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How To Train Long Head Of Triceps

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How To Train Long Head Of Triceps


How To Train Long Head Of Triceps: The quest for well-developed, strong, and shapely arms has been a fitness goal for many. To achieve this, it’s essential to pay attention to the often-neglected long head of the triceps. The triceps brachii muscle is composed of three heads – the lateral, medial, and long heads. The long head, located on the back of the upper arm, plays a significant role in arm aesthetics and overall arm strength.

Training the long head of the triceps is crucial for achieving that coveted horseshoe shape and a balanced arm appearance. It’s an integral part of any comprehensive arm training program. However, many individuals struggle to effectively target the long head because it requires specific exercises and techniques.

We will explore the anatomy and function of the long head of the triceps, providing you with expert insights and practical advice on how to train it. We will cover a range of exercises and workout strategies tailored to maximize long head activation, ensuring that you achieve balanced, powerful, and well-defined arms. Whether you’re a beginner or an experienced lifter, this will help you master the art of training the long head of the triceps and achieve your arm transformation goals.

How To Train Long Head Of Triceps

How do you train long head of triceps with dumbbells?

Take a dumbbell and place each hand on either side of the plate. Bring the weight to your upper chest and press it up above your head. Lower the weight behind your head, bending your elbow as far as you feel comfortable. Press the weight back up, ensuring your elbows don’t flare out to the side.

Training the long head of the triceps with dumbbells can be highly effective if you select the right exercises and perform them with proper form. One of the key exercises for targeting the long head is the overhead tricep extension with dumbbells. To do this exercise, sit or stand with a straight back and hold a dumbbell with both hands above your head. Lower the dumbbell behind your head while keeping your elbows stationary, then extend your arms to lift the weight back up. This exercise effectively stretches and activates the long head due to the overhead position.

Another valuable exercise with dumbbells is the French press, also known as the lying tricep extension. Lie on a bench or the floor, hold a dumbbell with both hands above your head, and bend your elbows to lower the weight toward your forehead. Extend your arms to raise the dumbbell back up. This movement engages the long head and can help with its development.

Incorporate these exercises into your triceps routine, and make sure to gradually increase the weight to challenge your muscles. Consistency and proper technique are key to effectively training the long head of the triceps with dumbbells.

How is the long head of the tricep activated?

Keeping your arms close to your side and hands in a supinated position, pressing a weight down activates and develops more of the long head portion of the tricep muscle.

The long head of the triceps brachii is one of the three heads that make up the triceps muscle in the upper arm. To effectively activate the long head of the triceps, you’ll want to perform exercises that involve elbow extension, particularly exercises that emphasize overhead movements. Here are some exercises and techniques to target the long head of the triceps:

Overhead Tricep Extension: This exercise is excellent for targeting the long head of the triceps. You can perform it with a dumbbell, barbell, or an overhead cable machine. Here’s how to do it:

  • Stand or sit with your back straight.
  • Hold the weight with both hands (if using a dumbbell or barbell) and raise it overhead.
  • Lower the weight behind your head, bending your elbows.
  • Extend your elbows to raise the weight back up. Make sure to keep your upper arms close to your head to maximize the activation of the long head.

Skull Crushers (Lying Tricep Extensions): This exercise involves lying on your back and lowering the weight (dumbbell or barbell) towards your forehead or just past it. This movement heavily engages the long head of the triceps.

Close-Grip Bench Press: While not solely focused on the long head, the close-grip bench press does involve tricep activation, with an emphasis on the long head, especially if you lower the barbell close to your body.

Tricep Dips: Tricep dips, especially when leaning forward slightly, can engage the long head of the triceps effectively.

Cable Pushdowns with an Overhead Rope Attachment: Attach a rope handle to a cable machine and extend your arms downward. This exercise can provide a unique angle of tension that works the long head.

Inverted Rows or Body Rows: Although primarily a back exercise, inverted rows engage the long head of the triceps as a secondary muscle group, particularly when the exercise involves bringing your chest close to the bar.

