Best Exercises to Hit the Long Head Tricep
The long head of the triceps brachii is the muscle that runs along the back of your upper arm, from your shoulder to your elbow. It's responsible for extending your arm at the elbow and is often the most visible part of the triceps. Building a strong long head of the triceps not only adds definition and strength to your arms but also improves overall upper body function.
Here are some of the best exercises to target the long head of your triceps:
1. Close-Grip Bench Press
How to:
- Lie on a weight bench with your feet flat on the floor.
- Grab the barbell with an underhand grip, slightly narrower than shoulder-width apart.
- Lower the barbell slowly to your chest, keeping your elbows tucked in.
- Press the barbell back up to the starting position.
Why it works: The close-grip variation of the bench press places a greater emphasis on the triceps, particularly the long head, because of the reduced range of motion and the close grip.
2. Overhead Triceps Extensions
How to:
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Raise your arms overhead, with your elbows locked and the dumbbells directly above your head.
- Slowly lower the dumbbells behind your head, keeping your elbows locked.
- Press the dumbbells back up to the starting position.
Why it works: The overhead position puts the long head of the triceps under constant tension throughout the movement, maximizing activation.
3. Skull Crushers
How to:
- Lie on a weight bench with your feet flat on the floor.
- Hold a dumbbell in each hand, palms facing each other.
- Extend your arms straight up towards the ceiling, keeping your elbows slightly bent.
- Slowly lower the dumbbells towards your forehead, keeping your elbows pointed towards the ceiling.
- Press the dumbbells back up to the starting position.
Why it works: Skull crushers emphasize the long head of the triceps due to the downward motion of the dumbbell and the position of your arms.
4. Triceps Pushdowns
How to:
- Stand in front of a cable machine with a straight bar attachment.
- Grasp the bar with an overhand grip, slightly narrower than shoulder-width apart.
- Keeping your elbows tucked in, pull the bar down towards your waist.
- Slowly raise the bar back to the starting position.
Why it works: Triceps pushdowns isolate the triceps, especially the long head, as you push the weight down against the resistance of the cable.
5. Reverse-Grip Pushdowns
How to:
- Use the same setup as the triceps pushdowns, but grip the bar with an underhand grip.
- Lower the bar down towards your waist, keeping your elbows tucked in.
- Slowly raise the bar back to the starting position.
Why it works: The underhand grip increases the stretch on the long head of the triceps at the bottom of the movement, leading to greater activation.
Tips for Success
- Focus on proper form to avoid injuries.
- Use a weight that allows you to maintain good form for the entire set.
- Include a variety of exercises in your routine to work the triceps from different angles.
- Prioritize compound movements like the close-grip bench press, which work multiple muscle groups simultaneously, before isolation exercises.
By incorporating these exercises into your workout routine, you'll be well on your way to building strong, defined long head triceps.
