The first thing I would focus on is doing the multi-joint movements early in your workout before the single-joint ones. Also, consider changing your routine if your progress has all of the sudden paused. This gives a shock to your muscles, inciting growth.

While the overhead multi-joint triceps exercises don’t directly target the long head, the close-grip bench press actually does. In this position, your arms are perpendicular to your torso. Try it on the Smith machine, and choose a weight that makes you reach failure at 8 reps.