10 Long Head Tricep Exercises

If you're on a quest for impressive, well-defined arms, you can't ignore the importance of tricep development. The triceps brachii, commonly known as the triceps, is a three-headed muscle that makes up about two-thirds of your upper arm mass. While all three heads - the lateral, medial, and long head - work together to extend the elbow, the long head is particularly crucial for achieving that coveted horseshoe shape and overall arm size.

In this comprehensive guide, we'll delve deep into the world of long head tricep exercises, exploring the best movements to target this muscle, proper form, and strategies to maximize your tricep development. Whether you're a beginner looking to start your tricep training journey or an experienced lifter aiming to fine-tune your arm workouts, this guide has something for everyone.

Understanding the Triceps Anatomy

Before we dive into specific exercises, it's essential to understand the anatomy of the triceps. The long head is the largest of the three tricep heads and the only one that crosses the shoulder joint. This unique positioning means that shoulder position can significantly influence its activation. Exercises that place the arms overhead or behind the body tend to emphasize the long head more effectively.

The importance of targeting the long head cannot be overstated for those seeking impressive arm development. Not only does it contribute significantly to overall tricep size, but it also plays a crucial role in creating that sought-after horseshoe shape when the arm is viewed from the side. Additionally, a well-developed long head can improve your performance in pressing movements and add stability to your shoulder joint.

Key Principles for Effective Long Head Tricep Training

When training the long head of the triceps, keep these principles in mind:

1. Focus on exercises that place your arms overhead or behind your body.
2. Ensure you're using a full range of motion to maximize muscle engagement.
3. Incorporate a variety of exercises and rep ranges to stimulate the muscle from different angles.
4. Don't neglect progressive overload – gradually increase the weight, reps, or sets over time.

With these principles in mind, let's explore ten effective exercises that target the long head of the triceps.

1. Overhead Tricep Extensions

Overhead tricep extensions are one of the best movements for targeting the long head. This exercise can be performed with a dumbbell, barbell, or cable machine. Here's how to do it:

1. Stand or sit with your arms extended overhead, holding the weight.
2. Slowly lower the weight behind your head by bending at the elbows.
3. Extend your arms back to the starting position.

The key here is to keep your upper arms stationary and close to your head throughout the movement. Wear a comfortable, breathable t-shirt from Pursue Fitness to allow for a full range of motion.

2. Incline Dumbbell Tricep Extensions

This variation allows for a great stretch in the long head and can be particularly effective for muscle growth. Here's how to perform it:

1. Lie on an incline bench with a dumbbell in each hand, arms extended toward the ceiling.
2. Lower the weights by bending your elbows, bringing the dumbbells toward your shoulders.
3. Extend your arms back to the starting position.

3. Rope Tricep Pushdowns

Rope tricep pushdowns are a staple in many tricep routines. While they work all three heads of the triceps, you can emphasize the long head by leaning forward slightly and keeping your upper arms close to your body. Here's the technique:

1. Attach a rope to a high pulley and grasp it with both hands.
2. Keep your upper arms close to your body and lean forward slightly.
3. Extend your arms downward, focusing on squeezing your triceps at the bottom of the movement.

4. Close-Grip Bench Press

The close-grip bench press is a compound movement that effectively targets the triceps, particularly the long head. Here's how to do it:

1. Lie on a bench and grasp the barbell with a grip slightly narrower than shoulder-width.
2. Lower the bar to your lower chest, then press it back up to the starting position.

The narrow grip shifts more of the work to your triceps compared to a standard bench press. Wear a supportive tank top to monitor your form during this exercise.

5. Dips

Dips are another compound exercise that can significantly stimulate the long head of the triceps. To perform dips:

1. Using parallel bars, lower your body by bending your elbows.
2. Push back up to the starting position.

To emphasize the triceps more, keep your body as upright as possible and your elbows close to your body.

6. Skull Crushers

Skull crushers, also known as lying tricep extensions, are a classic tricep builder. Here's how to perform them:

1. Lie on a bench holding a barbell or EZ-bar with a narrow grip.
2. Begin with the bar extended above your chest, arms straight.
3. Lower the bar toward your forehead by bending at the elbows.
4. Extend your arms to return to the starting position.

This exercise places a great stretch on the long head of the triceps. Wear a comfortable fitted t-shirt to monitor your arm position during this movement.

