I have been reading a lot and I want to make sure I hit every muscle as they should be hitted.
The problem is, I’m a bit confused. 2 articles are contradicting eachother.
One claims the best exercises for the long head are dips and rope pusdowns (aka rope extentions) and that the long head is almost not activated while doing lying tricep extentions (aka skullcrushers); another article is claiming the opposite.
Why do I botter? Because the long head is fast twitch and one day in the week I do low reps, other day higher reps; so the right exercises are in the right place.
"The Winners
Based on this experiment, here are the top three exercises in terms of mean and peak activity for each muscle part:
…
Medial Triceps*
Mean Rope Extension, Cable Extension, Weighted Dip
Peak Rope Extension, Cable Extension, Band Extension"
*(Important: In the discussion board he confirmed it was the long head and NOT the medial head he was talking about: "Cephalic_Carnage wrote:
You wrote “long head” in the exercise index, but “medial head” in the “best exercises” part. Which one is it? 
…
Ugh! The long head. I don’t know why I did that. Sorry, and thanks for asking for clarification. Yes, down the road I certainly need to do more extensive triceps testing"
source: Strength Training, Bodybuilding & Online Supplement Store - T NATION
Another site said
"Of the three triceps heads (lateral, medial, and long head), the long head of the triceps is the meatiest of the three. Even when the lateral and medial heads are fully developed and the long head is underdeveloped, the long head is still comparable in size.
Whereas the lateral and medial heads have a mix of fast and slow-twitch fibers, the long head is comprised primarily of fast-twitch fibers. So when the fibers of the triceps long head are properly stressed, they develop tremendous size.
Now while the bench press, close grip bench press and dips are excellent mass builders for the lateral and medial triceps heads, the long head is almost inactive during these exercises. This is one reason why abbreviated programs can never fully develop the upper arms.
Exercises targeting the long head are 1) lying flat bench triceps extensions with an EZ curl bar and 2) lying decline extensions with an EZ curl bar. If you perform either one of these extension movements in conjunction with a pressing movement, then you will
develop thick, full triceps. Performing lying triceps extensions with a straight barbell or dumbbells, however, will shift the emphasis to the lateral heads."
Who can help me out and tell me what is true?