Table of Contents
The Importance of Targeting the Long Head Tricep Muscle
When it comes to building impressive arms, many people focus solely on their biceps. However, neglecting the triceps can lead to an unbalanced and less defined look. The triceps muscle is composed of three heads – the long head, the lateral head, and the medial head. The long head, in particular, plays a crucial role in adding size and shape to the back of your arms.
Targeting the long head tricep muscle not only helps in achieving a more aesthetically pleasing appearance but also enhances overall upper body strength. The long head tricep exercises engage the entire triceps muscle group, allowing you to develop functional and powerful arms.
1. Overhead Tricep Extension
The overhead tricep extension is an excellent exercise for isolating and targeting the long head tricep muscle. To perform this exercise, stand or sit with a dumbbell or a barbell held overhead. Lower the weight behind your head by bending your elbows and then extend your arms to return to the starting position. Focus on maintaining control throughout the movement to effectively engage the long head tricep muscle.
2. Close Grip Bench Press
The close grip bench press primarily targets the triceps, with a particular emphasis on the long head. To perform this exercise, lie on a flat bench and grip the barbell with your hands placed closer than shoulder-width apart. Lower the barbell to your chest while keeping your elbows close to your body, then push it back up to the starting position. The close grip bench press is an effective compound movement that engages multiple muscle groups, including the long head tricep muscle.
3. Skull Crushers
Skull crushers, also known as lying tricep extensions, are a classic exercise for targeting the long head tricep muscle. Lie flat on a bench with a barbell or dumbbells held directly above your face. Lower the weight towards your forehead by bending your elbows, then extend your arms back up to complete one rep. Focus on maintaining a slow and controlled movement to effectively engage the long head tricep muscle throughout the exercise.
4. Diamond Push-Ups
Diamond push-ups are a bodyweight exercise that targets the triceps, including the long head. Start in a push-up position, but instead of placing your hands shoulder-width apart, bring them closer together to form a diamond shape with your index fingers and thumbs. Lower your chest towards your hands while keeping your elbows close to your body, then push back up to complete one rep. The diamond push-up is a challenging exercise that effectively engages the long head tricep muscle.
5. Dips
Dips are a compound exercise that targets the triceps, including the long head. You can perform dips using parallel bars or dip bars. Start by gripping the bars with your arms fully extended and your body suspended. Lower your body by bending your elbows until your shoulders are below your elbows, then push back up to the starting position. Dips engage multiple muscle groups, making them a great exercise for overall upper body strength development.
6. Tricep Kickbacks
Tricep kickbacks are a unilateral exercise that targets the triceps, including the long head. To perform this exercise, hold a dumbbell in one hand and place the opposite knee and hand on a bench for support. Extend your arm backwards while keeping your upper arm parallel to the ground and your elbow stationary. Squeeze your tricep at the top of the movement, then slowly lower the weight back down. Repeat on the other side to work both arms evenly.
7. Rope Tricep Pushdowns
Rope tricep pushdowns are a great exercise for targeting the triceps, with a focus on the long head. Attach a rope to a cable machine and grasp the ends of the rope with your palms facing each other. Keep your elbows close to your body and push the rope downwards until your arms are fully extended. Squeeze your triceps at the bottom of the movement, then slowly return to the starting position. The rope tricep pushdown is an effective exercise for isolating the long head tricep muscle.
8. Reverse Grip Tricep Pushdowns
Reverse grip tricep pushdowns are a variation of the tricep pushdown exercise that places extra emphasis on the long head tricep muscle. Perform this exercise by gripping the cable bar with an underhand grip, palms facing up. Keep your elbows close to your body and push the bar downwards until your arms are fully extended. Squeeze your triceps at the bottom of the movement, then slowly return to the starting position. The reverse grip tricep pushdown targets the long head tricep muscle from a different angle.
9. Close Grip Push-Ups
Close grip push-ups are another bodyweight exercise that engages the triceps, including the long head. Start in a push-up position, but place your hands closer together, directly under your shoulders. Lower your chest towards the ground while keeping your elbows close to your body, then push back up to complete one rep. Close grip push-ups are a challenging exercise that effectively targets and strengthens the long head tricep muscle.
10. Cable Overhead Tricep Extension
The cable overhead tricep extension is a variation of the overhead tricep extension using a cable machine. Attach a rope or handle to the high pulley of the cable machine and hold it with both hands. Stand with your feet shoulder-width apart and your arms overhead. Lower the cable attachment behind your head by bending your elbows, then extend your arms back up to complete one rep. The cable overhead tricep extension provides constant tension on the long head tricep muscle throughout the exercise.
