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To construct greater arms, specializing in lengthy head triceps workouts is essential.
Why?
Two causes.
First, the triceps make up two-thirds of your higher arm mass. Thus, neglecting or phoning in your triceps coaching will critically restrict your general arm measurement.
And second, the part that lies alongside the within of your arm and closest to your physique—the “lengthy head”—is the most important a part of the triceps.
That’s why tricep lengthy head workouts, particularly, are pivotal—they particularly practice the realm that contributes most to the arm’s bulk. In different phrases, doing lengthy head triceps workouts is one of the best ways to show your “pipe cleaners into pythons,” because the meatheads prefer to say.
On this professional information, you’ll study what the lengthy head of the triceps is, the finest lengthy head triceps workouts for including mass to your higher arms, the most effective lengthy head triceps exercise, and extra.
What Is the Lengthy Head of the Triceps?
The triceps muscle is on the again of your higher arm and has three heads: the lateral head, the medial head, and the lengthy head.
Right here’s what they appear like from behind:
All three heads of the triceps work collectively to straighten your elbow, which is why your triceps contribute throughout all urgent workouts, together with the bench press, overhead press, and push-up.
Not like the medial and lateral heads, nonetheless, the lengthy head of the triceps additionally performs smaller roles in shoulder extension (bringing your arms from overhead to your sides by shifting in an arc in entrance of you) and shoulder adduction (bringing your arms towards your physique’s midline).
The lengthy head of the triceps can be the most important of the three triceps heads and thus contributes most to the general measurement of your triceps. That’s why it’s smart to prioritize lengthy head triceps workouts to maximise higher arm mass.
Adopting this technique gained’t hamper the event of your different triceps heads, both. Even the finest lengthy head triceps workouts don’t isolate the lengthy head totally—in addition they contain the opposite heads to a big diploma.
In different phrases, even if you prioritize triceps lengthy head workouts, you don’t neglect the opposite components of your triceps, which is why triceps lengthy head workouts are a boon for higher arm improvement.
The 8 Finest Lengthy Head Tricep Workout routines
Listed below are the finest long-head triceps workouts to incorporate in your triceps exercises.
1. Shut-Grip Barbell Bench Press
The close-grip bench press is concurrently one of many finest lengthy head triceps workouts and among the best tricep workouts for all 3 heads as a result of it permits you to elevate heavy weights safely and progress often. It additionally trains a number of different upper-body muscle teams, such because the chest and shoulders, making it an excellent all-around upper-body train.
Easy methods to Do the Shut-Grip Bench Press:
- Lie on a flat bench, pull your shoulder blades collectively and down, and with out lifting your butt or shoulders off the bench, barely arch your again.
- Grip the barbell with a shoulder-width grip or barely narrower and unrack it so it’s straight above your chest.
- Decrease the barbell to your decrease chest whereas holding your elbows tucked at a few 30-degree angle relative to your torso.
- When the bar touches your chest, explosively press the bar again to the beginning place.
2. JM Press
The JM press combines the close-grip bench press and triceps extension. It isolates the triceps greater than the close-grip bench press and trains them by way of a larger vary of movement, which is normally higher for muscle progress.
Easy methods to Do the JM Press:
- Lie on a flat bench, pull your shoulder blades collectively and down, and with out lifting your butt or shoulders off the bench, barely arch your again.
- Grip the barbell with a barely narrower than shoulder-width grip, and unrack the barbell so it’s straight above your chest.
- Decrease the barbell towards your neck. As you achieve this, preserve your elbows up and in entrance of your torso, and barely bend your wrists backward in order that your palms face the ceiling.
- When your forearms and biceps contact, explosively press the bar again to the beginning place.
3. Dumbbell Ground Press
By limiting the vary of movement, the dumbbell flooring press emphasizes your triceps as an alternative of your pecs. This helps you enhance your “lockout power” on urgent workouts and provides mass to your higher arms.
Easy methods to Do the Dumbbell Ground Press:
- Whereas sitting on the ground, maintain a dumbbell in every hand and relaxation them in your thighs.
- Lie again and hoist the dumbbells so that you’re holding them on both facet of your chest and your triceps are in touch with the ground.
- Along with your palms dealing with your toes, press the dumbbells straight over your chest till your arms are straight and your elbows are locked.
- Reverse the motion and return to the beginning place.
