How To Work Long Head Of Tricep: The triceps brachii, commonly known as the triceps, is a three-headed muscle located on the back of the upper arm. To achieve a well-rounded and developed arm, it’s essential to pay attention to each of its three heads. One of these heads, often referred to as the long head of the triceps, plays a significant role in the overall aesthetics and strength of the arm. The intricacies of working the long head of the triceps.
A bodybuilder looking to sculpt your arms or simply aiming to increase your arm strength, understanding how to effectively target and train the long head of the triceps is crucial for achieving your fitness goals. We’ll explore exercises, techniques, and tips to help you maximize your gains and unlock the full potential of your triceps development.
To sculpting impressive arms by focusing on the often-overlooked but highly significant long head of the triceps. The triceps muscle consists of three heads: the long head, the lateral head, and the medial head. Each head has a specific origin and contributes to the overall function of extending the elbow. The long head of the triceps has its origin on the scapula (shoulder blade) and is responsible for the majority of the triceps’ mass and overall size.
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.
Insufficient Training Volume
One of the primary reasons why the tricep long head might not be growing is a lack of adequate training volume. Training volume encompasses the total amount of work you do for a muscle group over time, including the number of sets, repetitions, and overall workload. If you’re not providing enough stimulus to the long head of your triceps, it may not grow as effectively as other muscle groups that receive more attention. Ensure you’re incorporating a sufficient number of exercises and sets targeting the long head in your workout routine.
Inadequate Exercise Selection
Not all triceps exercises are created equal when it comes to targeting the long head. Exercises like the overhead triceps extension, skull crushers, and cable pushdowns with a wide grip are particularly effective at isolating and stimulating the long head of the triceps. If your workout routine lacks these exercises or relies heavily on compound movements that emphasize other tricep heads, you may struggle to see growth in the long head.
Poor Form and Technique
Executing triceps exercises with improper form and technique can reduce the effectiveness of the workout and potentially lead to injury. For the long head to receive optimal stimulation, it’s crucial to maintain strict form throughout each repetition. Ensure that you are fully extending your arms and feeling the stretch in the long head during the negative phase of the movement.
What exercise hits the long head?
Incline Dumbbell Curls. Your long head bicep will be targeted very well with incline dumbbell curls. This position will have your elbows down at your side’s behind you, which means your long head will be working from a stretched position.
Overhead Triceps Extension
The overhead triceps extension is a highly effective exercise for isolating and working the long head of the triceps. You can perform this exercise with dumbbells, a barbell, or an EZ-bar.
- Stand or sit with a straight back, holding the weight overhead.
- Lower the weight behind your head, keeping your upper arms close to your ears.
- Extend your arms fully to raise the weight back to the starting position.
- Focus on the stretch and contraction of the long head throughout the movement.
Skull Crushers (Lying Triceps Extensions)
Skull crushers, also known as lying triceps extensions, are excellent for targeting the long head.
- Lie on a bench with a straight back and hold a barbell or dumbbells directly above your chest.
- Bend your elbows to lower the weight towards your forehead.
- Extend your arms to return the weight to the starting position.
- Maintain control to prevent injury and maximize muscle engagement in the long head.
Close-Grip Bench Press
While the close-grip bench press primarily targets the middle and lateral heads of the triceps, it still engages the long head effectively when performed correctly.
- Use a narrower hand placement on the barbell compared to the regular bench press.
- Lower the barbell to your chest while keeping your elbows close to your body.
- Press the barbell back up to the starting position.
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.
Do Skull Crushers Target the Long Head of the Triceps
Skull crushers are indeed effective at targeting the long head of the triceps. When performed correctly, skull crushers specifically engage the long head due to the mechanics of the exercise.
Starting Position: To execute skull crushers, you typically lie on a bench with a straight back, holding a barbell or dumbbells directly above your chest. Your arms are extended, and the weight is positioned over your forehead.
Elbow Flexion: As you bend your elbows to lower the weight toward your forehead or skull, the long head of the triceps is actively engaged. This movement isolates the long head, creating tension and promoting muscle activation.
Elbow Extension: Once you reach the bottom of the movement, you extend your arms to return the weight to the starting position. During this phase, the long head of the triceps contracts to straighten your arms.
Which head makes the triceps bigger?
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
It originates from the scapula (shoulder blade) and runs down the back of the upper arm, attaching to the ulna bone of the forearm. Due to its size and position, the long head contributes significantly to the overall appearance of the triceps. When well-developed, it creates a pronounced, horseshoe-like shape that makes the back of the upper arm look substantial and impressive.
The Lateral Head
It originates from the humerus bone and also attaches to the ulna. While it may not be as visually striking as the long head, a well-developed lateral head is essential for achieving balanced triceps development and a fuller arm appearance.
The Medial Head
It contributes to the overall thickness and stability of the triceps. While the medial head may not be as visually prominent as the other two heads, it is still crucial for achieving well-rounded triceps development.
Balanced Triceps Development
To maximize the size and aesthetics of your triceps, it’s crucial to focus on balanced development. Neglecting any of the three heads can result in an imbalanced or underdeveloped appearance. Targeting all three heads through a variety of exercises is essential for achieving a complete and impressive triceps physique.
How fast do triceps grow?
