A lot of answers to a not so easy question, as it could be a number of things. Thankfully you are talking to someone who basically has everything going against him in the tricep department, even more so in the long head development!! So I'll give my 2 cents as to what has helped me and hopefully you can infer some of this to your own situation.
1. Find lifts that you can activate your tricep properly. Half of my issue was that I really was not using it. I'm a very shoulder dominate lifter, so things like close grip bench etc don't do anything for me. Even things like cable pushdowns weren't really all that good. (Both of these may be winners for you, maybe you just need to do them differently?) So I'm going to list a few things that worked for me. Feel free to use them, but also keep exploring, keep trying stuff, pay attention to what works and WHY, and see if you can infer that over to other lifts.
a. PJRs LIFT-RUN-BANG: Small Session and PJR Pullover demonstration I will have DOMs from this for 2 days in my long head specifically. Keys to this, REALLY good range of motion, and a really good stretch at the bottom.
b. Decline bench DB skullcrushers. Keys to this, again, full range of motion, full stretch at the bottom. flex your triceps before extending up. Keep the angle of your arm past perpendicular to the ground and more perpendicular to your body at the decline.
c. Skip Extensions Skip Extensions and http://www.muscleandperformance.com/arti...er-triceps . Same as above.
2. Bands! I found my triceps responded EXTREMELY well to bands. They were just lazy really, and by attaching bands to certain dip machines, or tricep extension machines, I found that they "woke up" and would actually activate as I was pressing or extending, basically because they had no choice but to use them. Best of all, once I did this enough, this ability to activate them properly transferred over to other lifts. This really seemed to help lock in my mind muscle connection.
3. Occlusion Stretching. https://www.youtube.com/watch?v=QGkFvFfwxLM I use a slight variation on this. but sinking into the stretch and flexing your tricep should help with the mind muscle connection out of the bottom. This will also leave them VERY sore.
I'll add, at least from my personal experience, which is all I can currently draw on. Don't expect miracles. To get to where I am now (which was starting a awfulness and barely getting to almost acceptable) took a long time. Took a lot of trial and error. Keeping what did work, removing what did not work. and continuing to refine the process over and over. Which I am still doing. I don't want to give the impression that it's hopeless or not worth it. Only that often advice comes from folks who have it easy in a particular muscle group, and cannot relate to the frustration that comes from having poverty genetics in a weak body part. Cannot promise amazing results, but I can promise lots of hard work!! Keep grinding, its always worth it, and its always forward progress.
1. Find lifts that you can activate your tricep properly. Half of my issue was that I really was not using it. I'm a very shoulder dominate lifter, so things like close grip bench etc don't do anything for me. Even things like cable pushdowns weren't really all that good. (Both of these may be winners for you, maybe you just need to do them differently?) So I'm going to list a few things that worked for me. Feel free to use them, but also keep exploring, keep trying stuff, pay attention to what works and WHY, and see if you can infer that over to other lifts.
a. PJRs LIFT-RUN-BANG: Small Session and PJR Pullover demonstration I will have DOMs from this for 2 days in my long head specifically. Keys to this, REALLY good range of motion, and a really good stretch at the bottom.
b. Decline bench DB skullcrushers. Keys to this, again, full range of motion, full stretch at the bottom. flex your triceps before extending up. Keep the angle of your arm past perpendicular to the ground and more perpendicular to your body at the decline.
c. Skip Extensions Skip Extensions and http://www.muscleandperformance.com/arti...er-triceps . Same as above.
2. Bands! I found my triceps responded EXTREMELY well to bands. They were just lazy really, and by attaching bands to certain dip machines, or tricep extension machines, I found that they "woke up" and would actually activate as I was pressing or extending, basically because they had no choice but to use them. Best of all, once I did this enough, this ability to activate them properly transferred over to other lifts. This really seemed to help lock in my mind muscle connection.
3. Occlusion Stretching. https://www.youtube.com/watch?v=QGkFvFfwxLM I use a slight variation on this. but sinking into the stretch and flexing your tricep should help with the mind muscle connection out of the bottom. This will also leave them VERY sore.
I'll add, at least from my personal experience, which is all I can currently draw on. Don't expect miracles. To get to where I am now (which was starting a awfulness and barely getting to almost acceptable) took a long time. Took a lot of trial and error. Keeping what did work, removing what did not work. and continuing to refine the process over and over. Which I am still doing. I don't want to give the impression that it's hopeless or not worth it. Only that often advice comes from folks who have it easy in a particular muscle group, and cannot relate to the frustration that comes from having poverty genetics in a weak body part. Cannot promise amazing results, but I can promise lots of hard work!! Keep grinding, its always worth it, and its always forward progress.