4. Weighted Dips
Many individuals assume dips are a chest train, however relying on the way you do them, they’re additionally a superb lengthy head tricep train. Particularly, performing them with an upright again angle helps emphasize the triceps. Once you begin doing dips, you may make nice progress with simply your physique weight, however as you get stronger, you’ll wish to add weight by hanging weights from a dip belt round your waist or pinching a dumbbell between your thighs.
Easy methods to Do Weighted Dips:
- Should you’re utilizing a dip belt, wrap the chain round your waist, add the specified quantity of weight to the chain, and fasten the carabiner.
- Seize each handles of a dip bar or dip station, then press your self up by straightening your arms and gently leaping off the bottom in order that your arms are straight and supporting your total physique weight.
- Preserve your torso upright to place the emphasis in your triceps, bend your knees to maintain your toes from touching the bottom, and decrease your physique by bending your elbows till your higher arms are roughly parallel to the ground.
- Press arduous into the handles to drive your physique again to the beginning place.
5. Dumbbell Overhead Triceps Extension
The dumbbell overhead triceps extension is likely one of the finest lengthy head tricep dumbbell workouts as a result of it works the lengthy head when absolutely stretched. That is vital as a result of analysis reveals that coaching a muscle when stretched results in extra muscle progress.
Easy methods to Do the Dumbbell Overhead Triceps Extension:
- Sit up on a bench.
- Grip one finish of a dumbbell utilizing each palms and elevate it overhead so your arms are straight. Your palms ought to be flat in opposition to the tip of the dumbbell and dealing with the ceiling.
- Decrease the load till it’s behind your head by bending on the elbow, then straighten your arms to return to the beginning place.
6. EZ-Bar Cranium Crusher
The skullcrusher is a superb train for coaching all components of the triceps, guaranteeing you could have outlined, proportional higher arms. (Tip: To make it extra of a lengthy head triceps train, improve the vary of movement and decrease the bar behind your head till it’s virtually touching the bench.)
Easy methods to Do the EZ-Bar Cranium Crusher
- Whereas mendacity on a flat bench, maintain an EZ Bar above your chest with a shoulder-width grip.
- Convey the bar all the way down to your brow by bending on the elbow, then reverse the motion to return to the beginning place.
7. Cable Triceps Pushdown
The cable triceps pushdown is especially good for concentrating on the lengthy head of the triceps, particularly should you preserve your elbows barely behind your torso. It additionally trains the triceps by way of a full vary of movement, which is right for muscle progress.
Easy methods to Do the Cable Triceps Pushdown:
- Set the pulley on a cable machine to barely above head peak and fasten the rope deal with.
- Stand upright or lean barely ahead (you possibly can undertake a staggered stance if it helps you stability), seize one finish of the rope in every hand, and push the rope downward by straightening your elbows.
- As soon as your arms are straight and at your sides, reverse the movement to return to the beginning place.
8. Dumbbell Triceps Kickback
Just like the cable triceps pushdown, analysis reveals the triceps kickback emphasizes the lengthy head of the triceps, particularly should you place your elbow barely behind your torso.
Easy methods to Do the Dumbbell Triceps Kickback:
- Set the pulley on a cable machine to the bottom setting and fasten a single deal with.
- Whereas nonetheless dealing with the pulley, seize the deal with in a single hand and take a big step again so that there’s stress within the cable.
- Bend on the hips so your higher physique is sort of parallel to the bottom, and tuck your elbow into your facet. Barely bend your knees and stagger your stance if it feels extra snug.
- Push the deal with straight behind you by straightening your arm, then reverse the motion to return to the beginning place.
The Finest Lengthy Head Tricep Exercise
For a fantastic lengthy head tricep exercise, do the next:
- Carry out lengthy head tricep workouts that assist you to deal with heavy weights and progressively overload your triceps.
- Use a wide range of rep ranges to make sure you practice your triceps with the correct amount of quantity and depth.
And that’s precisely what you’ll get on this easy however efficient lengthy head triceps exercise:
- Shut-Grip Bench Press: 3 units of 4-to-6 reps with 2-to-3 min relaxation
- Dips (weighted if attainable): 3 units of 6-to-8 reps with 2-to-3 min relaxation
- Overhead Triceps Extension: 3 units of 8-to-10 reps with 2-to-3 min relaxation
- Cable Triceps Pushdown: 3 units of 10-to-12 reps with 2-to-3 min relaxation
FAQ #1: Do dips work the lengthy head?
