Best Tricep Exercises to Target the Long Head
The triceps brachii is a powerful muscle that extends the elbow joint, and it's made up of three heads: the long head, the lateral head, and the medial head. The long head is unique because it crosses both the shoulder and elbow joints, making it crucial for pushing movements like dips and overhead presses.
Targeting the long head specifically can help you build a more well-rounded tricep, improve your strength, and enhance your overall physique. Here are some of the best exercises to target the long head of the triceps:
1. Close-Grip Bench Press
The close-grip bench press is a classic exercise that targets the triceps, particularly the long head, due to the close grip and the pressing motion.
- How to: Lie on a weight bench with your feet flat on the floor. Grip the barbell with a close grip, slightly wider than shoulder-width apart. Lower the barbell to your chest, keeping your elbows tucked in. Push the barbell back up to the starting position.
2. Overhead Triceps Extension
Overhead triceps extensions are a great isolation exercise that directly targets the long head of the triceps.
- How to: Stand with your feet shoulder-width apart, holding a dumbbell with an overhand grip. Raise the dumbbell overhead, keeping your elbows locked. Slowly lower the dumbbell behind your head until your elbows are bent at a 90-degree angle. Extend your elbows back up to the starting position.
3. Skull Crushers
Skull crushers, also known as lying triceps extensions, are another effective isolation exercise for the long head of the triceps.
- 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. Lower the dumbbell towards your forehead, keeping your elbows close to your head. Extend your elbows back up to the starting position.
4. Dips
Dips are a compound exercise that works the triceps, chest, and shoulders. The long head of the triceps is heavily engaged during dips, particularly when the body is lowered and raised in a controlled manner.
- How to: Position yourself between two parallel bars with your hands shoulder-width apart. Lower your body by bending your elbows, keeping your back straight. Push yourself back up to the starting position.
5. Reverse-Grip Push-ups
Reverse-grip push-ups are a bodyweight exercise that targets the triceps, with a strong emphasis on the long head.
- How to: Start in a push-up position, with your hands shoulder-width apart and your fingers pointing towards your feet. Lower your body until your chest touches the ground. Push yourself back up to the starting position.
Tips for Optimizing Triceps Long Head Growth:
- Progressive Overload: Gradually increase the weight or reps over time to challenge your muscles and promote growth.
- Mind-Muscle Connection: Focus on feeling the triceps working during each exercise, especially during the eccentric (lowering) phase.
- Proper Form: Maintain good form throughout the exercise to avoid injuries and ensure that the target muscles are being worked effectively.
- Rest and Recovery: Allow your muscles to recover between workouts and get enough sleep.
- Nutrition: Fuel your workouts with a balanced diet that provides enough protein for muscle growth and repair.
By incorporating these exercises and following these tips, you can effectively target the long head of the triceps and achieve your desired gains in size, strength, and definition.