Building bigger muscles can take anywhere between 6-12 weeks, depending on your training program, experience level, and nutrition. In that time, you can expect to gain 1 ⁄ 2-1 inch on your arms or more.
Genetics play a substantial role in determining how quickly your triceps, or any muscle group, can grow. Some individuals are genetically predisposed to build muscle more rapidly than others. Factors such as muscle fiber type, hormone levels, and metabolism can all influence how quickly your triceps respond to training.
The intensity of your triceps workouts plays a significant role in muscle growth. To stimulate muscle growth effectively, you need to challenge your triceps by progressively increasing the resistance (weight) you lift over time. Incorporating compound exercises that target the triceps, like bench presses and overhead presses, can contribute to faster growth compared to isolation exercises.
How often you train your triceps can also impact growth. Training a muscle group more frequently can potentially lead to faster development. It’s crucial to balance frequency with adequate recovery to avoid overtraining and injury. Many individuals find success with training their triceps directly 2-3 times a week.
Proper nutrition is essential for muscle growth. Adequate protein intake the building blocks (amino acids) necessary for muscle repair and growth. A well-balanced diet that includes carbohydrates and healthy fats energy for your workouts and overall recovery. Maintaining a slight caloric surplus can also support muscle growth.
Which tricep head makes the arm bigger?
The 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.
Balanced Development Matters
While the long head may have a more pronounced impact on arm size, it’s crucial to emphasize balanced triceps development. Neglecting the lateral and medial heads can result in an imbalanced or underdeveloped appearance. To achieve well-rounded triceps development and maximize arm size, incorporate exercises that target all three heads into your training routine.
Size and Position: The long head is the most massive and visually prominent head of the triceps. When well-developed, it creates a pronounced, horseshoe-like shape on the back of the upper arm, adding significant mass and definition.
Stretching and Lengthening: Exercises that target the long head, such as overhead triceps extensions and skull crushers, involve a greater stretch and lengthening of the muscle. This stretch under load can promote muscle hypertrophy, contributing to a fuller and more massive appearance.
Overall Upper Arm Aesthetics: A well-developed long head not only contributes to triceps size but also enhances the overall aesthetics of the upper arm. It complements the biceps, creating a balanced and visually pleasing arm shape.
What head does skull crushers work?
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.
Balanced Development and Safety
While skull crushers effectively work all three tricep heads, they tend to emphasize the long head due to the nature of the exercise, particularly the stretch during the movement. It’s essential to balance your triceps training by incorporating a variety of exercises that target all three heads. Neglecting any of the heads can lead to imbalanced development.
Long Head: The long head is the largest of the triceps heads and is positioned on the back of the upper arm. It originates from the scapula and runs down the humerus before attaching to the ulna. This head contributes significantly to the overall size and shape of the triceps.
Lateral Head: The lateral head is the middle head of the triceps. It originates from the humerus and runs down the outer side of the upper arm. It is responsible for providing width to the upper arm when well-developed.
Medial Head: The medial head is the smallest of the three tricep heads and is situated deep beneath the long and lateral heads. While not as visually prominent, it contributes to overall triceps thickness and stability.
Are 3 exercises enough for the triceps?
The number of exercises that make an effective arm workout can range from 1-3 movements per session, with any more than that resulting in excessive fatigue and inconsistent form and technique. It is common that an arm routine consists of 1-3 arm exercises per muscle each workout.
Individual Goals: The number of exercises you include in your triceps workout can depend on your specific fitness goals. If your goal is general fitness and overall strength, three exercises can be sufficient. Iif your goal is bodybuilding, where you seek to maximize triceps size and aesthetics, you might consider incorporating more exercises and variations.
Exercise Selection: The choice of exercises matters. Including a mix of compound and isolation exercises can be a well-rounded workout. Compound exercises like bench presses and overhead presses work the triceps along with other muscle groups, while isolation exercises like triceps pushdowns and skull crushers specifically target the triceps.
Training Experience: Beginners may benefit from a simpler workout routine with fewer exercises to focus on proper form and technique. As you become more experienced, you can gradually incorporate additional exercises to target the triceps from various angles and stimulate growth.
Volume and Intensity: The volume (number of sets and repetitions) and intensity (weight lifted) of your triceps workouts also play a crucial role. Increasing the intensity and volume progressively over time can help stimulate muscle growth even with a limited number of exercises.
Understanding how to effectively work the long head of the triceps is a key component of achieving well-developed and aesthetically pleasing arms. The long head, being the largest portion of the triceps, plays a significant role in both the appearance and functional strength of your upper arms. So, go ahead and apply these principles to your workouts and watch your triceps grow and flourish.
By incorporating targeted exercises such as overhead triceps extensions, skull crushers, cable pushdowns with a wide grip, close-grip bench presses, and dips into your workout routine, you can specifically target and engage the long head of the triceps. It’s essential to maintain proper form, progressively increase resistance, and allow for adequate rest and recovery to maximize your results and minimize the risk of injury.
Balancing your triceps training with a variety of exercises and paying attention to nutrition and overall fitness goals will help you achieve the impressive triceps development you desire. That consistency is key in any fitness endeavor, and with dedication and smart training, you can unlock the full potential of your long head triceps development, leading to stronger and more defined arms.