The Real Reason Your Arms Aren't Growing (It's Not Your Biceps)

Because unlike the other two heads, it crosses your shoulder joint. Remember that in about 30 seconds. And if you're still not convinced yet, take the classic front double bicep pose. Everyone stares at the biceps. Cool. Now stop looking at the biceps and look underneath the arm. That thick section running along the bottom, that's your long head. And compare someone with a well-developed long head to someone without one. The difference is ridiculous. It's like having a second bicep growing from the opposite direction. It looks thicker, denser, more three-dimensional. So why do most guys never fully develop their long head? Well, if you walk into any gym, look at the cable station. What's everyone doing for triceps? Rope pushdowns, bar pushdowns, one-hand pushdowns, pushdowns while chatting, pushdowns while checking Instagram. Apparently, every problem in life can be solved with another set of pushdowns. Don't get me wrong, pushdowns are a great exercise. They absolutely hammered the lateral head. The problem is they're only triceps exercise some people have done for the last five years. And remember when I told you the long head was different? Unlike the other two heads, it crosses your shoulder joint, which means the long head only gets fully stretched when your arms go overhead. And your long head barely gets stretched during a pushdown. So if pushdowns are your entire triceps routine, you're basically spending all your time growing the smallest part of your triceps, while the biggest part is sitting in the corner, wondering if it's finally its turn. And remember when I told you the long head was different? Unlike the other two heads, it crosses your shoulder joint, which means the long head only gets fully stretched when your arms go overhead. Muscles generally produce their biggest growth stimulus when they're challenged in that lengthened position. And your long head barely gets stretched during a pushdown. So if pushdowns are your entire triceps routine, you're basically spending all your time growing the smallest part of your triceps, while the biggest part is sitting in the corner, wondering if it's finally its turn.