What is considered one of the most efficient exercises for targeting the long head of the triceps?

The long head of the triceps is unique among the three heads because it crosses the shoulder joint, originating from the infraglenoid tubercle of the scapula. This means exercises that involve shoulder extension and elbow extension (especially when the shoulder is in a flexed position) are best for targeting the long head.

Shoulder is in flexion, which allows for increased long head activation.

Variations:

• Dumbbell Overhead Triceps Extension (single or both arms)
• Cable Overhead Triceps Extension (with rope, EZ bar, or V-bar)
• EZ Bar Overhead Extensions (a.k.a. “French press”)

According to these articles attached below, the overhead extension variations have high activation rates for the long head, in comparison to the lying dumbbell extensions (moderate) , tricep kickbacks (moderate), & pushdowns (lower activation).

Effect of shoulder position on triceps brachii heads activity in dumbbell elbow extension exercises

https://pubmed.ncbi.nlm.nih.gov/28677940/

Electromyographic analysis of the triceps brachii muscle during a variety of triceps exercises

https://minds.wisconsin.edu/handle/1793/53487

The different role of each head of the triceps brachii muscle in elbow extension

https://pubmed.ncbi.nlm.nih.gov/29503079/

The different role of each head of the triceps brachii muscle in elbow extension

https://pmc.ncbi.nlm.nih.gov/articles/PMC6136322/?utm_