7 Effective Long Head Tricep Exercises to Strengthen Your Arm
7 Effective Long Head Tricep Exercises to Strengthen Your Arm

7 Effective Long Head Tricep Exercises to Strengthen Your Arm

Unlock the hidden potential of your arms with our thorough guide to sculpting stronger, more defined triceps. Enhance your arm strength or refine your physique by mastering the art of long-head tricep exercises.

In this guide, we unveil the secrets behind each effective exercise, providing precision tips for proper form and technique. Elevate your triceps workout routine. Incorporate targeted moves designed to challenge your major muscles. Ready to take your fitness journey to new heights? Join us as we dive into the world of effective long-head triceps exercises. Achieve the full potential of your arms!

What is The Long Head Triceps Exercise?

The long head triceps exercise targets the long head portion of the triceps muscle. This muscle is one of three that make up the triceps brachii, located on the back of the upper arm. Focusing on the long head is crucial for achieving comprehensive arm development. The long head plays a significant role in the overall size and shape of the triceps. Exercises aimed at the long head often require the arms to be overhead or extended. This position creates a greater stretch on the long head. Examples of such exercises include overhead triceps extensions and skull crushers with an overhead arm position.

What is Long Head Triceps Exercise

Cable triceps pushdowns with the arms held above or behind the head are also effective. These exercises isolate and emphasize the long head, promoting growth, strength, and definition. Incorporating long head triceps exercises into a routine is important. It benefits athletes, bodybuilders, or anyone looking to improve upper arm aesthetics and strength. A well-developed triceps muscle is key for effective pushing movements and overall upper body stability.

Read also: Ultimate Tricep Pull Down Exercises for Stronger-Toned Body

What are The Most Effective Long Head Tricep Exercises?

Are you sculpting strong and defined arms? Incorporating effective long head tricep exercises into your routine can target this specific area and lead to noticeable gains. Here are some of the most effective triceps exercises. These will help you achieve your fitness goals and build stronger, more defined arms.

1. Skull Crushers

Skull crushers, also known as lying tricep extensions, are renowned for their effectiveness in targeting the long head of the triceps. Using an EZ bar or dumbbell allows for a deep stretch. This promotes muscle growth and strength. Keeping the elbows stationary throughout the movement is crucial. It is to ensure proper isolation of the triceps. Also, it engages the chest and shoulder flexions.

Skull Crushers

Here’s how to do it right:

  • Lie on a flat bench with a barbell or dumbbell held above your chest. 
  • Lower the weight towards your forehead while keeping your core tight.
  • Descend until a comfortable stretch is felt in the triceps.
  • Reverse the motion by extending the arms back to the starting position. 
  • Focus on full contraction of the triceps head.

2. Dip Belt Dips / Weighted Dips

Dip Belt Dips or weighted dips is a compound bodyweight triceps exercise that targets the long head along with the chest and shoulders. Adding weight to the exercise increases the challenge. It leads to greater strength and muscle gains. Keeping your feet flat and core tight ensures stability throughout the movement. This allows for proper triceps engagement.

Dip Belt Dips

Here’s how to do it right:

  • Begin by grasping parallel bars with a grip wider than shoulder-width apart.
  • Maintain a neutral arm position.
  • Lift yourself into the starting position with your arms fully extended. 
  •  Slightly bend your elbow. 
  • Lower your body by bending your elbows.
  • Descend until your upper arms are parallel to the ground or slightly lower. 
  • Maintain a controlled movement. Avoid arching your back excessively.
  • Reach the bottom of the dip.
  • Push yourself back up to the starting position by straightening your arms. 
  • Focus on full contraction of the triceps muscle heads.

3. Close-Grip Bench Press

The Close Grip Bench Press is a staple in long-head tricep exercises due to its emphasis on the triceps, particularly the long head. This exercise involves a narrower grip than the traditional bench press. It places more stress on the triceps rather than the chest. The pronated grip allows for a deeper stretch of the triceps. This leads to greater muscle activation and growth.

