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Most individuals assume that the ticket for greater arms is to construct greater biceps.
And whereas that’s true to some extent, your triceps really make up about two thirds of your higher arm mass. Thus, whereas burnishing your biceps is essential (and enjoyable), you’ll by no means maximize the scale of your arms if you happen to 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 elements 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—also called the “lengthy head”—is the most important 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 prefer 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 seem like when considered from behind:
The lengthy head of the triceps is the most important 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 smart 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’ll be able to emphasize which portion of the triceps you prepare by altering the place of your higher arm in relation to your torso throughout varied 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 Workout routines
1. Shut-Grip Barbell Bench Press
The close-grip bench press is among the finest tricep workouts for all 3 heads as a result of it means that you can safely and successfully improve your weights over time (which could be troublesome with different workouts, just like the skullcrusher). It additionally trains your chest, shoulders, and biceps, making it an excellent all-around upper-body train.
- 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 the barbell so it’s instantly above your chest.
- Decrease the barbell to your decrease chest whereas conserving 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 is a mixture 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 higher vary of movement, which is often better for muscle progress.
- 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 instantly above your chest.
- Decrease the barbell towards your neck. As you accomplish that, hold 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.
(Tip: For an in-depth rationalization of the right way to carry out the JM press, try this tutorial from the inventor himself.)
3. Barbell Flooring 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.
- Set the hooks in a squat rack in order that the bar is about two-to-three inches decrease than it is going to be whenever you’re holding it together with your arms outstretched.
- Lie on the ground in the course 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.
- Seize the bar together with your fingers barely wider than shoulder-width aside, take a deep breath, brace your core, and unrack the barbell.
- Deliver 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.
- When your triceps are flat on the ground, explosively press the bar again to the beginning place.
4. Weighted Dips
Dips are sometimes considered a chest train, however relying on the way you do them, they’re additionally a wonderful lengthy head tricep train. If 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.
- If you happen to’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 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 complete physique weight.
- Preserve 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.
- Press onerous into the handles to drive your physique again as much as the beginning place.
5. Dumbbell Overhead Triceps Extension
The dumbbell overhead triceps extension is among the finest 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 essential as a result of research exhibits that coaching a muscle in a stretched place might result in extra muscle progress.
- Sit up on a bench.
- Grip one finish of a dumbbell utilizing each palms and carry it overhead in order that your arms are straight. Your palms must be flat in opposition to the tip of the dumbbell, and dealing with towards the ceiling.
- Decrease the burden 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 elements of the triceps, guaranteeing you will have outlined, proportional higher arms.
- Whereas mendacity on a flat bench, maintain an EZ Bar above your chest with a shoulder-width grip.
- Deliver 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 improve the vary of movement of this train, decrease the bar behind your head till it’s virtually touching the bench.)
7. 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 right for muscle progress.
- Set the pulley on a cable machine to barely above head top, and fix the rope deal with.
- Stand upright or lean barely ahead (you’ll be able to undertake a staggered stance if it helps you steadiness), 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. Cable Triceps Kickback
Just like the cable triceps pushdown, research exhibits the cable triceps kickback emphasizes the lengthy head of the triceps.
- Set the pulley on a cable machine to the bottom setting and fix 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 aspect. Barely bend your knees and stagger your stance if it feels extra comfy.
- 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 would like an important lengthy head tricep exercise, you should . . .
- Do lengthy head tricep workouts that let you deal with heavy weights and progressively overload your triceps.
- Use quite a lot of rep ranges to make sure you prepare your triceps with the correct amount of volume and intensity.
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 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 8-to-10 reps with 2-to-3 min relaxation
+ Scientific References
- E, K., RF, Z., YC, S., S, L., JM, C., & IH, J. (2018). The different role of each head of the triceps brachii muscle in elbow extension. Acta Orthopaedica et Traumatologica Turcica, 52(3), 201–205. https://doi.org/10.1016/J.AOTT.2018.02.005
- Kim, Y.-S., Kim, D.-Y., & Ha, M.-S. (2016). Effect of the push-up exercise at different palmar width on muscle activities. Journal of Physical Therapy Science, 28(2), 446. https://doi.org/10.1589/JPTS.28.446
- DJ, O., AG, S., AR, N., & JB, C. (2019). Isometric training and long-term adaptations: Effects of muscle length, intensity, and intent: A systematic review. Scandinavian Journal of Medicine & Science in Sports, 29(4), 484–503. https://doi.org/10.1111/SMS.13375
- Landin, D., & Thompson, M. (2011). The shoulder extension function of the triceps brachii. Journal of Electromyography and Kinesiology, 21(1), 161–165. https://doi.org/10.1016/J.JELEKIN.2010.09.005
- BJ, S., & J, G. (2020). Effects of range of motion on muscle development during resistance training interventions: A systematic review. SAGE Open Medicine, 8, 205031212090155. https://doi.org/10.1177/2050312120901559
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