Exercises For Long Head of Tricep: (Insane Arm Growth)

Contents hide

1 Close Grip Bench Press

1.1 How to do it

2 Weighted Dips

2.1 Here’s how to do it:

3 Cable Tricep Pushdowns

3.1 How to do it:

4 Seated Dumbbell Overhead Tricep Extensions

4.1 Here’s how to do it:

5 Cable Overhead Tricep Extension

5.1 How to do it:

6 How To Grow The Longhead Of Tricep

6.1 Nutrition For Growing Long Head Of Tricep

6.2 Rest For Growing Long Head Of Tricep

That’s me right there with a nice pump after an arm day. Today, we’re going over the exercises for long head of tricep (like the one I have).

There are tons of website that claim to know “expert fitness advice” but they don’t even post their own physique. You can’t trust them. That right there shows you can trust me and I’m not some poser pretending to know what I’m talking about.

The long head of the tricep completes your arm and adds mass. The tricep accounts for 55% of your total arm mass, so it’s pretty important to grow them. The long head of the tricep more specifically will put the most mass on.

The exercises for long head of tricep is not for a horseshoe tricep, but rather to grow mass.

Let’s get into it.

Close Grip Bench Press

Funny enough, this specific exercise is in my Workout of The Gods program in the arm days. It’s great for packing on mass to your triceps. It’s one of the best exercises for long head of tricep.

How to do it

Go to bench press
Put on weights
Lie down on bench with hands shoulder width apart
Lift the bar with arms locked straight over you
Bring the bar down to your chest, keeping your elbows close to your body.
Push the bar up using the triceps (try not to use chest) keeping your elbows close into your body.
Repeat for required sets and reps.

Weighted Dips

I love weighted dips. This is one of the best exercises for long head of tricep. Aside from building huge arms, it will also pack on a ton of upper body mass. It’s very easy to do when you have no weight on, but if you are getting too many reps then you need to add some.

I personally use chains at my local gym, but you can also use a weighted belt.

Here’s how to do it:

Wrap your dip belt around your waist with the chain side in the front. Take the chain end with the carabiner and look it through the belt so it can tighten. Put the chain through the weighted plate and then clip it back onto your belt.
Get on the dip bar, push up and lock our your arms.
Lower your body
Go down as far as possible and push yourself back up slowly
Repeat for required sets and reps

Cable Tricep Pushdowns

One of the most simple exercises for long head of tricep is the cable triceps pushdown. I personally like doing it with a straight bar like the video above, but a rope or v bar works as well if you don’t have one.

The straight bar will hit the long head of the triceps more so use it if you can. That’s why it’s in the best exercises for long head of tricep.

How to do it:

Put the pulley on the highest height setting on a cable machine and then grab the handle with an overhand grip
Step backwards to move the weights up
Get in a bent over row stance (to hit the triceps more)
Have the bar at your chest and press down
Once fully extended downwards, squeeze and go back up.
Repeat for required sets and reps.

Seated Dumbbell Overhead Tricep Extensions

The seated dumbbell tricep extension is one of the best exercises for long head of tricep. It’s great because it isolates the long head and is amazing for finishing isolation reps.

You should use this exercise as a finisher, do not begin with it. One of the core components of getting jacked is starting with compound lifts and finishing with isolation. Isolation reps are icing on the cake.

This exercise will help your arm aesthetics and definition go wayyy up.

Here’s how to do it:

Take your weight from the rack and go to a chair or adjustable bench. Should be a 90 degree angle.
Sit upright and lift the dumbbell over your head with an overlapping grip.
Slowly lower the dumbbell behind your head, try going “out.”
Once your arms go down all the way, push the dumbbell back up and flex the triceps.
Repeat for required sets and reps.

Be sure and use a spotter when going heavy with these. Trust me, you don’t want to be stuck with a 90 lb dumbbell behind your head.

Cable Overhead Tricep Extension

This just like the previous exercise is amazing to finish with. It’s another isolation exercise.

Personally, I love supersetting this with other isolation tricep exercises to get insane arm growth. It’s best to do with a rope as you can extend further and squeeze the triceps better.

How to do it:

Grab the ropes and face away from the machine
Walk forward 2-3 steps
Reach your hands above your head with a slight bend in the elbows
Fully stretch your torso and extend your arms
Squeeze at the top and lower back down
Repeat for required sets and reps

How To Grow The Longhead Of Tricep

There are a couple of critical rules when it comes to actually growing your triceps. You can’t just do exercises for them.

Without proper nutrition and rest, your arms will not grow. Period. There are generally three things you need to accelerate arm growth, but muscle growth in general.

Exercise (breaking down)
Nutrition (fuel for building)
Rest (building the muscle back)

You’ve already got the exercises for long head of tricep to effectively grow it. Now we’ll go over the nutrition and rest.

Nutrition For Growing Long Head Of Tricep

Eating food is fuel for your body. It’s critical that you put the right kinds in to fuel in so you get good results out.

If you’re bulking aim for a caloric surplus. If cutting, aim for a caloric deficit. It’s critical that you count calories and do basic math to ensure you are hitting your target goals.

A high protein diet is critical for building muscle.

Also- do not eat processed garbage. Donuts, potato chips, and anything made in a factory you should not eat.

Rest For Growing Long Head Of Tricep

The last component of growing huge triceps is rest. Your body literally is building back muscles bigger when you sleep, so you need more of it. I personally aim for 8+ hours every night and have gotten incredible results because of it.

Take two bodybuilders:

One gets 9 hours of sleep every night. The other gets 6. Even though they do the same exact workout split, nutrition, etc, the one who sleeps more will have better results at the end of the day.