Short vs long triceps: how to tell, and how to train each

Your triceps is about two thirds of your upper arm. If you want bigger arms, the triceps matters more than the biceps, and its shape is largely decided by insertions.

What decides triceps size and shape

The triceps has three heads. The long head is the biggest and runs down the back of the arm. How low that long head attaches toward the elbow is what makes a triceps look long and full, or short and high.

How to tell if you have short or long triceps

Do this in a mirror:

1. Extend one arm straight out and turn it so you see the back of the upper arm.
2. Contract the triceps (push the palm away).
3. Look at the gap between the bottom of the triceps and the elbow:
   • Long triceps: the muscle runs low, almost into the elbow, with little gap. The back of the arm looks full all the way down.
   • Short triceps: the muscle stops high, leaving a visible band of tendon above the elbow.

One caveat: the bulge right above the elbow can be the medial head (the deep part of the triceps), not the long head. Judge the long head by the inner sweep along the back of the arm, not only the lowest lump near the elbow.

What it means for you

• Long triceps tend to look bigger for the same amount of muscle and fill out sleeves fast.
• Short triceps can still get very strong and big, but keep a higher, more separated look. You will see more of the “horseshoe” and less low fullness.

Neither limits your strength. This is purely about shape.

How to train each

The good news: you build both the same way, with one emphasis.

• Hit the long head with overhead and stretched work — overhead extensions, incline or behind-the-head movements put the long head in a deep stretch, which is where it grows best.
• Add pushdowns for the lateral head and overall thickness.
• Train in a full range of motion, all the way to lockout and all the way to a deep stretch.
• Short triceps: lean a little harder into stretched overhead work to maximize the belly you have.

Let Phyziq read it for you

Not sure what you are looking at? Phyziq scores your triceps insertion (short, medium or long) from a photo, along with the rest of your arm, and adjusts your program so the right movements get priority.

FAQ

Can I make short triceps longer? No. The insertion is fixed. You can make the muscle much bigger, but it keeps its shape.

Are long triceps better? They often look fuller, but short triceps can be just as strong and still build an impressive horseshoe.

Why do my arms look small even when strong? Often a high triceps insertion plus thin tendons. Focus on long-head volume and stretched work, and give it time.