Building strong and defined arms takes more than just random lifting; it requires focusing on the right muscle areas. One key muscle often overlooked is the long head of the tricep. This part of the tricep shapes the outer arm and adds thickness and depth, making your arms look fuller and more powerful. If you want those guns to pop, it’s important to target the long head with specific exercises that really work.
Understanding the Long Head of the Tricep
The triceps brachii is made up of three “heads”: the lateral, medial, and long heads. The long head runs along the back of your arm and attaches to the shoulder blade. Because it crosses the shoulder joint, it helps with both elbow extension and shoulder movement. This dual role means you need to hit it with exercises that stretch and contract it fully for the best results.
Think of your triceps like a three-lane highway. Training only one or two lanes can cause traffic jams or weak spots. The long head is that extra lane that smooths out traffic and builds arm size. Without focusing on it, your arms might look flat or uneven.
Benefits of Targeting the Long Head
- Improved Arm Shape: The long head adds that “horseshoe” look on the back of the arm that many lifters want.
- Better Shoulder Stability: Since it attaches to the shoulder blade, strengthening it helps with shoulder movements.
- Balanced Strength: Prevents muscle imbalances that can lead to injury.
Before jumping into exercises, keep in mind that nutrition plays a huge role in muscle growth. For example, if you’re curious about how protein-rich foods affect muscle building, check out these tri tip nutrition facts for some great insight.
Top Long Head Tricep Workouts
Not all tricep exercises hit the long head equally. Here are some unique movements that really bring out the definition and strength in this muscle.
1. Overhead Tricep Extension
This exercise stretches the long head because your arm is raised overhead, lengthening the muscle. Use a dumbbell, cable, or EZ bar for it.
- How to do it: Hold the weight overhead with both hands, elbows close to your head.
- Slowly lower the weight behind your head until your elbows bend around 90 degrees.
- Press the weight back up to starting position, squeezing your triceps.
Keep your core tight and avoid flaring the elbows. This motion really isolates the long head and helps build size.
2. Skull Crushers (Lying Tricep Extensions)
Skull crushers are a staple in many arm routines. By adjusting your arm angle during this move, you can emphasize the long head more.
- Lie on a bench and hold a barbell or dumbbells above your chest.
- Lower the weight slowly towards your forehead, bending only at the elbows.
- Extend your arms to the top, focusing on squeezing the long head.
Try performing these with a slight incline bench to increase the stretch. Remember, form beats heavy weight here!
3. Close-Grip Bench Press
Though it’s a compound movement, the close-grip bench press heavily recruits the triceps, especially the long head.
- Lie flat on a bench and grip the barbell with hands about shoulder-width apart.
- Lower the bar to your mid-chest while keeping your elbows close to your body.
- Push the bar back up, focusing on driving through your triceps.
This lift builds both raw strength and size. Just be sure not to flare your elbows out, which wastes tricep engagement.
4. Cable Overhead Tricep Extension
Using a cable machine for overhead extensions provides constant tension, which the muscle loves.
- Attach a rope to the low pulley.
- Face away from the machine, grab the rope overhead with elbows pointing forward.
- Extend your arms fully, then slowly return.
Control is key here; don’t let the weight pull you forward or let your form slip.
5. Dumbbell Kickbacks
This classic move hits all tricep heads but can be great for maintaining balance and activating the long head.
- Bend over at 45 degrees, keep your back flat.
- Hold dumbbells with elbows tucked to your sides.
- Extend your arms backward until fully straight, squeezing the triceps.
Use lighter weights and focus on form. If you swing your arms, you’re cheating yourself.
Sample Workout Plan Focused on the Long Head
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Overhead Dumbbell Extension | 3 | 10-12 | 60 sec |
| Incline Skull Crushers | 3 | 8-10 | 60 sec |
| Close-Grip Bench Press | 4 | 6-8 | 90 sec |
| Cable Overhead Extension | 3 | 12-15 | 45 sec |
| Dumbbell Kickbacks | 3 | 15-20 | 30 sec |
This plan hits the long head from multiple angles and includes different rep ranges to build strength and endurance. Remember to warm up beforehand and stretch after.
Tips to Maximize Your Long Head Tricep Workouts
- Focus on Elbow Position: Keep the elbows steady and close to the head or body to fully engage the long head.
- Use a Full Range of Motion: Stretch the muscle at the bottom of the movement and fully contract at the top.
- Mind-Muscle Connection: Visualize squeezing the long head throughout each rep.
- Progress Gradually: Increase weights slowly to avoid injury but continue challenging your muscles.
- Mix Up Your Routine: Change angles, equipment, and reps to keep the muscle guessing and growing.
Think of your long head workouts like cooking your favorite stew: get all the right ingredients and stir gently for the best flavor. Overcooking or rushing leads to a less satisfying dish – the same goes for your triceps!
Conclusion
Long head tricep workouts are essential if you want well-rounded and impressive arm development. They add that extra size and shape which sets your arms apart. By incorporating exercises like overhead extensions, skull crushers, and close-grip presses, you ensure the long head gets the attention it deserves. Consistency, good form, and smart nutrition all play a part in your success.
Next time you hit the gym, remember that focusing on specific muscle heads can make a huge difference. Your arms will thank you with visible strength and size gains. So grab your weights, keep your elbows locked in place, and pump those triceps like a pro!
I’m Sandy – sharing simple tips, plans, and motivation to help you stay in a calorie deficit Plan and reach your fitness goals.
