8 Long Head Tricep Exercises For Thicker Arms

The majority of individuals believe that building bigger biceps is the key to getting bigger arms.

While this is true to some extent, your triceps brachii actually make up around two-thirds of the mass in your upper arm.

While it’s vital to buff your biceps, if you neglect or skip triceps training, you’ll never be able to optimize the size of your arms.

Many individuals are unaware that your triceps are divided into three regions, with some of these sections having a greater impact on the appearance of your arms than others.

The greatest component of the triceps is the section that runs along the inside of your arm and closest to your body, sometimes known as the “long head”.

And, it should be the emphasis of your triceps workout on your overhead tricep extension if you want to turn your “pipe cleaners into pythons,” as the meatheads say.

8 Long Head Tricep Exercises For Thicker Arms
8 Long Head Tricep Exercises For Thicker Arms

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How do you fully contract the long head of the triceps?

Stretch your arm above your head to completely activate the long head of your triceps.

Only when your arms are fully extended and your shoulders are flexed.

Do this part for your triceps to become fully active.

What Does the Triceps Long Head Mean?

The triceps muscle contains three heads: the lateral head, the medial head, and the long head, which are all positioned on the back of your upper arm.

The long head of the triceps is the largest of the three triceps heads, and it accounts for the majority of your triceps’ overall size.

As a result, if you want to create huge arms or elbow extension, you should include exercises that focus on the long head in your workout.

All three heads of the triceps work together to straighten the elbow, which is why all pressing workouts like the bench press, overhead press, and push-up primarily include to have bigger triceps.

Changing the posture of your upper arm in relation to your body during various pressing workouts might help you focus on whatever part of the triceps you’re working on.

The 8 Best Triceps Long Head Exercises

1. Bench Press with a Close-Grip Barbell

The close-grip bench press is one of the greatest tricep workouts for all three heads since it allows you to gradually raise your weights in a safe and effective manner.

It works your chest, shoulders, and biceps as well, making it a great all-around upper-body workout.

  1. Lie down on a flat bench, bring your shoulder blades together and down, and slightly arch your back without lifting your buttocks or shoulders off the bench.
  2. Unrack the barbell so it’s immediately over your chest with a shoulder-width grip or a slightly narrower grip.
  3. Lower the barbell to your lower chest while maintaining a 30-degree angle between your elbows and your body.
  4. Extensively press the bar back to the beginning position when it contacts your chest.

2. JM Press

The JM Press is a combination of triceps extension and close-grip bench press.

It isolates the triceps better than a close-grip bench press and works them across a wider range of motion, which is usually beneficial for muscle growth.

  1. Lie down on a flat bench, bring your shoulder blades together and down, and slightly arch your back without lifting your buttocks or shoulders off the bench.
  2. Unrack the barbell so it’s squarely over your chest and grab it with a slightly narrower than shoulder-width grip.
  3. Lower the barbell to your neck’s level. Keep your elbows in front of your chest and gently bend your wrists backward so that your palms face the ceiling as you do so.
  4. Extensively press the bar back to the beginning position when your forearms and biceps touch.

3. Floor Press with a Barbell

The barbell floor press targets your triceps rather than your pecs by limiting your range of motion.

This increases upper arm bulk while improving “lockout strength” on pressing exercises.

In a squat rack, adjust the hooks so that the bar is two to three inches lower than when you’re holding it with your arms outstretched.

  1. Lie down in the middle of the squat rack, bring your shoulder blades together and down, and slightly arch your back without lifting your buttocks or shoulders off the floor.
  2. Take a deep breath, brace your core, and unrack the barbell with your hands slightly wider than shoulder-width apart.
  3. Bring the barbell down to the middle of your chest until your triceps are flat on the floor, keeping your elbows tucked at a 45-degree angle to your body.
  4. Extensively press the bar back to the starting position when your triceps are flat on the floor.

4. Dips with Weights

Dips are commonly thought of as a chest workout, but they may also be a fantastic long head triceps exercise depending on how you do them.

You may make fantastic progress with just your body weight when you first start doing dips, but as you gain strength, you’ll want to add weight by dangling weights from a dip belt around your waist or pinching a dumbbell between your thighs.

  1. Wrap the chain around your waist, add the desired amount of weight to the chain, and fasten the carabiner if you’re using a dip belt.
  2. Grab both grips of a dip bar or dip station, then straighten your arms and gently jump off the ground, such that your arms are straight and supporting your entire body weight.
  3. To emphasize your triceps, keep your chest straight, bend your knees to keep your feet off the ground, and lower your body by bending your elbows until your upper arms are nearly parallel to the floor.
  4. To return to the beginning position, slam your hands forcefully into the handles.

5. Overhead Triceps Extension using Dumbbells

Because it elevates the arms overhead, the dumbbell overhead triceps extension is one of the best long head triceps dumbbell exercises you can do because it fully extends the long head of the triceps.

This is significant since studies suggests that stretching a muscle might result in increased muscular growth.

  1. On a bench, sit up straight.
  2. Lift one end of a dumbbell overhead with both palms while keeping your arms straight. The palms of your hands should be flat against the dumbbell’s end, towards the ceiling.
  3. Bend your elbows to lower the weight until it’s behind your head, then straighten your arms to return to the beginning position.

6. Skull Crusher EZ Bar

The skullcrusher is an excellent exercise for exercising all areas of the triceps and ensuring that your upper arms are well-defined and proportioned.

  1. Hold an EZ Bar with a shoulder-width grip above your chest while reclining on a flat bench.
  2. Bend at the elbow to bring the bar to your forehead, then reverse the movement to return to the starting position.

7. Triceps Cable Pushdown

According to research, the cable triceps pushdown is particularly effective at emphasizing the triceps’ long head.

It also works the triceps over a full range of motion, which is beneficial for muscle development.

  1. Attach the rope handle to the pulley on a cable machine that is somewhat above head height.
  2. Grab one end of the rope in each hand, stand upright or lean slightly forward (you can adopt a staggered stance if it helps you balance), and push the rope downward by straightening your elbows.
  3. Return to the starting position by reversing the motion once your arms are straight and at your sides.

8. Kickback of the cable triceps

The cable triceps kickback, like the cable triceps pushdown, focuses the long head of the triceps, according to study.

  1. Attach a single handle to the lowest setting on a cable machine’s pulley.
  2. Grab the handle in one hand and take a wide step back while still facing the pulley to create tension in the cable.
  3. Tuck your elbow into your side and bend at the hips until your upper body is almost parallel to the ground. If it seems more comfortable, slightly bend your knees and stagger your posture.
  4. Straighten your arm and push the handle straight behind you, then reverse the movement to return to the starting position.

Frequently Asked Questions (FAQ)

Do skull crushers work the long head?

The long head of the triceps is largely worked while lowering the bar over your head. This is the portion of the triceps that attaches to your back delt.

Which tricep head is the biggest?

The longest component of your triceps is located extending down the back of your arm and is known as the long head.
Because it crosses the shoulder joint and aids shoulder extension, the long head is distinct from the medial and lateral heads.

What is the most effective tricep exercise?

Push-ups in the shape of a diamond.
Kickbacks.
Dips.
Triceps Triceps Triceps Triceps Triceps Triceps T
Pushdowns with a rope
Pushdowns at the bar.
Triceps Extensions While Lying Down
Bench Presses with a Close Grip

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