Top 8 Long Head Tricep Exercises For Massive Triceps

The triceps have three heads: medial, lateral, and long. All three are required for power and should ultimately grow into powerful triceps. The long head tricep exercises are essential for building solid triceps. The long head has the greatest growth potential and is also the largest. You must learn how to hit all heads to develop muscular triceps.

Two-thirds of the upper arm is the triceps. Many make an unfortunate mistake about muscles. All its heads must be trained, especially if you dream of larger arms. Do your tricep exercises if you want a strong arm; it takes time because it is the long head of the tricep muscle. The long head tricep exercises are one of the best parts for your arms to get strength quickly.

The most extended portion of the triceps is called the long head, which runs down the back of your arm. As previously observed, the long head assists in shoulder extension and is the only one of the three tricep heads to pass the shoulder joint. You need to understand how to do the long head tricep exercises, which comprise most of your tricep muscles’ mass.

Top 8 Long Head Tricep Exercises

There are so many workouts for the tricep, but just one head is referred to as the long head. It is because the long head is the head that creates the horseshoe shape’s back, which is more visible than the other two heads at first sight. Here, we explore the eight best long head tricep exercises that give you excellent results and build your tricep muscles to be toned and firm.

1. Triangle Pushups
2. Close Grip Bench Press
3. Triceps Pushdown
4. Overhead Dumbbell Extension
5. Cable Pushdown
6. Tricep Kickbacks
7. Skull Crusher
8. Cable Rope Overhead Triceps Extension

1. Triangle Pushups

Triangle pushups, commonly called diamond pushups, are a more severe version of standard pushups that concentrate more on your triceps. It is also one of the most suitable long head tricep exercises. The triangle pushups build solid tricep muscles.

How to do it:

• Start in the high plank position. Your body should look like a straight line from your head to your heels, with your hands spaced shoulder-width apart and your fingers pointed toward you.
• Create a triangle by moving your hands toward one another, and pressing your thumbs and index fingers together.
• Imagine the triangle’s peak as where your index fingers meet and its bottom as where your thumbs form. Keep your back straight, engage your core, and form a plank like a regular pushup.
• Your chest lowers as your elbows move near your body, keeping your upper arms and body at a 45-degree angle.
• Breathe in a small breath on the way down. When your chest is ¾ inches from the floor, press your triceps back to the top where you started. Keep pressing up while exhaling.

2. Close-Grip Bench Press

The muscles on the back of your upper arm, known as your triceps, are worked during the close-grip bench press weight training activity. This exercise is similar to a standard bench press, except instead of focusing on your chest, it targets your triceps with a narrower hand placement. It is also one of the finest long head tricep exercises.

How to do it:

• Stand on the ground and lay on a bench, putting your feet flat on the platform.
• Hold the barbell with slightly less than shoulder-width hands. Experiment to determine what width seems right for you.
• Maintain it straight above your chest with your arms extended when you unrack it.
• Keep your elbows close to your body the entire time. Take a breath and lower the bar slowly to touch your chest, slightly above your breastbone or right below your lower pecs. This is also known as a “ full ROM .” Breathe out, extend your arms, and lock them entirely at the top, pushing the bar back to the starting position.

3. Triceps Pushdown

The triceps pushdown is a strength-training exercise that works the triceps brachii, a muscle group on the rear of your upper arm. It’s an excellent exercise to increase the size and strength of your triceps. The long head tricep exercises with this movement also give you great results.

How to do it:

• Set the weight of the cable machine. You should begin with a low enough weight to allow you to execute 8–12 repetitions correctly.
• Choose your attachment. The rope attachment can increase your outside triceps head. The V-bar attachment will help you maintain your elbows close in, while the straight bar is an excellent option for an all-rounder.
• Engage your core with your feet shoulder-width apart. With your hands shoulder-width apart and palms down, hold the attachment. Throughout the workout, keep your elbows close to your sides.
• Don’t stretch your elbow. Breathe in, and let the addition fall slowly towards your thighs while your elbows are extended.
• Squeeze your triceps and breathe as you bring the clamp back to its starting position. Be cautious about utilizing those triceps to lift it with their momentum.

4. Overhead Dumbbell Extension

The overhead dumbbell extension is a great exercise to target your triceps, long head, and the muscles on the backside of your upper arm. It is also one of the sufficiently long head tricep exercises. Add this movement to your routine if you want to build muscular triceps.

How to do it:

• Keep your back straight and your core active while seated on a bench. Grab a dumbbell behind your head, as close as possible to your shoulders, with a synergistic grip using both hands.
• The dumbbell is lowered behind your head until your forearms almost touch your biceps, your elbows are close to your head, and your upper arms are stationary. Simultaneously breathe.
• Push the dumbbell back up to the starting stance as you straighten your arms thoroughly. Breathe while exhaling.

5. Cable Pushdown

The cable pushdown is a strength training exercise that targets your triceps, long head, and muscles in the back of your arm. It’s a great exercise to build strength and definition in your triceps. It is one of the finest long head tricep exercises.

