Long Head Tricep Exercises To Build Strength

The triceps are a crucial muscle group that, when adequately trained and developed, can greatly enhance not only your functional strength but also the aesthetic appeal of your arms. The tricep muscle is comprised of three heads: the lateral, medial, and long head. Today, our focus will be on exercises that primarily target the long head of the triceps, often seen as the most visually impressive part due to its size.

The long head of the triceps is unique because its point of origin is different from the lateral and medial heads, making it instrumental in many functional movements. So, if you want a robust and well-rounded tricep workout, you cannot afford to ignore the long head. Let’s dive into some of the most effective exercises that can help you accomplish this.

Long Head Tricep Exercises: Build Strength and Aesthetic Appeal

1. Overhead Tricep Extensions

The overhead tricep extension is a fantastic isolation exercise for the long head of the triceps. This exercise can be performed with a dumbbell, EZ curl bar, or a cable machine.

Start by standing tall, holding your chosen equipment over your head with your arms fully extended. Gradually lower it behind your head, ensuring your elbows remain close to your ears and stationary throughout the motion. Raise the weight back to the starting position to complete one rep. The key here is to focus on the muscle-mind connection and maintain a slow, controlled movement.

2. Skull Crushers: Long Head Tricep Exercises

Despite the intimidating name, skull crushers are an excellent tricep exercise that targets the long head. This can be done with a barbell, EZ curl bar, or even dumbbells.

Begin by lying flat on a bench with the weights directly above you and your arms fully extended. Lower the weights slowly towards your forehead (hence the name ‘skull crushers’), ensuring that your upper arms remain stationary and that the movement is happening only at the elbow joint. Then, push the weights back up, focusing on squeezing the tricep muscle.

3. Close Grip Bench Press

The close grip bench press is a compound movement that primarily targets the triceps, especially the long head. Compared to a traditional bench press, your hands should be closer together on the barbell.

Lie on a flat bench and hold the barbell with a grip slightly narrower than shoulder-width. Lower the bar to your mid-chest while keeping your elbows close to your body. Push the bar back to the initial position, flexing your triceps at the top of the movement.

4. Tricep Dips

Tricep dips are an effective bodyweight exercises that engages the long head of the triceps. You can perform this on parallel bars or even on a bench.

For the parallel bars, hold yourself up on the bars with your arms fully extended and lean forward slightly. Lower your body until your arms are at about a 90-degree angle, then push back up, focusing on using your triceps.

If using a bench, sit and place your hands on the edge of the bench with fingers facing forward. Extend your legs out in front of you and move your body off the bench, lowering yourself until your arms form a 90-degree angle. Push back up to the starting position.

5. Cable Tricep Pushdown: Long Head Tricep Exercises

The cable tricep pushdown is a popular gym exercise for targeting the triceps. However, by using a reverse grip (palms facing up), you can better engage the long head of the triceps.

Stand in front of a cable machine with a bar or rope attachment. Grab the attachment with an underhand grip and push it down until your arms are fully extended, focusing on the contraction in your triceps. Slowly let the attachment come back up to the starting position, being mindful not to let the weights touch to maintain tension on your triceps throughout the set.

6. Decline EZ Bar Tricep Extension

The decline EZ bar tricep extension, often known as “decline skull crushers”, is another fantastic exercise that isolates the long head of the triceps. The decline angle exercises helps place extra stress on the long head of the triceps.

Position yourself on a decline bench with your head lower than your feet and hold the EZ bar above your head with a close grip. Slowly lower the bar towards your forehead while keeping your upper arms stationary. Once the bar is near your forehead, use your triceps to return the bar to the starting position.

7. Diamond Push-ups: Long Head Tricep Exercises

Diamond push-ups are a bodyweight exercise that works the triceps intensely. You can perform this exercise anywhere, making it ideal for home workouts.

Start in a push-up position, but with your hands close together so that your thumbs and index fingers form a diamond shape. Lower your body until your chest nearly touches your hands, and then push back up, concentrating on squeezing your triceps.

Incorporating these exercises into your workout routine can help develop and strengthen the long head of your triceps. However, remember to pay equal attention to all parts of the tricep muscle for balanced strength and development. The weight used should be challenging but not so heavy that it compromises your form.

Nutrition And Rest

It’s also essential to consider nutrition and rest in your fitness journey. Consuming adequate protein helps in muscle recovery and growth, while a proper rest ensures your muscles have time to heal and grow stronger.

Remember, consistency is key in any fitness journey. With regular workouts, proper nutrition, and adequate rest, you’ll be on your way to well-developed, impressive long head tricep with these exercises. So, get started with these exercises, and watch your arms grow in both strength and size. Happy lifting!