To train the long head
of the tricep in its short position, we need
to still be in our scapular plane.
So our test to find our scapular plane, we're starting
with a neutral shoulder, not overly protracted or retracted.
We're gonna come to about 90 degrees
and whatever external rotation we have there
before we would want to have
to move our shoulder is gonna get us pretty close to
what our scapular plane is in that position.
So from there, all I need to do is find out
what plane my elbow extension is going to be in
and then adjust to set up towards the cable
or implement that I'm using.
So if I'm using this cable here,
I'll start in my scapular plane setup position.
And what you'll see is this is not
perfectly vertical, right?
It is off a little bit of an angle,
even in my scapular position
because my back of my torso is not flat, it has a bit
of a curve to it
and my scapula is sitting on that kind of egg shape.
So it is going to be slightly front
to back if you wanna look at it that way.
So I need to adjust so that I'm underneath the cable enough
that it still lines up with this pass.
So when I go ahead and grab this, come into my position here
and you'll see that that is pretty much in line with
my wrist and arm path.
Now you can adjust this by stepping so
that when you're in the short position,
this is closer to your shoulder.
That will make it drop off,
make it easier in the short position if you know the weight
is, you know, too challenging, um,
you can make it a little less challenging in the
short position by doing that.
Or we can move away so
that now it is much more challenging if this position,
it is further away from my shoulder,
further away from my elbow actually in this position.
That's how we're gonna tell where kind of that, uh,
resistance is the greatest from the machine.
So that is our short position for the long head of triceps.
Some common mistakes we see when training the long head
of the triceps is just not being used to the load
that you're gonna have to use in that position.
This is likely much shorter
of a position than you've trained in before
and it's very specific to that one head.
So rather than doing kind of our regular
CROs cable tricep extension,
this is gonna be a little bit more specific
and the muscle's gonna be shorter, which means it's going
to be able to produce a little less force in that position.
So expect that the loads you're using are going
to go down sometimes significantly if a new movement to you,
uh, compared to your regular tricep extension.
So what you'll see when that happens is if I get a weight
that's heavy, a lot of the compensations you'll see are
where either people will stop turning it from this
and they'll get tired and they'll start turning it back
into this movement, right?
So they stop going, they'll high to low
and they start kind of internally rotating
and start turning it just into this exercise once,
once again, which isn't really what we want.
Or you'll see them starting to like internally rotate during
The movement. Basically
they're trying to find a way to shift
that tension away from the tissue we're trying to train
because it can't do the job
based on the load that we're using.
So watch for those.
Make sure that your clients aren't trying to like,
turn it back into the other exercise when they're doing this
or as they get into fatigue.