Long Head Tricep Exercises: The Ultimate Guide for Bigger and Stronger Arms

Long Head Tricep Exercises; if your goal is big, strong, and well-defined arms, focusing only on biceps won’t get you there. The triceps make up about two-thirds of your upper arm, and the long head is the largest part of this muscle. Training it effectively gives your arms a fuller, more powerful appearance and improves performance in pushing, pressing, and overhead movements.

In this guide, we’ll cover the best long head tricep exercises, anatomy and science, common mistakes, advanced training tips, real-life case studies, and a complete progressive workout plan. By the end, you’ll have everything you need to sculpt impressive triceps, whether at the gym or at home.

What Is the Long Head of the Triceps?

The triceps brachii has three heads:

• Long Head – runs along the back of the upper arm and crosses the shoulder joint.
• Lateral Head – the outer portion visible when flexing.
• Medial Head – the deepest portion, providing stability and endurance.

The long head is unique because it attaches to the scapula, unlike the other heads that originate on the humerus. This means overhead movements stretch and activate it more effectively. Strengthening this head not only increases arm size but also improves pushing power and shoulder stability.

Why Train Long Head Tricep Exercises?

Training the long head provides several benefits:

• Bigger Arms: The long head adds thickness and sweep to your upper arm.
• Better Strength: Essential for bench press, push-ups, dips, and overhead lifts.
• Balanced Look: Activating all three heads creates well-rounded, defined arms.
• Improved Shoulder Stability: Supports overhead and pressing movements.

According to Healthline, the triceps play a crucial role in upper body strength and aesthetics, especially when performing pressing movements.

Best Long Head Tricep Exercises

Here are the most effective exercises to target the long head:

1. Overhead Dumbbell Extension

How to Do It:

1. Sit or stand holding a dumbbell with both hands.
2. Extend it overhead.
3. Slowly lower it behind your head.
4. Press back up, keeping elbows tucked close together.

Pro Tip: Focus on controlled reps and full stretch for maximum activation.

2. Skull Crushers (EZ Bar or Dumbbells)

Steps:

1. Lie on a bench with an EZ bar or dumbbells.
2. Lower weight toward your forehead.
3. Extend arms back up.

Mistake to Avoid: Don’t let elbows flare out—keep them close to the head.

3. Cable Overhead Extension

Steps:

1. Attach a rope to a low pulley.
2. Step forward and raise it overhead.
3. Lower behind your head and extend back up.

Pro Tip: Maintain constant tension to maximize long head activation.

4. Close-Grip Bench Press

Steps:

1. Lie on a bench with hands shoulder-width apart.
2. Lower barbell to chest.
3. Press up explosively, focusing on triceps lockout.

Note: A compound move that also recruits chest and shoulders.

5. Dumbbell Kickbacks (Shoulder Slightly Extended)

Steps:

1. Hold dumbbells and bend forward slightly.
2. Move upper arm behind your torso.
3. Extend elbow fully back.

Pro Tip: Keep upper arm slightly behind torso to emphasize long head.

6. French Press

Steps:

1. Sit on a bench holding an EZ bar overhead.
2. Lower behind head slowly.
3. Extend arms back to start position.

Tip: Perform slowly for maximum stretch and tension.

7. Weighted Dips

Steps:

1. Grab parallel bars.
2. Lower body until elbows reach 90 degrees.
3. Press back up.

Tip: Add weight gradually for progressive overload.

Long Head Tricep Workout Chart

Real-Life Example: 8-Week Tricep Transformation

Mark, a 27-year-old gym-goer, struggled with small arms despite daily bicep curls. After 8 weeks of long head tricep-focused training (overhead extensions, skull crushers, close-grip presses), his arm size increased by 1.5 inches, and his bench press improved by 20 pounds.

This shows that targeting the right muscle head brings faster and more visible results.

Anatomy of the Long Head Tricep: How It Works

The triceps brachii has three heads:

• Long Head: Largest, at the back of the arm.
• Lateral Head: Outer portion, visible during flexion.
• Medial Head: Deepest portion, stabilizes elbow.

Origin: Infraglenoid tubercle of scapula
Insertion: Olecranon process of ulna
Function: Elbow extension and shoulder extension (due to crossing the shoulder joint)

Implications:

• Regular pushdowns and bench presses don’t fully stretch the long head.
• Overhead movements (extensions, skull crushers, French press) place the long head under full stretch, activating it more effectively.

Diagram Suggestions:

• Labeled triceps anatomy highlighting the long head in red.
• Illustration showing long head stretch during overhead movements.

Alt Text Example: “Triceps anatomy showing long head origin on scapula and insertion at ulna.”

Science Behind Long Head Activation

EMG (Electromyography) studies prove overhead positioning activates the long head more than non-overhead moves.

Key Findings:

1. Overhead Movements: Highest long head activation.
   • Study in Journal of Strength and Conditioning Research: Overhead extensions > pushdowns.
   • Reason: Full stretch recruits more muscle fibers.
2. Close-Grip Bench Press & Dips: Balanced activation.
   • All three heads are engaged, but the long head contributes significantly at lockout.
3. Pushdowns & Kickbacks: Primarily lateral/medial head, less long head activation.

External Sources:

• PubMed – EMG Analysis of Triceps Exercises
• Strength and Conditioning Journal

Diagram Suggestion: EMG chart comparing long head vs lateral/medial activation.

Alt Text: “EMG activation levels of long head tricep during overhead vs non-overhead exercises.”

Long Head Tricep Exercises Without Weights

Perfect for home workouts or travelers.

1. Diamond Push-Ups: Hands form a diamond under chest; elbows stay close.
2. Pike Push-Ups: Overhead angle recruits long head more than standard push-ups.
3. Resistance Band Overhead Extensions: Constant tension, joint-friendly.
4. Chaturanga Dandasana (Low Plank Yoga Pose): Builds tricep endurance, including long head.