Diamond Push-Ups: By placing your hands close together and forming a diamond shape with your thumbs and index fingers, you can increase tricep activation, focusing on the long head.

Remember to maintain proper form and start with a weight or resistance level that is manageable. As you progress, you can gradually increase the weight or resistance to continue challenging your triceps. It’s essential to warm up before performing these exercises and to perform a cool-down and stretching routine afterward to prevent injury and promote muscle recovery.

Do skull crushers work the long head?

Skull crushers work all three heads of the tricep but the medial head is the main driver. This exercise can be performed with dumbbells barbells, EZ bar, and the cable machine, and can be done on a bench or on the floor.

Skull crushers work all three heads of the tricep and can be a helpful tool for building strength and size in the arms.

Yes, skull crushers, also known as lying tricep extensions, are an excellent exercise for targeting the long head of the triceps. When performed correctly, skull crushers can place a significant stretch on the long head of the triceps, making them valuable to your tricep workout routine.

During skull crushers, you typically lie on a bench with a barbell or dumbbells, lower the weight toward your forehead, and then extend your arms to raise the weight back up. This motion emphasizes elbow extension while keeping the arms perpendicular to the floor. The overhead position and the stretch on the triceps during the exercise work to engage and activate the long head effectively.

It’s to maintain proper form during skull crushers to ensure you’re targeting the long head optimally. Be cautious with the weight you use, as lifting too heavy can lead to improper form and potential injury. When performed correctly, skull crushers are a valuable exercise for long head tricep development.

Which triceps head is largest?

The long head of the triceps

The long head of the triceps is the largest part of your triceps and is found running down the back of your arm. The long head is different from the medial and lateral heads, as it crosses the shoulder joint and assists in shoulder extension.

The long head of the triceps brachii is the largest of the three heads of the triceps. It originates from the scapula, runs down the back of the upper arm, and attaches to the elbow joint. Due to its significant size and elongated structure, the long head contributes substantially to the overall mass and shape of the triceps.

While the lateral and medial heads are also essential for tricep development and arm aesthetics, the long head stands out as the most massive component of the triceps group. It gives the arm a full and robust appearance, playing a crucial role in both the visual and functional aspects of the upper arm.

To achieve well-rounded tricep development and a balanced, powerful look, it’s crucial to incorporate exercises and techniques that specifically target the long head, recognizing its significance in the overall structure and function of the triceps.

Why is my tricep long head not growing?

Now, your problem involving the triceps is that you might be putting too much effort on the lateral and medial heads and not enough attention on the long head. This lack of muscle activation might be the reason that your triceps aren’t growing to their full capacity.

If you’re struggling with your tricep long head not growing, there could be several factors at play. It’s that muscle growth can vary among individuals and may take time. Here are some common reasons your long head tricep might not be growing as expected:

Inadequate Exercise Selection: You may not be incorporating exercises that effectively target the long head. To stimulate growth, you need to choose movements that put the long head under tension, such as overhead tricep extensions, French presses, or incline tricep extensions.

Improper Form: Poor exercise form can limit the effectiveness of your tricep workouts. Ensure that you’re using proper technique and range of motion to adequately engage the long head.

Insufficient Overload: Muscles need progressive overload to grow. If you’re not gradually increasing the weight or resistance in your tricep exercises, the long head won’t receive the stimulus it needs to grow.

Lack of Variety: Relying solely on a single exercise may lead to plateaus. It’s to introduce variety into your tricep workouts to continuously challenge your muscles.

Inadequate Nutrition: Nutrition plays a crucial role in muscle growth. Ensure you’re consuming enough calories, protein, and other essential nutrients to support muscle development.

Insufficient Recovery: Muscles grow during the recovery phase. Make sure you allow adequate time for rest and recovery between tricep workouts.

If you’ve addressed these factors and your tricep long head still isn’t growing, consider consulting a fitness professional to design a personalized plan and assess any potential underlying issues.