How to do it:

• Make an appropriate weight adjustment on the cable machine. You’ll want to execute ten to twelve repetitions with the correct form. Position yourself in front of the cable machine with your feet shoulder-width apart and your knees straight but not locked.
• Position your arms shoulder-width apart with your palms facing down. * Bend your arm at the elbows and grasp the push-down attachment. An overhand grip attachment is a handle attached to the bottom of the cable you are about to pull down.
• Pull the weight down gradually until your arms are in full extension. Keep your elbows close to your sides the entire time. Exhale as you pull the weight down.
• To return to the starting place, contract your triceps. Inhale as you return the weight.

6. Tricep Kickbacks

Tricep kickbacks are a great exercise to target the triceps, the muscles on the backside of your upper arms. They can be done with dumbbells or a cable machine. It is also one of the adequate long head tricep exercises.

How to do it:

• Take a dumbbell in each hand, palms facing your body, and hold it. These are just the starting weights; you can progressively increase them as you build strength.
• Draw your feet to the shoulder width and bend your knees slightly. Align your back and tighten your muscles to keep your core tight. Lean the torso forward by pushing the hips forward, and the body will tilt until it is almost equal to the surface; keep the head in line with the head and the arms as near the back as possible.
• Ensure the forearms are above the ground and your group faces the sky, bending the elbows 90 degrees. The implementation comes next.
• Exhale as much as possible when you flex your forearms, pulling your back straight without using your hips. Your elbows are locked straight when you get ready for the top of the scheme triceps. Breathe while lowering the dumbbells gradually back to the starting position.

7. Skull Crusher

The skull crusher, also known as the lying tricep extension, is an exercise that targets the triceps brachii, the muscle on the backside of your upper arm. It is also one of the adequate long head tricep exercises. The skull crusher improves your tricep muscles.

How to do it:

• Lie flat on your back on a weight bench, your feet flat on the floor, and your knees bent.
• Raise your body posture and place a barbell squarely across your chest with a shoulder-width grip * palms down.
• When lowering the barbell behind your head, keep your elbows at a 90-degree bend, tucked in against your body. Keep your upper arms quiet. Extending your arms, press the barbell back up to the start.

8. Cable Rope Overhead Triceps Extension

The cable rope overhead tricep extension is an exercise that isolates and strengthens your triceps long head. It is also one of the most satisfactory long head tricep exercises. You must add this variation to your routine, and it will give you good results.

How to do it:

• Fasten the rope handle on the cable machine’s lower pulley. “Choose a weight that will compel you to perform 10–15 reps.” Keep your core tight. Keep your legs shoulder-width apart.
• With palms facing each other and using both hands, grasp the rope. Elevate your arms overhead so that your upper arms and the floor are perpendicular and your elbows are tucked beside your head.
• Use one hand for steadiness. While inhaling, diminish the rope behind your head. Only your lower arm should move; the upper arm should remain stationary. As the rope descends, “visualize your elbows as rocks in cement, completely immobile.” You should feel the tension in your triceps when the rope is ascending.
• Exhale and put back the rope where it was halfway. Do not be content with merely unbending your arms; extend your palms as described. If you are excessive, the forearms inwardly rotate, detracting from the tension set on the triceps. After doing ten to fifteen reps, reduce the weight slightly once more.

People Also Ask

What is the long head of the triceps?

The triceps muscle at the rear of the upper arm consists of three heads, one of which is the long head. Starting at the scapula, it extends to the elbow. To successfully target the long head during long head tricep exercises, one must thoroughly understand its anatomy. 

Can bodyweight exercises effectively target the long head of the triceps?

Although bodyweight exercises such as diamond push-ups and close-grip push-ups can strengthen the triceps, they might not be as effective in targeting the long head as activities that use weights or resistance bands. Still, adding bodyweight workout modifications that prioritize tricep engagement can help build larger triceps.

Why is it important to target the long head of the triceps during exercises?

As the long head of the triceps plays a significant role in the overall size and structure of the triceps muscle, it is imperative to target it during exercises. You can guarantee balanced triceps growth and enhance shoulder extension strength by concentrating on long head tricep exercises.

What are some effective long head tricep exercises to include in my workout routine?

You must include specialized workouts in your workout regimen to successfully target the long head triceps. Skull crushers, dumbbell kickbacks, cable rope overhead tricep extensions, and overhead tricep extensions are good long head tricep exercises. 

Conclusion

It’s essential to work on all three of the muscle’s heads when developing big, bulky triceps, but the long head needs special attention. Achieving balanced growth and strength in the arms requires incorporating various exercises that primarily target the long head triceps.

Combine these best long head tricep exercises with other workouts to ensure your triceps muscles are fully developed. This will result in more muscular, more defined arms and better functional strength when performing shoulder extension activities. So, prioritise these exercises when planning your workouts to maximize your triceps muscle development and attain the best possible results.