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Triceps : FOCUS ON THE LONG HEAD :  The long head of the triceps is the only head that originates above the shoulder joint. Only when you position your arm overhead does the long head stretch fully. Take note of that because a muscle can't maximally contract unless it's fully stretched first. Movements in which arms are by your sides do little to hit the long head. Overhead movements like seated overhead dumbbell extensions work best. Even lying skull-crushers—in which your arms are perpendicular to your body—target the long head to some degree. If they're done on a slightly inclined bench, you get even  more  emphasis on the long head. Not surprisingly, then, shoulder overhead presses recruit the long head to a great degree. The best approach is to start with bilateral (using both arms at the same time) multi-joint movements first. These moves let you handle greater loads; follow them with unilateral or single-joint movements. If you want to b...