7. Single-Arm Overhead Tricep Extensions

This unilateral exercise allows you to focus on each arm individually, helping to address any muscle imbalances:

1. Stand or sit holding a dumbbell in one hand, arm extended overhead.
2. Lower the dumbbell behind your head by bending your elbow.
3. Extend your arm back to the starting position.
4. Complete all reps on one side before switching to the other.

8. Tricep Kickbacks

Tricep kickbacks are excellent for isolating the triceps and developing that horseshoe shape:

1. Bend at the hips and knees, keeping your back straight. Hold a dumbbell in each hand.
2. Keep your upper arms close to your body and parallel to the ground.
3. Extend your arms backward, straightening your elbows.
4. Slowly return to the starting position.

Breathable tank tops are perfect for maintaining comfort during this exercise.

9. Diamond Push-Ups

Diamond push-ups are a bodyweight exercise that effectively targets the triceps:

1. Start in a push-up position, but place your hands close together with your thumbs and index fingers touching, forming a diamond shape.
2. Lower your chest toward your hands, keeping your elbows close to your body.
3. Push back up to the starting position.

This exercise not only works your triceps but also engages your chest and core.

10. Band Tricep Extensions

Using resistance bands can provide a unique stimulus for tricep growth:

1. Secure a resistance band to a sturdy anchor point above your head.
2. Grasp the band with both hands, elbows bent and upper arms by your ears.
3. Extend your arms downward, straightening your elbows against the band's resistance.
4. Slowly return to the starting position.

Resistance band exercises are great for maintaining constant tension on the muscle throughout the movement.

Incorporating Long Head Tricep Exercises into Your Routine

To effectively target the long head of the triceps, consider incorporating these exercises into your arm or push day workouts. A sample tricep workout might look like this:

1. Close-Grip Bench Press: 3 sets of 8-10 reps
2. Overhead Tricep Extensions: 3 sets of 10-12 reps
3. Skull Crushers: 3 sets of 10-12 reps
4. Rope Tricep Pushdowns: 3 sets of 12-15 reps
5. Diamond Push-Ups: 3 sets to failure

Remember to warm up properly before your workout and cool down afterward. Wearing the right gear, like comfortable shorts or leggings, can help you perform these exercises with ease and comfort.

Varying Your Tricep Workouts

With this expanded list of exercises, you can create varied and effective tricep workouts. Consider rotating exercises or creating different workouts for different days to keep your muscles challenged. For example:

Workout A:

1. Overhead Tricep Extensions
2. Close-Grip Bench Press
3. Rope Tricep Pushdowns
4. Diamond Push-Ups

Workout B:

1. Incline Dumbbell Tricep Extensions
2. Skull Crushers
3. Tricep Kickbacks
4. Band Tricep Extensions

Alternating between these workouts can help prevent boredom and provide a well-rounded approach to tricep development.

Progressive Overload for Continued Growth

As with any muscle group, applying progressive overload is key to continued tricep growth. This can be achieved by:

1. Increasing the weight used in exercises
2. Increasing the number of reps or sets
3. Decreasing rest time between sets
4. Slowing down the tempo of each rep

Make sure to track your workouts using a notebook or smartphone app to ensure you're progressively overloading your triceps over time.

Nutrition and Recovery for Tricep Growth

To support tricep growth, ensure you're consuming enough protein to support muscle repair and growth. Aim for about 1.6-2.2 grams of protein per kilogram of body weight daily. Also, don't neglect your overall calorie intake – building muscle requires a slight caloric surplus.

Recovery is just as important as the workout itself. Ensure you're getting adequate sleep (7-9 hours per night) and consider incorporating active recovery techniques like stretching or foam rolling. On rest days, comfortable loungewear can promote relaxation and aid in recovery.

Bottom line

Developing impressive triceps, especially the long head, requires consistent effort, proper form, and a well-structured training program. By incorporating these exercises and principles into your workout routine, you'll be well on your way to building massive, well-defined arms.

Remember, progress takes time, so stay patient and consistent. With dedication and the right approach, you'll soon be sporting triceps that turn heads and bust through sleeves. Don't forget that the right workout gear can enhance your training experience. From comfortable t-shirts to supportive sports bras for women, Pursue Fitness has you covered with high-quality workout apparel designed to support your fitness journey.