If you want to build stronger, bulkier arms, you need to think beyond just the biceps. The biceps make up only one-third of your arm. For truly massive arms, it’s essential to focus on the triceps muscles, which account for nearly two-thirds of your arm’s size. Unfortunately, many people either don’t give the triceps enough attention or train them with a limited understanding. As a result, they often fail to see the desired results, despite all the effort they put into building them. You must recognise that the triceps feature three parts, such as the long head, the medial head, and the lateral head. Of these, the long head is the largest, stretching across the back of the arm and playing an important role in overall triceps development.
That means you should target this specific area more to achieve well-rounded, muscular arms. Here are some long head of tricep exercises to include in your workout routine for optimal impact.
Training the Long Head of the Triceps
You can use a dumbbell with an incline or decline bench for overhead dumbbell extensions. You may choose to sit, stand, or lie down while performing the exercise. Some people also use an EZ-bar or barbell. Initially, select a weight that you can manage and aim for a full range of motion when training your triceps. Some gym enthusiasts add too much weight to achieve quicker results or to satisfy their ego. In either case, they end up ruining their goal and risking injury. Therefore, it’s essential to be mindful.
Choose a dumbbell that feels appropriate for you and hold it firmly with both hands. Lift the dumbbell to your upper chest, then take it all the way up over your head. Next, gently lower the weight behind your head, allowing your elbows to bend as comfortably as possible. Your elbows should remain close to your head and not move away from your body.
Another excellent exercise for this part of your triceps is kickbacks. This movement can help define the shape and size of the long head. For this workout, you’ll need two dumbbells of a suitable weight. Beginners can start with 7.5- or 10-lb dumbbells. To start, stand upright with your feet apart and hold dumbbells in both hands. You need to push your body forward from the hips. However, make sure your back is straight and the upper body is parallel to the ground. Bend your elbows, keeping them close and aligned with your upper body. Then, extend your arms straight behind you while contracting your triceps.
Of course, the long head is an essential part of the triceps, but you shouldn’t ignore the other components. At the same time, muscle-building exercises can be strenuous, so it’s necessary to maintain high energy and endurance. You can use organic fitness supplements to nourish your overall health. Nowadays, many manufacturers make these products without fillers and binders. You can explore options at crownsupplements.com.
Big arms look both attractive and strong. But you can achieve this only by incorporating the right exercises, a healthy diet, and the right supplements.
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