Close Grip Bench Press

Here’s how to do it right:

  • Begin by lying flat on a bench with a barbell in hand.
  • Lower the barbell towards the chest with controlled movement.
  • Make a full range of motion.
  • Maintain stability in the shoulders and upper arms.
  • Descend until the barbell lightly touches the chest.
  • Reverse the motion by extending the arms back to the starting position.
  • Focus on the complete contraction of the triceps head.

4. Incline Dumbbell Tricep Extension

The incline dumbbell tricep extension ranks among the top long-head tricep exercises due to its ability to stretch the triceps through a full range of motion. This powerlifting exercise specifically targets the long head. It aids in its development for a balanced arm physique. Executing incline dumbbell tricep extensions involves maintaining a stable core. While doing so, allow your elbows to move backward.

Incline Dumbbell Tricep Extension

Here’s how to do it right:

  • Start by setting an incline bench to a comfortable angle.
  • Lie back on the bench with a dumbbell in each hand, palms facing each other.
  • Extend your arms overhead.
  • Keep your elbows slightly bent.
  • Lower the dumbbells down towards your ears while maintaining control.
  • Pause briefly at the bottom, then extend your arms back up to the starting position.
  • Keep your elbows close to your head throughout the movement to target the triceps effectively.

5. Cable Overhead Triceps Press

Cable overhead triceps press or cable overhead triceps extension emerges as a top choice among long-head tricep exercises. It is highly effective in targeting the tricep heads while providing constant tension throughout the movement. Using a cable machine allows for maximum growth. Adjusting the weight and positioning suits individual needs. The underhand grip during this exercise further engages the long head, promoting balanced development. This exercise also promotes optimal muscle activation and growth in the triceps. It makes it a valuable addition to any upper-body workout routine.

Cable Overhead Triceps Press

Here’s how to do it right:

  • Start by setting a flat bench beneath a cable machine.
  • Attach a rope handle to the high pulley.
  • Sit on the bench and grasp the rope handle with an overhand grip.
  • Position your hands shoulder-width apart.
  • With the rope handle overhead, ensure your elbows are bent at a 90-degree angle.
  • Position it close to your head.
  • Start the movement by extending your arms upward.
  • Fully straighten the arms while maintaining control throughout the range of motion.
  • Complete contraction of the triceps head at the top of the movement.
  • Slowly return to the original position.

6. Reverse Grip Tricep Pushdown

The reverse grip tricep pushdown variation is a unique yet effective way to target the long head of the triceps. This exercise utilizes an underhand grip. This changes the emphasis on the triceps while still providing a challenging workout. The narrower grip during pushdowns ensures proper isolation of the triceps. This leads to maximum growth.

Reverse Grip Tricep Pushdown

Here’s how to do it right:

  • Attach a straight bar to a cable machine at the highest setting.
  • Stand facing the machine and grab the bar with an underhand grip, hands shoulder-width apart.
  • Keep your elbows close to your body.
  • Keep your upper arms stationary.
  • Push the bar downward until your arms are fully extended,
  • Slowly return to the starting position. 
  • Repeat for the desired number of reps or do 10-12 reps.

7. Kneeling Tricep Rope Extension

Kneeling tricep rope extensions offer a diverse range of motion. It effectively targets the long head of the triceps while engaging stabilizing muscles. The rope attachment allows for greater muscle activation. This happens due to its flexibility and ability to move freely. Maintain a proper form with a stable core and feet hip-width apart. This will ensure optimal results.

Read also: 10 Best Tricep Exercises for Women for Strong, Toned Arms

Kneeling Tricep Rope Extension

Here’s how to do it right:

  • Attach a rope to a cable machine at the highest setting.
  • Kneel in front of the cable machine with your back straight and core engaged.
  • Grab the rope with both hands.
  • Ensure a neutral grip where your palms face each other.
  • Start with your elbows bent at about 90 degrees. 
  • Tucked your elbows close to your sides.
  • Extend your forearms downward until your arms are fully extended.
  • Hold for a moment, then slowly return to the starting position.
  • Keep your elbows stationary throughout the movement. 
  • Repeat for the desired number of reps or do 10-12 reps.

