Top 10 Best Tricep Exercises for Long Head Development
But, how do you go about making sure your triceps are strong, well-defined, and powerful? Fortunately, there are plenty of exercises available to ensure your triceps are in peak condition.
In this article, we’ll cover 10 of the best long head tricep exercises for powerful arm development. These exercises comprise the ultimate tricep workout that can help you take your arm game to the next level! Stick with this guide, and you’ll soon be flaunting a pair of impressive arms.
Diamond Push-up Exercise
The Diamond Push-up Exercise is a great tricep exercise that targets the long head of the triceps, as well as the chest and shoulders. This exercise is also known as the close-grip push-up because the hands are placed close together, forming a diamond shape with the thumbs and index fingers.
Start by getting into a push-up position, with your hands shoulder-width apart. Move your hands closer together, so that the tips of your thumbs and index fingers touch, forming a diamond shape between your hands.
Lower yourself down to the floor, keeping your elbows close to your sides. Your chest should touch the back of your hands when you’re in the down position. Push yourself back up to the starting position and repeat.
You can modify this exercise by doing it on your knees, rather than on your toes. This makes it easier to do the exercise, which is helpful if you’re a beginner or if you’re not yet strong enough to do full push-ups on your toes.
- Start with 3 sets of 10 reps, and gradually increase the number of reps as you get stronger.
- Make sure to keep your body in a straight line throughout the exercise, and avoid arching your back or sticking your butt in the air.
- Also, be sure to breathe in as you lower yourself down, and exhale as you push yourself back up.
The diamond push-up exercise is an effective tricep exercise that can help you build strong, powerful arms. Incorporate it into your workout routine along with other tricep exercises for optimal results.
Overhead Dumbbell Extension for Powerful Tricep Development
The overhead dumbbell extension is an effective exercise to target the long head of the triceps, which contributes to overall arm size and strength. This exercise involves holding a dumbbell with both hands and lifting it overhead, then bending at the elbows to lower the weight behind your head.
It’s important to maintain proper form during this exercise, keeping your elbows close to your head and avoiding arching your back. Using a slow and controlled motion will maximize the effectiveness of the exercise and prevent injury.
The overhead dumbbell extension can be done seated or standing, and can be modified by using different weights and rep ranges. Including this exercise in your tricep workout routine can help to develop powerful and defined arms.
- Tips for performing the overhead dumbbell extension correctly:
- Choose a weight that is challenging but allows for proper form
- Keep your elbows close to your head throughout the exercise
- Engage your core and avoid arching your back
- Use a slow and controlled motion for maximum effectiveness
This exercise engages the long head of the triceps for powerful arm development. | It can be modified to suit different fitness levels and goals. |
Skull Crusher Exercise
The skull crusher exercise targets the long head of the triceps muscle and is a great exercise for building upper arm strength and size. This exercise is performed lying on a bench with a barbell or dumbbell overhead with arms extended. The elbows are then lowered towards the forehead, hence the name skull crusher.
It’s important to keep the elbows stationary and pointed towards the ceiling to avoid injury and get the most out of the exercise. This exercise can be performed with different weight loads and variations, such as using an EZ bar or performing a close grip bench press with an emphasis on the triceps.
The skull crusher exercise is a great addition to any upper body workout routine and can help improve bench press and other pressing movements. However, it’s important to use proper form and start with lighter weights to avoid strain or injury to the elbows or shoulders.
- Targets: Long head of the triceps muscle
- Equipment: Barbell, dumbbells, EZ bar
- Variations: Close grip bench press, cable skull crusher
Incorporating the skull crusher exercise into a well-rounded triceps workout can help improve the overall strength and size of the upper arm muscles.
Tricep Kickback Exercise
The tricep kickback exercise is a fantastic exercise for isolating and strengthening the triceps muscle. It is a simple exercise that can be done with either dumbbells or resistance bands.
To perform the tricep kickback, stand with your feet shoulder-width apart and hold a dumbbell in one hand. Bend your knees slightly and lean forward, keeping your back straight. Bring your elbow up to your side, keeping your arm at a 90-degree angle.
Next, extend your arm back, straightening it behind you, and squeezing your tricep at the top of the movement. Lower the weight back down to the starting position and repeat for the desired number of reps before switching arms.
Remember to keep your elbow tight to your side and avoid swinging the weight or using momentum to lift it. Focus on only using your tricep muscle to extend the arm, and go for a full range of motion.
Using resistance bands for the tricep kickback exercise is a great alternative if you don’t have dumbbells available. Simply anchor the resistance band to a stationary object, stand facing away from it and perform the same movement as with the dumbbell.
