Best Long-Head Tricep Workout Routine
These exercises make a great addition to your arm or upper-body workout days. You can also perform two or three exercises back-to-back without resting in between.
These methods can make your triceps work harder and fatigue quicker, which leads to improved muscle endurance and strength. However, it means you might not be able to lift as heavy a weight.
So, we will be using supersets with lighter weights and higher reps. Following this, we will perform barbell lying triceps extensions with higher sets and lower reps. This will allow you to focus on maximum load for strength development. We then finish the session with a stretch!
Below is a sample plan for long-head tricep workouts.
Exercise | Sets | Reps | Duration |
|---|---|---|---|
| Dumbbell Skull Crusher | 3 | 15 | |
| EZ Bar Lying Triceps Extension | 3 | 15 | |
| Barbell Lying Triceps Extension | 4 | 6 | |
| Overhead Triceps Stretch | 2 | 30 seconds |
Anatomy Of The Triceps Long Head
Triceps Long Heads
Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.
The triceps is a thick muscle on the back of your upper arm, between the shoulder and the elbow. It consists of three heads: the lateral, medial, and long head.
The long-head triceps sit between the medial and lateral ones. It’s the longest one, crossing both the elbow and shoulder joints. It originates from the shoulder blade and attaches to the forearm.
Its main role is to straighten the elbows. Due to its attachment at the shoulder, it also has a small shoulder action. It moves the arm back (extension) and to the side (abduction). The triceps long head helps to keep the upper arm bone in place during arm movements.
Benefits Of The Tricep Long-Head Exercises
The best long-head triceps exercises offer a range of benefits. Here’s what you can expect.
Builds Muscles
The long-head tricep workouts isolate the triceps long head. This causes it to work harder and increases the time they spend under tension. Targeting the long head directly for longer can promote muscle growth in the upper arm.
Additionally, these exercises place the triceps in a stretched position, working its full range of movement. This can further develop muscle mass in the triceps.
Increases Strength
Incorporating exercises that work your triceps long head can improve your strength. That’s because you are actively using this muscle under load. Your body adapts to the load and improves the muscle’s force production.
First, calculate your one repetition maximum. This is the maximum amount of weight you can lift for one repetition of an exercise with proper form. Then, begin your training with 30%–40% of your one rep max. Progress the load to 70–85%. This will greatly improve your strength.
Improves Stability
The long-head triceps not only straightens the elbow but also helps stabilize the shoulder joint. This is due to its attachment to the shoulder blade and the forearm. It has an important role in elbow and shoulder stability.
Strengthening it through long-head triceps exercises helps keep the upper arm bone in the shoulder socket. It prevents it from dislocation during arm movements.
Important Tips To Keep In Mind
Use proper form for each exercise to prevent injury and achieve better results. Start with lighter weights, that allow you to focus on technique. Gradually progress to heavier weights as you gain experience. Additionally, take your triceps through its full range of motion. This will challenge your body and encourage your triceps to grow.
Always warm up before exercising and complete the overhead triceps stretch to increase the range of movement. Last but not least, exercise regularly, recover, and eat healthy to see consistent improvements in your triceps strength.
Conclusion
Doing long-head triceps exercises is essential for stronger and more defined arms. The best exercises include the skull crushers the EZ bar and barbell lying triceps extensions. These effectively target the triceps long head, making your upper arm more visually attractive.
Additionally, this muscle keeps your shoulders safe during other exercises, such as the bench and overhead press.
To gain maximum benefits, warm up before workouts, use a full range of motion, and allow adequate rest between sessions. Don’t forget to use our workout guide for your next session and let us know how it goes.
Frequently Asked Questions
To target the tricep long head, try the EZ bar and barbell lying tricep extension, as well as the dumbbell skull crusher exercise. These moves stretch and work the tricep muscle fully, focusing on the long head.
Yes, skull crushers work the triceps long head while involving the other parts of the triceps, too. For better long-head engagement with skull crushers, set the bench to an incline angle.
No, the triceps aren’t hard to grow. Regular exercises with progressive load and intensity and good eating habits can build stronger and bigger triceps over time. Stay consistent!
The biceps make up a smaller part of your arm, which may result in quicker growth. However, which muscle grows faster depends on how frequently you train each muscle group, your genetics, and your training intensity. With balanced training, you can effectively grow both at the same pace.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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