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11 Best Long Head Tricep Exercises

The quest for well-rounded arm development is a pursuit cherished by fitness enthusiasts worldwide. A vital facet of this endeavor involves targeting the long head of the triceps – a muscle group that significantly influences both the aesthetics and strength of the arms. This blog post delves into the intricacies of the long-head triceps muscles, elucidates their vital role in achieving balanced arm symmetry, and presents a comprehensive guide to the 11 most effective long head tricep exercises for their engagement.

What Is the Long Head of the Triceps?

The long head triceps muscle, a posterior arm muscle, possesses a critical role in the holistic sculpting of arm aesthetics. This muscle extends along the upper arm, contributing substantially to the arm’s overall shape and strength. Properly targeting the long-head triceps is paramount for a harmonious arm appearance.

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11 Best Long Head Tricep Exercises

1. Close-Grip Bench Press

A classic among tricep-targeting exercises, the close-grip bench press is a staple in arms training. By gripping the barbell closer than shoulder width, this exercise triggers a focused activation of the long-head triceps. The mechanics of this movement, combined with its heavy load potential, make it an ideal foundation for tricep development.

How To Do It:

  1. Lie on a flat bench, gripping the barbell slightly narrower than shoulder width.
  2. Lower the barbell with a controlled motion to your chest.
  3. Push the barbell upwards while keeping your elbows close to your body.
  4. Feel the deep engagement of your long head triceps throughout the movement.

2. Barbell JM Press

The JM press, named after powerlifter JM Blakely, is a unique exercise with a profound focus on the triceps. This movement combines aspects of a close-grip bench press and a skull crusher, offering a distinctive angle to target the long head triceps.

How To Do It:

  1. Begin with a moderate grip on the barbell, lying on a flat bench.
  2. Lower the barbell to the lower chest while keeping the elbows tight.
  3. Press the barbell upward while maintaining the elbow positioning.
  4. Experience the direct and intense stimulation of your long head triceps.

3. Dumbbell Tate Press

The Tate press, an underrated gem, isolates the triceps efficiently while minimizing shoulder involvement. Its distinctive approach engages the long head triceps to a significant degree, aiding in overall development.

How To Do It:

  1. Lie on a bench, holding dumbbells over your chest with a neutral grip.
  2. Lower the dumbbells towards your chest while keeping your elbows close.
  3. Extend your arms upward, focusing on contracting your long head triceps.
  4. Sense the controlled tension exclusively in your triceps throughout the motion.

4. EZ Bar Pullover to Extension

Combining a pullover and an extension, this exercise creates a unique stretch and contraction dynamic for the triceps, particularly the long head. The continuous tension throughout the movement stimulates growth effectively.

How To Do It:

  1. Lie on a bench, gripping the EZ bar with an overhand grip.
  2. Lower the bar behind your head while maintaining a slight bend in your elbows.
  3. Extend the bar upwards, feeling the pronounced stretch in your long head triceps.
  4. Embrace the full range of motion that targets the elongated muscle fibers.

5. Dips

Dips, a versatile bodyweight exercise, can be a potent tool for tricep development, especially the long head. By leaning forward during the dip, you accentuate the engagement of the upper triceps fibers.

How To Do It:

  1. Position yourself between parallel bars with your arms extended.
  2. Lean forward slightly, bending your elbows to lower your body.
  3. Push back up, focusing on the upward movement of your body.
  4. Experience the controlled activation of your long head triceps during the dip.

6. Diamond Push-Ups

Diamond push-ups, a bodyweight variation, provide an excellent opportunity to emphasize the upper triceps, particularly the long head. The close hand placement accentuates the tricep engagement.

How To Do It:

  1. Position yourself in a standard push-up stance.
  2. Form a diamond shape with your hands, placing them close under your chest.
  3. Lower your body while maintaining elbows close to your sides.
  4. Push up, focusing on engaging your upper triceps.
  5. Feel the long head triceps activation throughout the motion.

7. Neutral-Grip Dumbbell Press

The neutral-grip dumbbell press is a subtle tweak to the traditional bench press, but it can yield distinct tricep engagement benefits. This exercise places a specific emphasis on the upper triceps, including the long head.

How To Do It:

  1. Lie on a bench with dumbbells, palms facing each other.
  2. Lower the dumbbells to your chest while keeping your elbows close.
  3. Press the dumbbells upward, focusing on the upper triceps contraction.
  4. Recognize the heightened activation of your long head triceps throughout.

8. Rolling DB Tricep Extension

The rolling dumbbell tricep extension introduces a continuous tension element to tricep training. This tension, maintained throughout the exercise, stimulates the long head triceps for optimal growth.

