horseshoe shaped contours during flexion and extension movements. A complete triceps training should include different movements for long and short heads. It is recommended to schedule two training sessions per week, focusing on different parts of the body. In the initial stage, composite movements can be used to activate the overall muscle group, and then isolated movements can be used to strengthen weak areas. During training, pay attention to controlling joint angles. Long head training requires the arm to be positioned above the head, while short head training requires keeping the upper arm perpendicular to the ground. Combined with moderate protein intake and adequate rest, it can promote balanced muscle development.