Which tricep head makes arm bigger?

long head of the triceps

The long head of the triceps is the largest of the three triceps heads and thus contributes most to the overall size of your triceps. That’s why if you want to build big arms, it’s wise to include exercises that emphasize the long head in your training.

The long head of the triceps plays a significant role in making the arm appear bigger. This is due to the long head’s extensive attachment, originating from the scapula and running down the back of the upper arm to the elbow joint. When the long head of the triceps is well-developed, it adds substantial mass and thickness to the upper arm, particularly when viewed from the side. This contributes to the overall appearance of larger and more powerful arms.

The lateral and medial heads of the triceps also play essential roles in arm development and aesthetics, but the long head’s size and attachment give it a more prominent role in creating that sought-after “horseshoe” shape and the appearance of muscular arms.

So, if your goal is to make your arms look bigger and more impressive, focusing on the long head of the triceps through targeted exercises is crucial.

Which tricep exercise hits all 3 heads?

Now some exercises will undoubtedly target more than one head at one time, so exercises such as skull crushers actually target the long head and lateral head, and exercises such as close grip bench press, kickbacks, press downs (pushdowns) and even diamond push ups will actually hit all 3 heads.

Hitting all three heads of the triceps effectively in a single exercise can be challenging, but there are certain movements that come close to targeting all of them. One such exercise is the close-grip bench press. While it doesn’t isolate the triceps entirely, it engages all three heads to varying degrees, making it one of the most comprehensive tricep exercises.

The close-grip bench press involves holding the barbell with your hands positioned closer together than in a standard bench press. This narrower hand placement puts more emphasis on the triceps and recruits the lateral and medial heads. As you press the weight up and extend your elbows, the long head also comes into play. It’s crucial to maintain proper form and control throughout the movement to ensure all three heads are effectively engaged.

Another exercise that works all three tricep heads to a significant extent is the tricep dip. When performing dips, you not only engage the triceps but also the chest and shoulders, providing a well-rounded upper body workout. Dips can be especially effective for targeting the long head of the triceps when performed with a slight forward lean to maintain an upright position.

How long does it take to grow long head triceps?

As long as you don’t increase your triceps training frequency for more than 6-8 weeks, training your triceps twice per week can be a nice stimulus for greater growth. This muscle group recovers fairly quickly, so 2-3 days between workouts is all you need.

The time it takes to grow the long head of the triceps varies from person to person and depends on several factors. It’s essential to understand that muscle growth is a gradual process that requires consistency, effort, and patience. While there is no set timeline for how long it takes to grow the long head of the triceps, there are some general guidelines to consider.

Typically, you may start to notice some improvements in your triceps within a few weeks to a couple of months of regular and effective training. However, significant growth and substantial changes in the long head may take several months to a year or more. The rate of growth depends on factors such as genetics, nutrition, training intensity, and your starting point.

To expedite the growth of the long head, you should focus on exercises that specifically target it and ensure progressive overload by increasing the resistance over time. It’s also crucial to maintain a well-balanced diet that supports muscle growth and to get enough rest and recovery. Staying consistent with your training and remaining patient are key to achieving the long head tricep development you desire.

How To Train Long Head Of Triceps


Training the long head of the triceps is a crucial component of achieving well-rounded arm development and strength. As the largest of the three triceps heads, the long head contributes significantly to the overall mass and aesthetics of the upper arm. Throughout this, we have explored various techniques and exercises to effectively target and train the long head, helping you attain a desirable horseshoe shape and arm definition.

Whether your goal is to build impressive arm muscles, enhance your physical performance, or simply improve the aesthetics of your upper body, focusing on the long head of the triceps is essential. By incorporating the exercises and tips discussed in this into your regular workout routine, you can maximize the development of your long head and, in turn, achieve balanced and well-defined triceps.

Consistency and dedication are key to success, so to maintain proper form, gradually increase the intensity of your workouts, and vary your training to continually challenge the long head of your triceps. With time and effort, you’ll witness the transformative results that come from dedicated long head tricep training.

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