Close-Grip Bench Press
The close-grip bench press is an effective exercise for developing the long head of the triceps. This exercise involves gripping the barbell with hands positioned closer together than shoulder-width apart, which places greater emphasis on the triceps muscles.
To perform the close-grip bench press, lie on a flat bench with your feet firmly planted on the ground. Grasp the bar with a close grip and lower it towards your chest. Pause briefly before pushing the bar back up to the starting position, keeping your elbows close to your sides throughout the movement.
Be sure to use proper form when performing the close-grip bench press, including keeping your back flat on the bench and avoiding excessive arching or bouncing. Additionally, it is important to start with a weight that is appropriate for your strength level and gradually increase the weight as you gain strength.
Incorporating the close-grip bench press into your triceps workout routine can help you develop stronger, more powerful arms. Consider adding this exercise to your workout along with other targeted triceps exercises for a well-rounded and effective arm training program.
Cable Tricep Extension: One of the Best Long Head Tricep Exercises
The Cable Tricep Extension is an effective exercise for building the long head of your triceps, which is a key muscle group responsible for powerful arm development. This exercise targets the triceps by isolating the muscle, allowing you to focus on building strength and endurance in this critical area.
To perform this exercise, start by attaching a rope to the cable machine. Then, stand facing the machine and grasp the rope with both hands, holding onto the ends. Bring your hands up to your forehead with your elbows bent and tucked in at your sides. Slowly extend your arms downward, keeping your elbows stationary, until your arms are fully extended.
At the bottom of the movement, pause briefly before reversing the motion and slowly bringing your hands back up toward your forehead. Be sure to keep your elbows tucked in at your sides throughout the entire movement. Repeat for the desired number of repetitions.
This exercise can be performed using different attachments or handles for a variety of variations and targeting different areas of the triceps. To increase resistance, you can also vary the weight on the machine.
Single-Arm Tricep Pushdown
The single-arm tricep pushdown is a highly effective exercise that targets the triceps muscles in your arms. To perform this exercise, you will need a cable machine with a straight bar or a v-bar attachment. Begin by adjusting the cable machine so that the cable is at chest height. Stand facing the cable machine and grab the straight bar with an overhand grip. Ensure your elbow is tucked in at your side, and extend your arm downwards until it is fully extended. Hold the position for a few seconds before slowly returning to the starting position.
If you are using a v-bar attachment, grab the handles with an overhand grip and keep your elbows close to your body. The single-arm tricep pushdown is a great exercise for isolating each tricep muscle, helping you to achieve a well-rounded and defined arm.
Ensure that you maintain a strong and stable posture throughout the exercise. Avoid using momentum or swinging your arm to complete the movement. Instead, use slow and controlled movements to maximize the benefits of this exercise.
- Targeted muscle group: Triceps
- Equipment: Cable machine, Straight bar or V-bar attachment
- Difficulty level: Intermediate
Bodyweight Tricep Extension
The bodyweight tricep extension is a powerful exercise that targets the triceps muscles without the use of any equipment. This exercise is effective in building strength and size in the triceps, as well as improving overall arm development.
To perform the bodyweight tricep extension, start by standing with your feet shoulder-width apart. Raise your arms above your head, keeping your elbows close to your ears. Slowly bend your elbows, lowering your arms behind your head until your forearms are parallel to the ground. Pause for a moment, then straighten your arms to return to the starting position.
Make sure to keep your back straight throughout the exercise and engage your core muscles for stability. Repeat the exercise for several repetitions or for a designated amount of time.
The bodyweight tricep extension can also be modified by performing the exercise on one leg, or by adding a weight to increase resistance. As with any exercise, it is important to maintain proper form and to consult with a healthcare professional before beginning any new fitness routine.
Resistance Band Tricep Extension
The resistance band tricep extension is a great exercise that targets the long head of the triceps. This exercise is great for those who want to build powerful arms and improve their upper body strength. It is also a great exercise for those who cannot perform traditional tricep extensions due to joint pain or injuries.
To perform this exercise, you will need a resistance band that is anchored to a stable object. Hold the band with both hands and stand with your feet shoulder-width apart. Extend your arms overhead and lock your elbows. Your palms should be facing forward and the band should be behind your head. Keeping your upper arms stationary, slowly extend your forearms upward until your arms are fully extended. Pause for a second and then slowly lower your arms back to the starting position.
Make sure to keep your back straight and your shoulders relaxed throughout the exercise. Also, control the movement and avoid swinging your arms or using momentum to lift the resistance band. Aim for 3 sets of 12-15 repetitions with a moderate to heavy resistance band for optimal results.
