Most individuals assume that the ticket for greater arms is to construct greater biceps.

And whereas that’s true to a degree, your triceps really make up about two thirds of your higher arm mass. Thus, whereas burnishing your biceps is necessary (and enjoyable), you’ll by no means maximize the scale of your arms in the event you neglect or cellphone in your triceps coaching.

One other factoid that many individuals don’t know is that your triceps are literally made up of three sections, and a few of these components have a much bigger impression on the looks of your arms than others.

The part that lies alongside the within of your arm and closest to your physique—often known as the “lengthy head”—is the biggest a part of the triceps, and must be the main focus of your triceps coaching if you wish to flip your “pipe cleaners into pythons,” because the meatheads wish to say.

On this article, you’ll study the most effective lengthy head tricep workouts for constructing greater, stronger arms. 

What Is the Lengthy Head of the Triceps?

The triceps muscle is situated 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 when seen from behind: 


How do you get a long head tricep


 

The lengthy head of the triceps is the biggest of the three triceps heads and thus contributes most to the general dimension of your triceps. That’s why if you wish to construct massive arms, it’s clever to incorporate workouts that emphasize the lengthy head in your coaching.

All three heads of the triceps work collectively to straighten the elbow, which is why your triceps are closely concerned in all urgent workouts just like the bench press, overhead press, and push-up. 

That mentioned, you may emphasize which portion of the triceps you practice by altering the place of your higher arm in relation to your torso throughout numerous urgent workouts. 

Discover that I mentioned “emphasize” and never “isolate,” as a result of all triceps workouts that emphasize one head of the muscle additionally contain the others to some extent, too.

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The 8 Greatest Lengthy Head Tricep Workouts

1. Shut-Grip Barbell Bench Press


Close-Grip Barbell Bench Press


The close-grip bench press is among the greatest tricep workouts for all 3 heads as a result of it permits you to safely and successfully enhance your weights over time (which will be troublesome with different workouts, just like the skullcrusher). It additionally trains your chest, shoulders, and biceps, making it an impressive all-around upper-body train.

  1. 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.
  2. Grip the barbell with a shoulder-width grip or barely narrower and unrack the barbell so it’s straight above your chest.
  3. Decrease the barbell to your decrease chest whereas holding your elbows tucked at a few 30-degree angle relative to your torso.
  4. When the bar touches your chest, explosively press the bar again to the beginning place.

2. JM Press



JM Press



The JM Press is a mix of the close-grip bench press and triceps extension. It isolates the triceps greater than the close-grip bench press and trains them by a better vary of movement, which is often better for muscle development. 

  1. 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.
  2. Grip the barbell with a barely narrower than shoulder-width grip, and unrack the barbell so it’s straight above your chest.
  3. Decrease the barbell towards your neck. As you accomplish that, preserve your elbows up and in entrance of your torso, and barely bend your wrists backward in order that your palms face the ceiling.
  4. When your forearms and biceps contact, explosively press the bar again to the beginning place.

(Tip: For an in-depth rationalization of how you can carry out the JM press, try this tutorial from the inventor himself.)

3. Barbell Ground Press



Barbell Floor Press



By limiting the vary of movement, the barbell flooring press emphasizes your triceps as a substitute of your pecs. This helps you enhance your “lockout energy” on urgent workouts and provides mass to your higher arms.

  1. Set the hooks in a squat rack in order that the bar is about two-to-three inches decrease than will probably be once you’re holding it together with your arms outstretched.
  2. Lie on the ground in the midst of the squat rack, pull your shoulder blades collectively and down, and with out lifting your butt or shoulders off the ground, barely arch your again.
  3. Seize the bar together with your palms barely wider than shoulder-width aside, take a deep breath, brace your core, and unrack the barbell.
  4. Carry the barbell down towards the center of your chest till your triceps lie flat on the ground, ensuring to maintain your elbows tucked at a few 45-degree angle relative to your torso. 
  5. When your triceps are flat on the ground, explosively press the bar again to the beginning place.

4. Weighted Dips


Weighted Dips


Dips are sometimes considered a chest train, however relying on the way you do them, they’re additionally a superb lengthy head tricep train. While you first 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 by pinching a dumbbell between your thighs. 

  1. In the event 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.
  2. Seize maintain of 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 whole physique weight. 
  3. Hold your torso upright to place the emphasis in your triceps, bend your knees to maintain your ft from touching the bottom, and decrease your physique by bending your elbows till your higher arms are roughly parallel to the ground.
  4. Press arduous into the handles to drive your physique again as much as the beginning place.

5. Dumbbell Overhead Triceps Extension


Dumbbell Overhead Triceps Extension


The dumbbell overhead triceps extension is among the greatest lengthy head tricep dumbbell workouts you are able to do as a result of it locations the arms overhead which fully stretches the lengthy head of the triceps. That is necessary as a result of research exhibits that coaching a muscle in a stretched place could result in extra muscle development.

  1. Sit up on a bench. 
  2. Grip one finish of a dumbbell utilizing each palms and carry it overhead in order that your arms are straight. Your palms needs to be flat towards the tip of the dumbbell, and dealing with towards the ceiling. 
  3. 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


EZ Bar Skull Crusher


The skullcrusher is a good train for coaching all components of the triceps, making certain you will have outlined, proportional higher arms.

  1. Whereas mendacity on a flat bench, maintain an EZ Bar above your chest with a shoulder-width grip. 
  2. Carry the bar right down to your brow by bending on the elbow, then reverse the motion to return to the beginning place.

(Tip: If you wish to enhance the vary of movement of this train, decrease the bar behind your head till it’s virtually touching the bench.)

7. Cable Triceps Pushdown


Cable Triceps Pushdown


Research exhibits the cable triceps pushdown is especially good for emphasizing the lengthy head of the triceps. It additionally trains the triceps by a full vary of movement, which is good for muscle development. 

  1. Set the pulley on a cable machine to barely above head top, and fasten the rope deal with.
  2. Stand upright or lean barely ahead (you may 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. 
  3. As soon as your arms are straight and at your sides, reverse the movement to return to the beginning place.

8. Cable Triceps Kickback


Cable Triceps Kickback


Just like the cable triceps pushdown, research exhibits the cable triceps kickback emphasizes the lengthy head of the triceps.

  1. Set the pulley on a cable machine to the bottom setting and fasten a single deal with.
  2. Whereas nonetheless dealing with the pulley, seize the deal with in a single hand and take a big step again so that there’s rigidity within the cable.
  3. Bend on the hips so your higher physique is sort of parallel to the bottom and tuck your elbow into your aspect. Barely bend your knees and stagger your stance if it feels extra comfy.
  4. Push the deal with straight behind you by straightening your arm, then reverse the motion to return to the beginning place.

The Greatest Lengthy Head Tricep Exercise

If you need a terrific lengthy head tricep exercise, you want to . . .

And that’s precisely what you’ll get on this easy however efficient exercise:

  • Shut-Grip Bench Press: 3 units of 4-to-6 reps with 2-to-3 min relaxation
  • Dips (weighted if potential): 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 8-to-10 reps with 2-to-3 min relaxation

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