Best Long Head Tricep Exercise For Muscle Growth

A great exercise for targeting the long head of the tricep is the overhead tricep extension. This exercise can be performed with dumbbells, a barbell, or a cable machine and involves extending the arms above the head to fully engage the long head of the tricep muscle. Another effective exercise is the skull crusher, which is performed by lying on a bench and extending weights from above the head to full arm extension. Both exercises are excellent for isolating and strengthening the long head of the tricep.

Maximizing Your Tricep Workouts: Focus on the Long Head

To maximize your tricep workouts and specifically target the long head of the triceps, it’s essential to incorporate exercises that effectively engage this part of the muscle. The long head is crucial for that coveted ‘horseshoe’ shape and overall arm mass.

Here are some key exercises:

  • Overhead Tricep Extensions: Perform these with a dumbbell or cable to deeply stretch and work the long head.
  • Lying Tricep Extensions (Skull Crushers): Use an EZ bar or dumbbells to isolate the triceps, focusing on the eccentric movement.
  • Close-Grip Bench Press: This compound movement not only targets the chest but also heavily recruits the long head of the triceps.

Remember to maintain proper form and control the weight throughout the exercises to prevent injury and ensure maximum engagement of the tricep long head. Additionally, vary your rep ranges and incorporate progressive overload to stimulate growth.

Lastly, don’t forget to rest and recover; the long head, like any other muscle, requires time to repair and grow after a strenuous workout.

Optimal Exercises for Targeting the Long Head of the Triceps

The long head of the triceps plays a crucial role in the definition and strength of the upper arm. To effectively target this muscle, consider incorporating the following exercises into your routine:

  • Overhead Triceps Extensions: Stand or sit with a dumbbell in each hand, extend your arms overhead, and slowly bend your elbows to lower the weights behind your head. Keep your upper arms stationary and close to your head.
  • Lying Triceps Extensions (Skull Crushers): Lie on a bench with a barbell or dumbbells. Start with your arms extended above your chest and then bend your elbows to lower the weight towards your forehead.
  • Triceps Dips: Using parallel bars or a bench, lower your body by bending your elbows until they are at a 90-degree angle, then push back up to the starting position.
  • Close-Grip Bench Press: Perform a bench press with your hands placed closer together to shift the focus onto your triceps, particularly the long head.

Remember to maintain proper form and control the weight throughout each exercise to maximize engagement of the long head triceps and minimize the risk of injury. Consistency and progressive overload are key for muscle development.

Advanced Techniques for Strengthening the Long Head Tricep Muscle

Strengthening the long head of the tricep muscle is crucial for both aesthetics and functional strength. Here are some advanced techniques to incorporate into your workout routine:

  • Overhead Tricep Extensions: Focus on slow, controlled movements to maximize tension on the long head.
  • Close-Grip Bench Press: This variation shifts the emphasis towards the triceps, particularly the long head.
  • Weighted Dips: Add extra resistance to target the triceps more effectively, ensuring your elbows track backwards rather than flaring out.

Incorporate eccentric training by slowing down the negative phase of your reps, which can lead to increased muscle hypertrophy. Additionally, consider the use of drop sets at the end of your tricep workouts to exhaust the muscle fibers thoroughly.

Exercise Sets Reps
Overhead Tricep Extensions 4 8-12
Close-Grip Bench Press 3 6-10
Weighted Dips 3 Failure

Remember to rest adequately between sets to allow for full recovery and to maximize strength output for each set. Consistency and proper form are key to seeing progress in the development of the long head tricep muscle.

Key Workouts to Enhance the Long Head of Your Triceps

Focusing on the long head of the triceps is essential for achieving well-rounded arm development. Here are some key exercises to incorporate into your routine:

  • Overhead Triceps Extensions: Perform these with a dumbbell or cable to target the long head effectively.
  • Lying Triceps Extensions (Skull Crushers): Use an EZ-bar or straight bar to isolate the triceps, paying special attention to the stretch at the bottom of the movement.
  • Close-Grip Bench Press: This compound movement not only engages your chest and shoulders but also places significant stress on the triceps’ long head.
  • Triceps Dips: When done with a slight forward lean, dips emphasize the long head. Ensure your elbows track backwards and not out to the sides.

Remember to focus on proper form and full range of motion to maximize the effectiveness of these exercises. Additionally, varying your grip and using different equipment can help to further engage the long head of the triceps.

The Anatomy of the Triceps: Understanding the Long Head

The triceps brachii muscle is a pivotal component of the upper arm, renowned for its role in extending the elbow joint. Among its three heads – the long, medial, and lateral – the long head is particularly noteworthy due to its unique anatomy and function.

The long head originates from the infraglenoid tubercle of the scapula, making it the only head that crosses the shoulder joint. This distinctive feature allows it to assist not only in elbow extension but also in adduction and retroversion of the arm.

