The triceps brachii, or tricep, is the primary muscle responsible for extending the elbow. It consists of three heads: the long head, lateral head, and medial head. Among them, the long head of the triceps is the largest and plays a crucial role in arm size, strength, and overall upper body performance.
Understanding how to properly train the long head is essential for achieving well-developed arms and improving pushing strength in movements like bench presses and dips. In this article, we’ll explore the anatomy, function, best tricep exercises, training tips, and common mistakes when targeting the long head of the triceps.
Anatomy & Function of the Long Head Triceps
The triceps muscle in elbow extension is located on the back of the upper arm and is responsible for triceps extension. The long head originates from the infraglenoid tubercle of the scapula, while the lateral head and medial head of the triceps originate from the humerus. This unique attachment allows the long head to play a dual role in both elbow extension and shoulder movement.
Key Functions of the Long Head Triceps:
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Elbow Extension: Straightening the arm.
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Shoulder Extension & Stability: Assists in bringing the arm down and stabilizing the shoulder joint.
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Contributes to Arm Size: The long triceps head is the most visible part of the triceps, making it essential for bigger triceps.
Why Target the Long Head Specifically?
Focusing on the long head of your triceps offers several benefits:
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Improved overall arm aesthetics
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Enhanced arm strength
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Better shoulder mobility
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Reduced risk of upper body injuries
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Increased performance in pushing and overhead movements
Best Exercises for the Long Head Triceps
Since the long head attaches to the scapula, it is more engaged in overhead tricep extension movements where the arm is in a stretched position. Here are the most effective triceps exercises:
1. Overhead Dumbbell Triceps Extension
Maximally stretches the long head, leading to greater activation.
How to perform:
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Hold a dumbbell with both hands.
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Extend your arms overhead and slowly lower the dumbbell bar behind your head.
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Extend your arms back to the starting position.
2. Skull Crushers (Lying Triceps Extension)
Allows deep elbow flexion, activating the triceps long head through a full range of motion.
How to perform:
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Lie on a bench and hold an EZ bar or dumbbells.
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Lower the weight toward your forehead or slightly behind your head.
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Extend your arms to return to the starting position.
3. Dumbbell Kickbacks
Dumbbell Kickbacks focus on the head of your triceps in a fully shortened position.
How to perform:
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Bend at the hips with a dumbbell in each hand.
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Extend your arms straight back, squeezing the triceps.
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Return to the starting position.
4. Close-Grip Bench Press
Engages all three tricep heads while focusing on strength.
How to perform:
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Grip the barbell with hands slightly inside shoulder width.
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Lower the bar to your chest, keeping elbows tucked in.
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Press back up to full extension.
5. Dips (Weighted or Bodyweight)
A compound movement that heavily recruits the triceps.
How to perform:
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Position yourself on parallel bars.
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Lower your body by bending your elbows to a 90-degree angle.
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Push yourself back up.
6. Cable Rope Overhead Triceps Extensions
Provides constant tension on the triceps, keeping the long head engaged throughout the movement.
How to perform:
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Use a cable machine with a rope attachment.
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Face away and extend your arms overhead.
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Slowly return to the starting position.
How to Program Long Head Triceps Workouts
To target the triceps and emphasize the long head, follow these programming principles:
1. Reps & Sets for Growth:
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Hypertrophy (Muscle Growth): 3-4 sets of 8-12 reps.
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Strength: 4-5 sets of 4-6 reps.
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Endurance: 3 sets of 12-15 reps.
2. Frequency:
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Train triceps 2-3 times per week for best results.
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Incorporate at least two long head-focused exercises per session.
3. Training Splits:
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Push-Pull-Legs (PPL): Triceps on push days.
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Upper-Lower Split: Include triceps on upper body days.
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Arm-Focused Split: A dedicated arms day can maximize growth.
Common Mistakes to Avoid
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Neglecting full range of motion
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Using momentum instead of muscle contraction
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Improper form leading to shoulder strain
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Overtraining without adequate recovery
FAQs on Long Head Triceps Training
1. What’s the Best Exercise for Long Head Activation?
Overhead triceps extensions are considered one of the best tricep exercises because they place the long head in a fully engaged position.
2. Can I Train Triceps Every Day?
While possible, it’s not recommended. Triceps actually make up around two-thirds of the upper arm and need 48 hours of recovery after intense training.
3. How Long Does It Take to See Growth in the Long Head?
With proper training and nutrition, noticeable gains can appear within 6-8 weeks.
4. Do Compound Movements Work the Long Head Effectively?
Yes, but they don't fully isolate the long head. Compound movements like dips and close-grip bench presses activate the triceps, but direct isolation exercises are necessary for complete development.
5. How Can I Prevent Elbow Pain While Training Triceps?
Use proper form, avoid excessive weight, incorporate warm-up and mobility exercises, and include cable overhead triceps extensions or bodyweight exercises to reduce joint strain.
Final Thoughts
The long head makes up a significant portion of the triceps brachii muscle group and plays a different role compared to the lateral head and medial head. By incorporating effective triceps exercises like lying triceps extensions, overhead tricep extensions, and triceps pushdowns, you can maximize growth and sculpt and strengthen your arms. Prioritize progressive overload, maintain tension on the triceps, and ensure proper recovery to build stronger triceps effectively.