Great for beginners or anyone without gym access.

Best Long Head Tricep Exercises for Home Workouts

Minimal equipment needed: dumbbells, resistance bands, or a sturdy chair.

• Dumbbell Overhead Extension: Seated or standing.
• Chair Dips: Add backpack for resistance.
• Backpack Skull Crushers: Lie on floor, lift and lower backpack.
• Resistance Band Kickbacks: Upper arm slightly behind torso for long head focus.

Home workouts can effectively stimulate long head growth.

Bodybuilding vs. Powerlifting Approach to Tricep Training

• Bodybuilders: Focus on size, shape, and definition. Rep ranges are moderate to high, often with isolation moves.
• Powerlifters: Focus on strength and pressing power. Heavy compound lifts with lower reps dominate.
• Shared Goal: Both require long head triceps for pushing performance.

External Resource: T-Nation – Triceps Training for Power

Top Mistakes That Stop Your Long Head Triceps from Growing

1. Using Too Much Weight: Leads to shoulder/chest taking over. Focus on controlled reps.
2. Poor Elbow Control: Flared elbows reduce long head activation. Keep elbows tucked.
3. Skipping Overhead Work: Long head only fully stretches overhead.
4. Not Using Full Range of Motion: Half reps limit activation.
5. Overtraining: Train 2 times/week with rest for recovery.

How to Fix Elbow Pain During Long Head Tricep Exercises

Warm-Up Drills: Arm circles, band pull-aparts, light pushdowns.
Mobility Exercises: Overhead tricep stretch, wrist flexor stretch, shoulder external rotations.
Technique Fixes: Avoid locking elbows, use neutral grip, alternate heavy/light weeks.
Recovery Tips: Ice, elbow sleeves, rest.

External Resource: Verywell Health – Elbow Pain Causes & Relief

8-Week Long Head Tricep Workout Plan (Beginner to Advanced)

Weeks	Focus	Exercises	Sets	Reps	Rest

Long Head Tricep Workout Chart

FAQs on Long Head Tricep Exercises

1. What is the long head of the triceps?

The long head is one of the three parts of your triceps muscle. It runs from your shoulder blade down to your elbow.

2. Why should I train the long head tricep?

It makes your arms look bigger, improves strength in presses, and helps stabilize your shoulder joint.

3. What exercise hits the long head of the tricep the most?

Overhead dumbbell extensions are the best because they fully stretch and contract the long head.

4. Are skull crushers good for the long head tricep?

Yes, skull crushers are excellent. Just keep your elbows tucked in to avoid shoulder strain.

5. Do pushdowns work the long head tricep?

Not much. Pushdowns mostly target the lateral and medial heads. For the long head, overhead moves are better.

6. How often should I train my long head triceps?

Two times per week is enough. Make sure you rest at least one day between tricep workouts.

7. Can beginners do long head tricep exercises?

Yes. Start with light dumbbells, bands, or bodyweight moves like diamond push-ups.

8. Do I need gym equipment to train the long head?

No. You can use bodyweight, resistance bands, or household items like a backpack.

9. What’s the best bodyweight exercise for the long head?

Diamond push-ups and chair dips are the top choices.

10. Do women need to train long head triceps?

Yes! Strong triceps help tone arms, support shoulders, and make daily tasks easier.

11. How long does it take to see tricep results?

With proper training and diet, results can show in 6–8 weeks.

12. Can I train triceps and biceps on the same day?

Yes. Many lifters do “arm day” workouts that combine both.

13. Why do my elbows hurt during tricep exercises?

Usually from poor form, using too much weight, or overtraining. Warm up and use lighter loads.

14. How do I avoid elbow pain with skull crushers?

Keep elbows tucked, use lighter weight, and try using an EZ bar or cables instead of a straight bar.

15. Which is better for long head triceps: cables or dumbbells?

Dumbbells give more stretch, while cables give constant tension. Use both for best results.

16. Do overhead tricep exercises improve bench press strength?

Yes. The long head helps lock out heavy presses at the top.

17. Can I train long head triceps without weights?

Yes. Try diamond push-ups, resistance band extensions, or yoga poses like Chaturanga.

18. Do long head tricep exercises help athletes?

Yes. Athletes in basketball, boxing, and swimming benefit from stronger long head triceps for power and stability.

19. Should I train triceps after chest day?

It’s better to leave at least 24 hours between chest and triceps workouts since both use similar muscles.

20. What’s the difference between the long head and lateral head?

The long head runs along the back of your arm and crosses the shoulder, while the lateral head is on the outer side.

21. Do dips build the long head?

Yes, especially weighted dips, but they also hit all three tricep heads.

22. Can I overtrain my triceps?

Yes. Training too often without rest may lead to joint pain and slower growth. Stick to 2–3 sessions per week.

23. Are resistance bands good for the long head?

Yes. Bands are great for overhead extensions and are easy on the elbows.

24. What’s the safest long head tricep exercise?

Overhead rope extensions (cable or band) are joint-friendly and effective.

25. Do long head tricep exercises burn fat?

Not directly. They build muscle, which helps you burn more calories overall. To lose fat, pair training with a healthy diet.

Conclusion

Training long head tricep exercises is the key to building bigger, stronger, and more balanced arms. By focusing on overhead extensions, skull crushers, dips, and close-grip presses, you can target the long head effectively. Always warm up, use proper form, and progress gradually to avoid injuries.

With consistency, you will not only gain size but also improve strength in presses, push-ups, and daily tasks. So next time you hit the gym, don’t just curl—make sure your triceps, especially the long head, get the attention they deserve.

👉 Related Reading: Muscle & Strength Tricep Workouts