  • Origin: Infraglenoid tubercle of the scapula
  • Insertion: Olecranon process of the ulna
  • Innervation: Radial nerve (C6-C8)
  • Action: Elbow extension, arm adduction, and retroversion

Strengthening the long head is crucial for athletes and bodybuilders aiming for robust and well-defined arms. Exercises such as overhead triceps extensions and close-grip bench presses specifically target this muscle head.

Understanding the anatomy of the triceps, particularly the long head, is essential for effective training and injury prevention. Its role in various arm movements underscores the importance of a comprehensive workout regimen.

Building Bigger Triceps: Exercises for the Long Head

Targeting the long head of the triceps is essential for building bigger, more defined arms. Here are some exercises that specifically engage this muscle group:

  • Overhead Triceps Extensions: Stand or sit with a dumbbell in each hand, raise your arms above your head, and bend your elbows to lower the weights behind your head. Extend your arms to return to the starting position.
  • Lying Triceps Extensions: Lie on a bench with a barbell or dumbbells. Start with your arms extended above your chest and slowly lower the weight towards your forehead by bending your elbows. Push the weight back up to the starting position.
  • Triceps Dips: Using parallel bars or a bench, lower your body by bending your elbows until they are at a 90-degree angle, then push back up to the starting position.

Remember to focus on form and control rather than lifting heavy weights to maximize the effectiveness of these exercises and prevent injury. Incorporate these movements into your routine for comprehensive triceps development.

The Ultimate Guide to Long Head Tricep Development

Achieving well-developed long head triceps is essential for balanced arm aesthetics and strength. The long head is unique as it crosses the shoulder joint, contributing to arm width and the coveted ‘horseshoe’ shape. To target this muscle effectively, incorporate a variety of exercises that emphasize elbow extension and shoulder movement.

  • Overhead Tricep Extensions: Perform these with dumbbells or a cable machine to deeply stretch and contract the long head.
  • Lying Tricep Extensions (Skull Crushers): Use an EZ bar or straight barbell to isolate the triceps while minimizing shoulder involvement.
  • Close-Grip Bench Press: This compound movement not only engages the long head but also recruits the lateral and medial heads for overall tricep development.

Remember to focus on progressive overload by gradually increasing the weight or reps to stimulate muscle growth. Additionally, ensure proper form and full range of motion to maximize the effectiveness of each exercise and prevent injury.

Exercise Sets Reps
Overhead Tricep Extensions 3-4 8-12
Lying Tricep Extensions 3-4 8-12
Close-Grip Bench Press 3-4 6-10

Consistency and proper nutrition are key to seeing results, so pair your workouts with a diet rich in protein to support muscle repair and growth.

Effective Training Routines for the Long Head of the Triceps

Developing the long head of the triceps is crucial for achieving balanced arm aesthetics and strength. To effectively target this muscle, incorporate exercises such as the lying triceps extension (also known as skull crushers) into your routine. Perform 3-4 sets of 8-12 reps, focusing on a slow, controlled movement.

Another key exercise is the overhead triceps extension. This can be done with a dumbbell or a cable machine. Ensure your elbows are pointing forward and move only your forearms. Aim for 3 sets of 10-15 reps.

For variety, include close-grip bench presses. This compound movement not only engages the long head but also recruits other parts of the triceps and chest. Perform 4 sets of 6-10 reps with a weight that is challenging yet allows for proper form.

Lastly, don’t forget to incorporate triceps dips. They can be modified to increase difficulty by adding weight or adjusting the angle. Aim for 3 sets until failure, ensuring your shoulders do not drop below your elbows to prevent injury.

Remember to rest for 48 hours before targeting the triceps again to allow for adequate recovery. Consistency and proper nutrition are key to seeing progress in strength and muscle development.

FAQ

What exercise works the long head of the tricep?

The cable overhead triceps extension is another exercise that combines shoulder stability with elbow extension. It is the best exercise you can do to stretch the long head of the triceps as it involves shoulder elevation. Using rope handles also allows you to pull apart at the end position.

What tricep exercise hits all 3 heads?

  1. Cable Triceps Pushaway for long head.
  2. Diamond Cutter Pushup for lateral head.
  3. Close Grip Bench Press for medial head – try an underhand grip to see if you feel it more.

How do you hit a long head?

The BEST Exercises for Bigger Triceps – YouTube

What is the best tricep pushdown for long head?

To do a tricep pushdown, stand in front of a cable pulley machine with a straight bar attachment or the attachment of your choice. You can choose an overhand or an underhand grip, but an underhand grip is recommended for a more complete contraction of the long head of the triceps.

Which tricep exercises hit which head?

  1. Cable Triceps Pushaway for long head.
  2. Diamond Cutter Pushup for lateral head.
  3. Close Grip Bench Press for medial head – try an underhand grip to see if you feel it more.

Facebook
Twitter
LinkedIn

Table of Contents

Scroll to Top