How To Do It:

  1. Lie on a bench, holding dumbbells with your palms facing each other.
  2. Lower dumbbells towards your forehead, maintaining elbow stability.
  3. Extend the dumbbells upward, rolling them while maintaining tension.
  4. Feel the consistent engagement of your long head triceps through every phase.

9. EZ Bar Incline Skull Crushers

Incline skull crushers with an EZ bar offer a fresh angle for targeting the long head triceps. The stretch and contraction inherent in this exercise provide an excellent stimulus for growth.

How To Do It:

  1. Lie on an incline bench, gripping the EZ bar with a narrow grip.
  2. Gradually lower the bar towards your forehead while maintaining steady elbows.
  3. Extend your arms upward, focusing on the tricep contraction.
  4. Appreciate the unique stretch and activation in your long head triceps.

10. Cable Tricep Extensions

Cable tricep extensions provide consistent tension throughout the range of motion, particularly in the long head triceps. This movement capitalizes on the principle of unceasing tension for optimal muscle activation.

How To Do It:

  1. Attach a rope to a high pulley, facing away from the cable machine.
  2. Extend your arms downward, engaging your long head triceps.
  3. Bring the rope back up while maintaining the tension.
  4. Acknowledge the continuous engagement and contraction in your triceps.

11. Dumbbell Tricep Kickbacks

Dumbbell tricep kickbacks are a targeted exercise that isolates the triceps, with a special focus on the long head. This movement emphasizes the stretch and contraction dynamics for optimal muscle activation.

How To Do It:

  1. Hold a dumbbell in one hand, hinge at the hips, and bend your elbow to 90 degrees.
  2. Extend your arm backward, feeling the stretch in your triceps.
  3. Bring the dumbbell back to the starting position, contracting your triceps.
  4. Recognize the specific engagement of your long head triceps during each repetition.

Sample Long Head Tricep Workout Routine

Combining these exercises into a well-structured routine can yield substantial tricep development. Here’s a sample workout to guide your training efforts:

  • Warm-up: 5-10 minutes of light cardio or dynamic stretching
  • Close-Grip Bench Press: 4 sets x 8-10 reps
  • Barbell JM Press: 3 sets x 10-12 reps
  • Dumbbell Tate Press: 3 sets x 12-15 reps
  • EZ Bar Pullover to Extension: 3 sets x 10-12 reps
  • Dips: 3 sets x 8-10 reps
  • Diamond Push-Ups: 3 sets x 12-15 reps
  • Neutral-Grip Dumbbell Press: 3 sets x 10-12 reps
  • Rolling DB Tricep Extension: 3 sets x 12-15 reps
  • EZ Bar Incline Skull Crushers: 3 sets x 10-12 reps
  • Cable Tricep Extensions: 3 sets x 12-15 reps
  • Dumbbell Tricep Kickbacks: 3 sets x 12-15 reps

Importance of Training the Long Head Triceps

A harmoniously developed long head triceps contributes not only to the aesthetics but also to the functionality of the arms. Balancing the muscle groups in the arms not only enhances the overall symmetry but also ensures optimal strength and performance during various exercises.

Frequently Asked Questions

Can I target the long head triceps effectively with bodyweight exercises alone?

Yes, absolutely. Bodyweight exercises like dips and diamond push-ups can significantly engage and develop the long head triceps. By manipulating hand placement and body positioning, you can effectively target this muscle group.

How often should I perform these long head tricep exercises in a week?

Aim for a balanced approach. Incorporate these exercises into your routine 2-3 times a week, allowing sufficient time for recovery between sessions.

Are these exercises suitable for all fitness levels?

Yes, the exercises provided cater to different fitness levels. Start with an appropriate weight or resistance and gradually increase as you gain strength and confidence. If you’re new to exercising, consider seeking guidance from a fitness professional.

Can I perform all these long head tricep exercises in a single workout session?

While it’s possible, it’s advisable to divide these exercises into multiple sessions to ensure proper form and muscle engagement. Splitting them across different days can lead to better focus and more effective training.

How long does it take to see results from these exercises?

Consistency is key. With regular training and a balanced diet, you can expect to see noticeable improvements in tricep definition and strength within a few weeks. However, individual results may vary based on factors like genetics and overall fitness level.

Should I perform these long head tricep exercises before or after my other workouts?

Ideally, incorporate these exercises after your main compound movements. This way, you can ensure that your triceps are adequately warmed up and ready for targeted isolation work.

Final Thoughts on Long Head Tricep Exercises

Incorporating these 11 best long head tricep exercises into your routine can yield remarkable results in terms of both aesthetics and strength. Remember, consistency and proper form are key to reaping the benefits of these exercises. As you embark on your journey to sculpted and powerful arms, keep in mind the significance of the long head triceps in your overall arm development. Seize the opportunity to elevate your training regimen, and witness the transformative impact on your arm aesthetics and functional strength.

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