The long head of the triceps is the biggest of the three heads, running down the bottom/back of the arm. It's the one that hangs down most visibly when you do a bicep flex.
The Bodyweight Tricep Extension is essentially doing a tricep extension with your bodyweight (not all of it, of course, just a portion of it).
That version can be done on a bar set up against the uprights in a power rack or on a Smith machine... or on a bench, railing, or chair, or literally just about anything that's solid that you can think of. I'll do a more in-depth video of that one in the future.
You can adjust difficulty by how high (or low) the bar is. Lower is harder. You can also adjust resistance on the fly by moving your feet closer (easier) or further back (harder), or setting your feet higher.
THIS version is one of the more difficult variations of it.
I've got a barbell set with 90 lbs on the other end (two 45 lb bumper plates). The bench acts as a fulcrum. I weigh about 177 lbs when I demonstrated this, to give you an idea of loading.
You want the barbell to stay basically horizontal as you're doing the exercise. You have to not only perform the extension movement, you have to also control the bar from coming up too high or going down too low.
The muscle activation and mechanical tension you get from this constant adjustment and dual resistance is just off the charts.
In addition, you're also getting excellent tension on the six-pack abs, similar to an abdominal roll-out.
Here's a side view.
And here's how you take down (and set up) the bar most easily...lift the unloaded end off the bench and set it down.
The take the plates off (or put them on, if you're setting it up).
This is definitely a very advanced exercise, but the "base" version on the stable bar is a GREAT one for just about any level of trainer. With the bar set high and feet closer in, you can adjust it to VERY light resistance.
But yeah, don't start with this version...
You can perform Bodyweight Tricep Extensions on the Bar End for the long head of the triceps.
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