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In order to build bigger arms you need to be sure you are focusing on building bigger triceps. It is said that the triceps occupy two thirds of the arms. Breaking it down even further, the long head of the triceps specifically is responsible for almost two thirds of the size of the triceps. This means that the tricep long head is critical to optimizing the overall size of your arms.
In this video, I’m going to show you how to increase the size of the long head of the tricep by targeting it both in the stretch position with heavier weights and in the contracted position with lighter weights. Contrary to what some would advise you, you do not only want to train the triceps in positions of stretch for the long head activation. While this is a good differentiator between the function of the long head vs the lateral and medial heads of the triceps it does nothing to place the muscle in a fully contracted state.
In order to fully contract the triceps you will need to get the upper arm into extension behind the body. This is because the long head is attached to the scapula and crosses the shoulder joint (unlike the other two heads of the triceps). Full activation and contraction of the muscle demands that the arm get into extension behind the body at the end of the movement.
We can do this with the right selection of exercises. Now the important part of this concept is that while you are able to achieve a full contraction in this state, the strength of that contraction will not by optimal. This is due to something called active insufficiency. When a muscle is fully shortened across all of the joints that it crosses (as the triceps is when you straighten the elbow and extend the shoulder behind the torso), then the force production of that muscle is less.
This doesn’t mean that you shouldn’t be trying to include these type of exercises in your training. Again, I am going to argue that they are not only necessary but are needed to compliment the heavier exercises that you are doing to take advantage of the stretch reflex that occurs when doing the triceps movements with your arms over your head.
So let’s get a game plan for how you are going to use this information to build bigger arms. First you want to use heavier weights and use exercises for your triceps that will help you to build size by getting your arms over your head. This includes, lying dumbbell triceps extensions, bodyweight tricep extensions, overhead plate extensions and rope pushaways. Each of these movements gets the humerus up and away from the point of attachment of the long head of the triceps on the scapula leading to a stretch on the muscle.
The lighter weights can be reserved for the tricep kickbacks, cobra pushups, rowing tricep pushdowns among others. The key here is again to realize that while you may feel strong in the beginning of these exercises your strength will be limited when you approach complete contraction. Plan on using a weight that is going to still allow you to fully contract as you get towards the end range of motion.
The combination of these two approaches will not only help you to focus your efforts on the long head of the triceps but to build much bigger arms. Because, as mentioned in the beginning of this video, the majority of tricep arm size comes from the development of this head of the tricep muscle you want to be sure you target it as best you can.
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If you are looking for more videos on how to build bigger arms and add triceps mass and size to your arms, be sure to subscribe to our channel here on youtube at
37 comments
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So fro long head
Triceps overhead
Kickback
Cobra pushups
Thanks for all your videos! Greatly useful💪
Hi! it's really nice….i understood a lot…but would please tell about all tricep muscles ( Long, medial & lateral) exercises…means which exercise is for which part. Thanks
Dang Jeff’s back is like Arnold Schwarzenegger’s chest
You are best in the world
Thanks Jeff♥️♥️👍🏻👍🏻👍🏻
Should I only focus on my Long Head?
My only coach that I trust
As a woman..I am very prone to storing fat in the long head area (that jiggle). Most tricep exercises work the other two tricep heads. This was helpful for trying to build muscle at the long head and replace the fat there.
The math is correct lol, the long head does make up 4/9 (44%) of the arm.
How can you possibly "thumbs down" Jeff's videos? Like, what is there to dislike? I don't understand people sometimes.
One exercise you didn't mention that really made a difference and lets you able to load up the weight while having my arms behind my back is a tricep press down behind the back there three different exercises 1. Using a lat pull up assistant machine, use the pad you put your knees on to help you do pulls up and do a standing behind the back tricep press down. This exercise alone will get you a amazing pump but try having a staggered leg stance on foot Infront, hands down this gave me my thicker triceps (can even do these single arm). 2. Using a cable machine attached a lat pull down bar or a other shoulder width bar to do tricep push downs behind the back also great. The other is the typical seated dip machine lean forward and sit more forward but I sometimes don't like the width the handles are usually placed with this machine. In all these exercises try have a narrow or a wider than shoulder width grip find what feels comfortable and gives you the best contraction.
I started doing the tricep kickbacks with single over head extensions and it's a killer superset
Really appreciate the time and effort you put into your videos. Easy to follow, makes sense, and you can tell Jeffs into it and cares. Always fun to watch. Great video
Triceps aren't 2/3 the muscle mass of your arm. That's a popular misconception because yes, triceps are bigger than biceps…. but what people forget is you have TWO big muscles on the front of the arm – the biceps and the one everyone forgets about… the brachialis. Combined, the biceps and brachialis are the same mass as the triceps, roughly. Which makes sense that nature would make you balanced.
Point definitely taken though about working the long head of the triceps. I like this advice because you won't get this work just doing pressing movements.
He doesn't train the triceps the triceps trains him
Go on the Joe Rogan podcast
I do the exercise on 2:10 with bands (weakest one). The tension on these bands feels so low in comparison with push ups. Thats what I dont get. Why can I take more tensions on push ups than on bands with exercise on 2:10?
Please do a video on the various kinds of push ups we can do with push up stands
Nice dog
Genius
Thank you so much brother I’ve been tryna get my triceps to grow for so long
2:54
U
I have been trying so hard to get my form right and do all the triceps workouts to build up that long head but it seems no matter whether I use lightweight, heavy weights, cables, or whatever nothing is really building there. Every other area of my body is seeing proper gains and I just don't understand why I cannot see any grow in that one area of the triceps. That and my delts just seem to be damn near impossible to build up. I just don't get it.
Sinthol
what about dips, Good or waste of my time?
Your triceps are wack
No way they are 4/9 of the arm and the biceps only 1/3. At least in your case that sounds ridiculous
Having your dog not come and luck your face while doing tricep extensions is…..killing your gains!
Jesus Christ is our Lord and Savior ✝️❤️
Uhhhh man i am really excited. I thought jeff got a tattoo in the thumbnail but no it is muscle makers 😧
TXS!🙏
Well Jeff, I’ve watched tons of your videos and I’ve figured it out!! There’s a few possible explanations: Your Dad or Uncle is O Brother Where Art Thou’s “John Turturro”’. Orrrr 2- You ARE John Turturro who got fed up with how you looked in the movie, changed your name to Jeff and Got buff AF!!😂 Either way he in your family bc your face says it all my friend. Anyways. Love your techniques and videos!! They absolutely work!!! 11/30/21 I started watching you. I didn’t start back working out until 11/26/21 after 8 years of not working out. From your Ab workout My abs have went from not seeing anything to seeing most of my abs already. And Gains in my Arms, Back, and Chest are very good!! Thanks Man I appreciate it. 👊🏼✊🏼
All the movements with hyperextended arm will actually put the long head into a disadvantageous position (aka active insufficiency) and eventually will benefit the other two heads.
Hey, I’m wondering if I’m doing a push workout ie chest concentration can I superset a quality tricep workout