Best Long Head Tricep Exercises
The long head of the triceps is responsible for the majority of the muscle's size and plays a crucial role in extending the elbow and stabilizing the shoulder joint. Targeting this specific head is essential for developing a well-rounded and aesthetically pleasing triceps.
Here are some of the best long head tricep exercises you can incorporate into your workout routine:
1. Close-Grip Bench Press
This compound exercise effectively targets the long head due to the close grip position. It also engages the chest and shoulders to a lesser extent, making it an efficient exercise for overall upper body development.
How to:
- Lie face up on a bench with your feet flat on the floor.
- Grip the barbell with an overhand grip, slightly wider than shoulder-width.
- Lower the barbell to your chest, keeping your elbows tucked in close to your body.
- Press the barbell back up to the starting position.
Tips:
- Maintain a tight core and keep your back flat on the bench throughout the movement.
- Focus on squeezing the triceps at the top of the movement.
2. Overhead Dumbbell Extension
This isolation exercise provides excellent long head activation by focusing solely on the triceps. It allows for a controlled range of motion and a good stretch at the bottom.
How to:
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Raise your arms straight overhead, keeping your elbows locked.
- Slowly lower the dumbbells behind your head, bending your elbows.
- Extend your arms back to the starting position, squeezing your triceps at the top.
Tips:
- Keep your upper arms stationary throughout the movement.
- Focus on a slow and controlled descent to maximize muscle activation.
3. Skull Crushers (Lying Triceps Extension)
This exercise is another effective isolation movement that targets the long head effectively. It allows for a deeper stretch and a more intense contraction.
How to:
- Lie face up on a bench with your feet flat on the floor.
- Hold a dumbbell with an overhand grip, palms facing each other.
- Raise the dumbbell straight up above your chest, keeping your elbows locked.
- Lower the dumbbell behind your head, bending your elbows.
- Extend your arms back to the starting position, squeezing your triceps at the top.
Tips:
- Keep your elbows slightly bent throughout the movement to avoid putting excessive strain on your joints.
- Focus on lowering the dumbbell slowly and in a controlled manner.
4. Cable Pushdowns (With a Straight Bar or Rope)
This exercise allows for a variety of grip positions and angles, making it versatile for targeting different parts of the triceps.
How to:
- Attach a straight bar or rope to a high pulley.
- Stand facing the machine with your feet shoulder-width apart.
- Grab the attachment with an overhand grip, slightly wider than shoulder-width.
- Push the attachment down towards your thighs, keeping your elbows close to your body.
- Slowly raise the attachment back to the starting position, controlling the movement.
Tips:
- Experiment with different grip positions to find what feels best for your long head activation.
- Maintain a tight core and keep your back straight throughout the exercise.
5. Triceps Dips
This bodyweight exercise effectively targets the long head due to the overhead position. It can be performed on parallel bars or with a dip station.
How to:
- Grip the bars with an overhand grip, slightly wider than shoulder-width.
- Lower yourself down until your chest is just above the bars.
- Push yourself back up to the starting position, extending your elbows.
Tips:
- Keep your elbows tucked in close to your body throughout the movement.
- Focus on squeezing your triceps at the top of the movement.
6. Triceps Kickbacks
This isolation exercise is excellent for targeting the long head while standing. It allows for a good stretch and a strong contraction at the top.
How to:
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand.
- Bend at the waist, keeping your back straight and your core engaged.
- Let the dumbbell hang towards the floor, keeping your elbow close to your side.
- Extend your arm back, squeezing your triceps at the top.
- Slowly lower the dumbbell back to the starting position.
Tips:
- Maintain a steady posture and avoid swinging the dumbbell.
- Focus on a slow and controlled movement to maximize muscle activation.
Remember: Proper form is crucial for any exercise. If you're unsure about your form, seek guidance from a qualified fitness professional. Additionally, listen to your body and adjust the weight or repetitions as needed.
