The Best Exercises to Build the Long Head of the Triceps

Building the long head of the triceps can significantly enhance your arm size and strength. Here, we explore some of the most effective exercises that specifically target this part of the triceps muscle, whether you prefer using a gym machine or body weight resistance.

Understanding the Long Head of the Triceps

The triceps brachii muscle, composed of the long, lateral, and medial heads, plays a crucial role in extending the elbow and supporting the shoulder. The long head is particularly crucial as it spans from the shoulder blade to the elbow, offering a more extensive range of motion and contributing to overall arm strength and definition.

Effective Exercises for a Visible Long Head

1. Overhead Triceps Extension

How to Perform: Use a dumbbell or a cable. Stand or sit holding the weight above your head with both hands. Lower the weight behind your head keeping your elbows close to your ears and then extend back to the starting position.

Tips:

Focus on keeping your upper arms stationary to isolate the triceps.

2. Skull Crushers Lying Triceps Extensions

How to Perform: Lie on a bench with a barbell or dumbbells. Extend your arms above your chest then bend your elbows to lower the weight towards your forehead. Extend back to the starting position.

Tips:

Keep your elbows tucked in to maximize long head engagement.

3. Close-Grip Bench Press

How to Perform: Lie on a bench and grip the barbell with your hands closer than shoulder-width apart. Lower the bar to your chest and press it back up.

Tips:

Maintain a controlled motion to avoid shoulder strain and focus on triceps activation.

4. Dumbbell Kickbacks

How to Perform: Bend forward slightly at the waist with a dumbbell in each hand. Keep your upper arms stationary and extend your elbows to push the weights back.

Tips:

Squeeze at the top of the movement to maximize contraction.

5. Triceps Dips

How to Perform: Use parallel bars or a sturdy bench. Lower your body by bending your elbows then push back up to the starting position.

Tips:

Lean slightly forward to emphasize the triceps more than the chest.

6. Cable Triceps Pushdown

How to Perform: Stand facing a cable machine with a straight bar or rope attachment. Push down the attachment by extending your elbows while keeping your upper arms close to your body.

Tips:

Use a high pulley to focus on the long head.

7. Single-Arm Overhead Dumbbell Extension

How to Perform: Stand or sit with one dumbbell held overhead with one arm. Lower the dumbbell behind your head and then extend back up.

Tips:

This unilateral movement helps to isolate the long head effectively.

Tips for Effective Training

Form Over Weight: Always prioritize proper form to prevent injury and ensure you're targeting the right muscle group. Progressive Overload: Gradually increase weight or resistance as you build strength. Vary Your Routine: Incorporate different exercises and angles to challenge the triceps from multiple positions.

Including these exercises in your routine along with adequate rest and nutrition will help you effectively build the long head of the triceps.