- Target muscle: Triceps brachii (long head)
- Synergists: None
- Dynamic stabilizers: Anconeus, Biceps brachii (long head), Brachialis, Brachioradialis
- Exercise type: Isolation
Tricep Dip Exercise
The tricep dip exercise is a classic bodyweight exercise that can help to develop strong and powerful triceps. This exercise targets the long head of the triceps and is a great addition to any arm workout routine.
To perform the tricep dip exercise, you’ll need a stable surface that’s about knee-high, such as parallel bars or two sturdy chairs positioned close together. Begin by gripping the parallel bars or edges of the chairs with your palms facing down and fingers pointing forward. Press your palms into the bars or chairs and lift yourself off the ground, supporting your body weight with your arms.
Slowly lower your body down towards the floor while keeping your elbows tucked in close to your body. Avoid letting your shoulders shrug up towards your ears or your elbows flaring out to the sides. Pause briefly at the bottom and then push yourself back up to the starting position.
For beginners, it is recommended to start with a few sets of 8-10 repetitions using your body weight only. As you become more proficient with the exercise, you can increase the resistance by adding weight and adjusting the number of sets and reps to suit your goals.
The tricep dip exercise is an effective way to challenge your triceps, build strength and muscular endurance, and promote overall arm development.
FAQ
What are the best long head tricep exercises?
The best long head tricep exercises are: overhead dumbbell extensions, cable rope overhead tricep extensions, lying tricep extensions, close grip bench press, tricep pushdowns with bar attachment, dips, skull crushers, diamond pushups, weighted bench dips, and reverse grip pushdowns.
How often should I do long head tricep exercises?
It is recommended to do long head tricep exercises 1-2 times per week, with at least 48 hours of rest between workouts to allow the muscles to recover and grow.
Can I do long head tricep exercises at home?
Yes, many long head tricep exercises can be done at home with just a set of dumbbells or resistance bands, such as overhead dumbbell extensions, lying tricep extensions, and tricep pushdowns with band attachment.
What are the benefits of doing long head tricep exercises?
Long head tricep exercises can help to increase arm strength and size, improve overall upper body strength and stability, and reduce the risk of injury in the shoulders and elbows.
How long should I rest between sets of long head tricep exercises?
It is recommended to rest 1-2 minutes between sets of long head tricep exercises, depending on the weight and intensity of the exercise.
Are long head tricep exercises suitable for beginners?
Yes, long head tricep exercises can be suitable for beginners, but it is important to start with lighter weights and focus on proper form and technique to avoid injury.
Should I do long head tricep exercises before or after bicep exercises?
It is recommended to do long head tricep exercises before bicep exercises, as the triceps muscles are larger and can handle more weight, allowing for a better overall workout and more efficient use of energy.
What is the difference between long head tricep exercises and short head tricep exercises?
The long head tricep exercises primarily target the outer part of the triceps muscle, while the short head tricep exercises target the inner part of the muscle.
Can long head tricep exercises help to improve bench press strength?
Yes, long head tricep exercises can help to improve bench press strength, as the triceps are heavily involved in the movement of the bench press.
Is it necessary to use heavy weights for long head tricep exercises?
No, it is not necessary to use heavy weights for long head tricep exercises, as proper form and technique are more important for achieving results and avoiding injury.
Reviews
Nash
Great article! I always struggle with targeting my triceps during workouts, so this list of exercises is really helpful. I can’t wait to try out some of these moves in my next gym session.
Sebastian
As someone who’s been weightlifting for a while now, I’ve tried out my fair share of tricep exercises. This article definitely has some solid recommendations, although I personally prefer the overhead tricep extension with a dumbbell over the cable variation. That being said, I’m always looking for new ways to switch up my routine and keep challenging my muscles, so I appreciate the variety of exercises presented here.
Connor Smith
First off, I have to say that I really appreciate the detailed explanations and accompanying images for each exercise. As someone who’s relatively new to weightlifting, having that kind of guidance is incredibly useful. That being said, I do wish there were more alternatives offered for some of the exercises that require gym equipment – as someone who’s currently working out at home, it’s not always feasible for me to have access to certain machines. In terms of the exercises themselves, I definitely think that some will work better for certain body types and fitness levels than others. For instance, I found that the dumbbell kickback was relatively easy for me at my current fitness level, whereas the weighted dips were much more challenging. However, I appreciate that the article offers modifications for each exercise to make them more or less difficult. Overall, this article is a great resource for anyone looking to target their triceps and build upper body strength. I’ll definitely be incorporating some of these exercises into my routine going forward and am excited to see the results!