How to Get Optimal Results When Doing The Long Head Tricep?

How to Get Optimal Results When Doing The Long Head Tricep

Arm body exercise, particularly long-head tricep exercise, entails effectively targeting and developing the muscle. Here’s an effective way to maximize results in long head triceps training. Incorporating specific tips into your workout routine can enhance your results significantly.

Focus on Head Exercises

One of the crucial tips for optimizing long head tricep workouts is focusing on your head exercises. The classic tricep kickbacks and diamond push-ups target the long head of the triceps through isolation movements. You can stimulate muscle growth and mass in this major muscle group. This targeted approach complements standard bench and compound exercises. It ensures complete development and balanced muscle size. Moreover, this allows greater achievement in triceps movements, perfect form, and stronger triceps. This leads to improved performance and overall arm aesthetics.

Use Lighter Weights for Isolation

Using lighter weights for isolation exercises allows you to target the triceps more effectively. You can do this without relying on other muscle groups for assistance. This promotes optimal workouts. This allows greater focus on proper form and technique. Also, it reduces the risk of injury and ensures optimal muscle engagement in the arm size.  It promotes tricep muscle growth and development in an overhead position, push-up position, or squat position. Moreover, lightweight equipment helps prevent overexertion and fatigue. It allows for higher rep ranges and contributes to increased muscle mass and strength over time. This practical triceps exercise approach allows an array of exercises to be incorporated into your weekly plan and workout routine.

Maintain A Neutral Position

Maintaining a neutral position during long head tricep exercises is essential for optimizing results. It also minimizes the risk of injury. You can ensure proper muscle engagement by keeping the body stable and aligned. It also allows the activation of 1-3 tricep movements. This includes performing triceps kickbacks, rope pushdowns, or diamond push-ups. This prevents strain on the shoulder blade or other surrounding muscles. This approach also allows for a consistent overhead movement pattern and a complete range of motion. It maximizes the effectiveness of each exercise. This leads to achievements in a flexed position and the generation of muscle force.

Incorporate A Combination of Exercises

Incorporating various exercises into your routine ensures that you’re targeting the long head of the triceps from different angles. This approach stimulates muscle growth and prevents plateauing. Achieve muscle development by targeting the heads of the tricep from common movements and angles. Exercises performed in the upper arm, elbow, or stretched positions engage different muscle fibers. Moreover, incorporating exercises like traditional benches allows the use of heavier weights. This challenges the muscles further. Bodyweight movements like diamond push-ups or tricep dips can also be included. This provides additional resistance or variation.

Avoid Common Mistakes

Avoiding common mistakes such as using momentum or improper form is essential for maximizing the effectiveness of your workout. One common mistake includes letting the elbow bone flare out during elbow movements. Another is failing to maintain constant tension on the triceps throughout the practical triceps exercise. It also includes not fully extending the arm to complete the step. You can ensure proper engagement of the triceps muscles by avoiding these errors. Moreover, maintaining proper form helps to protect the shoulder socket. It also helps the surrounding muscles from injury while promoting core strength and stability.

Wrapping Up

Prioritizing long head tricep exercises is paramount for effectively strengthening and sculpting your arms. By targeting the specific area, you enhance muscle growth and improve overall arm strength. This resulted in a more defined and sculpted physique. Incorporating these exercises into your routine ensures triceps development and maximizes your fitness potential.

At Noco Fitness, we understand the importance of incorporating effective tricep exercises into your workout routine. Our company offers a range of fitness services including personal training, powerlifting, gym membership, and yoga lessons. Our services are designed to help you reach your goals and unlock your full potential. Our experienced instructors and state-of-the-art facilities provide support from Greely and Loveland. We can guide you to succeed on your fitness journey. 

However, if you’re not from these areas but are interested in our services, you may enroll in our online training where you can access our world-class trainers with just a few clicks away. Contact us today and let us become the best version of yourself.


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