Best Long Head Tricep Exercises for Mass
The long head of the triceps is the largest and most visible part of the triceps muscle, responsible for the horseshoe shape that makes your arms look bigger. Targeting this muscle is crucial for developing overall arm size and definition. Here are some of the best long head tricep exercises for building mass:
1. Close-Grip Bench Press
This classic compound exercise engages the long head of the triceps heavily.
How to:
- Lie on a bench with your feet flat on the floor.
- Grip the barbell with an overhand grip, slightly narrower than shoulder-width.
- Lower the barbell to your chest, keeping your elbows tucked in.
- Press the barbell back up to the starting position.
Tips:
- Focus on keeping your elbows in close to your body throughout the movement.
- Don't sacrifice form for weight.
2. Overhead Triceps Extension
A great isolation exercise for targeting the long head of the triceps.
How to:
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Extend your arms straight overhead, keeping your elbows locked.
- Slowly lower the dumbbells behind your head until they reach your upper back.
- Extend your arms back up to the starting position.
Tips:
- Don't swing your arms or use momentum.
- Keep your elbows locked throughout the movement.
3. Skull Crushers
A challenging exercise that targets the long head of the triceps effectively.
How to:
- Lie on a weight bench with your feet flat on the floor.
- Hold a dumbbell with an overhand grip, palms facing each other.
- Lift the dumbbell straight up, keeping your elbows tucked in.
- Slowly lower the dumbbell behind your head until it touches your forehead.
- Press the dumbbell back up to the starting position.
Tips:
- Don't let your elbows flare out.
- Focus on a slow and controlled movement.
4. Cable Triceps Pushdowns
A versatile exercise that can be adjusted to target different parts of the triceps.
How to:
- Stand in front of a cable machine with a rope attachment.
- Grab the rope with an overhand grip, palms facing each other.
- Extend your arms straight down, keeping your elbows locked.
- Slowly lower the rope to your chest, keeping your elbows tucked in.
- Extend your arms back up to the starting position.
Tips:
- Use a close grip to target the long head of the triceps.
- Don't let your elbows flare out.
5. Dips
A bodyweight exercise that is excellent for building triceps strength and mass.
How to:
- Grab two parallel bars with an overhand grip, slightly wider than shoulder-width.
- Lower your body until your chest touches the bars.
- Press back up to the starting position.
Tips:
- Keep your elbows tucked in throughout the movement.
- Use a spotter if you are new to dips.
Remember to warm up properly before attempting these exercises and use a weight that challenges you without compromising form. By incorporating these exercises into your workout routine, you'll effectively target your long head triceps for significant muscle growth.