Dips work all three heads of the triceps. Whereas they don’t absolutely stretch the lengthy head, they assist you to elevate heavy weights safely and improve the load you elevate incrementally, making them an distinctive lengthy head triceps train.
FAQ #2: How lengthy does it take to develop lengthy head triceps?
The time it takes to see noticeable progress within the lengthy head of your triceps varies relying on a number of elements, equivalent to your coaching routine, expertise stage, weight loss program, and genetics.
Should you’re new to weightlifting, consuming a high-protein weight loss program, and following a well-designed coaching program containing loads of efficient lengthy head triceps workouts, most individuals ought to see progress in 12 weeks or fewer.
Should you’re extra skilled, consuming a suboptimal weight loss program, and doing too few tricep lengthy head workouts, it might be many months or years earlier than your triceps lengthy heads get noticeably greater.
FAQ #3: Why is my tricep lengthy head not rising?
The most definitely causes your triceps lengthy heads aren’t rising are:
- You’re not consuming sufficient energy: Muscle progress requires a calorie surplus (except you’re a full newbie). Should you’re not consuming sufficient energy, your muscle groups, together with the lengthy head of your triceps, could not have the mandatory power to develop. To study what number of energy it’s best to eat to drive muscle progress, take the Legion Weight loss program Quiz.
- You’re not consuming sufficient protein: Protein is important for muscle restore and progress. Should you’re not already, purpose to eat 0.8-to-1.2 grams of protein each day. For a handy supply of protein, take Whey+ or Casein+.
- You’re not coaching arduous sufficient: Most gym-goers don’t practice arduous sufficient to maximise progress. To repair this, ask your self on the finish of every set, “If I needed to, what number of extra reps may I’ve gotten with good kind?” If the reply is greater than two, improve the load or reps to make your subsequent set more difficult.
- You’re not coaching your triceps sufficient: Research present you want to practice a muscle with 10-to-20 weekly units to maximise progress. Should you’re not coaching your triceps lengthy heads with this many units, they gained’t develop optimally.
- You’re doing the flawed workouts: Your triceps gained’t develop except you do efficient lengthy head triceps workouts. Keep away from losing time with ineffective workouts by selecting from the listing of the finest triceps lengthy head workouts above or following a well-designed coaching plan, equivalent to Greater Leaner Stronger or Thinner Leaner Stronger.
+ Scientific References
- Tiwana, Manpreet S, et al. “Anatomy, Shoulder and Higher Limb, Triceps Muscle.” Nih.gov, StatPearls Publishing, 6 Aug. 2021, www.ncbi.nlm.nih.gov/books/NBK536996/#:~:textual content=Withpercent20thepercent20armpercent20adductedpercent2Cpercent20the.
- Schoenfeld, Brad J, and Jozo Grgic. “Results of Vary of Movement on Muscle Growth throughout Resistance Coaching Interventions: A Systematic Evaluation.” SAGE Open Drugs, vol. 8, no. 8, Jan. 2020, p. 205031212090155, https://doi.org/10.1177/2050312120901559.
- Landin, Dennis, and Melissa Thompson. “The Shoulder Extension Perform of the Triceps Brachii.” Journal of Electromyography and Kinesiology, vol. 21, no. 1, Feb. 2011, pp. 161–165, https://doi.org/10.1016/j.jelekin.2010.09.005.
- Oranchuk, Dustin J., et al. “Isometric Coaching and Lengthy-Time period Diversifications: Results of Muscle Size, Depth, and Intent: A Systematic Evaluation.” Scandinavian Journal of Drugs & Science in Sports activities, vol. 29, no. 4, 13 Jan. 2019, pp. 484–503, https://doi.org/10.1111/sms.13375.
- Kholinne, Erica, et al. “The Totally different Function of Every Head of the Triceps Brachii Muscle in Elbow Extension.” Acta Orthopaedica et Traumatologica Turcica, vol. 52, no. 3, 1 Might 2018, pp. 201–205, www.ncbi.nlm.nih.gov/pmc/articles/PMC6136322/, https://doi.org/10.1016/j.aott.2018.02.005.
- Kholinne, Erica, et al. “The Totally different Function of Every Head of the Triceps Brachii Muscle in Elbow Extension.” Acta Orthopaedica et Traumatologica Turcica, vol. 52, no. 3, 1 Might 2018, pp. 201–205, www.ncbi.nlm.nih.gov/pmc/articles/PMC6136322/, https://doi.org/10.1016/j.aott.2018.02.005.
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