‘Exercises for the long head of the tricep’ are specific exercises that target the long head muscle of the triceps. The long head of the triceps is responsible for the bulk of the muscle mass in the upper arm, and targeting this muscle can help to increase overall arm size and definition.
Exercises for the long head of the triceps can include movements that involve overhead extensions, such as dumbbell overhead triceps extensions or cable overhead triceps extensions. Read along to learn more:
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Understand Triceps
The triceps muscle is one of the major muscle groups in the upper arm and is responsible for extending the elbow joint. It consists of three heads: the long head, lateral head, and medial head. Each head of the triceps plays a unique role in the overall function and appearance of the muscle group.
While all three heads of the triceps are important, the long head is especially crucial for achieving optimal arm size and definition. This is because the long head comprises the majority of the triceps muscle mass and gives the upper arm a fuller, more muscular appearance. Targeting the long head with specific exercises can help to enhance the overall size and definition of the triceps, resulting in a more aesthetically pleasing and toned appearance of the arms.
Strengthening the long head of the triceps can also have functional benefits, such as improving overall arm strength and reducing the risk of injury. This can be especially beneficial for athletes or individuals who engage in activities that require upper body strength and stability.
Anatomy of the Long Head of the Triceps
The triceps muscle is made up of three heads: the long head, the lateral head, and the medial head. The long head of the triceps is the largest of the three heads and is located on the back of the upper arm. It originates from the scapula and inserts on the olecranon process of the ulna bone in the forearm.
The long head of the triceps is responsible for extending the elbow joint, as well as providing overall size and definition to the triceps muscle. When the long head is well developed, it creates the characteristic “horseshoe” shape of the triceps muscle, giving the upper arm a fuller, more muscular appearance.
Strengthening and targeting the long head of the triceps can have a variety of benefits, both functionally and aesthetically. Some of the benefits of targeting the long head include:
Improved Overall Arm Strength
The triceps muscle is a major contributor to overall arm strength, particularly when it comes to pushing movements. By targeting the long head of the triceps with specific exercises, individuals can improve their overall arm strength and increase their ability to perform tasks such as pushing heavy objects or performing pressing movements in the gym.
Reduced Risk of Injury
Strong triceps muscles, including the long head, can help to improve stability in the shoulder joint and reduce the risk of injury. This is particularly important for athletes or individuals who engage in activities that require upper body strength and stability, such as weightlifting, gymnastics, or team sports.
Improved Aesthetics
Targeting the long head of the triceps can also have aesthetic benefits, such as improving the overall size and definition of the upper arm. When the long head is well developed, it creates a more sculpted and toned appearance of the arms, which can enhance overall body composition and boost confidence.
Exercises for Triceps Long Head
Here are seven exercises that can help to strengthen and tone the long head of the triceps:
Close Grip Bench Press
The close grip bench press is a compound exercise that targets the triceps, chest, and shoulders. By using a narrow grip on the barbell, the long head of the triceps is emphasized.
To perform this exercise, lie on a flat bench with a narrow grip on the barbell. Lower the barbell to the chest and then push it back up, focusing on the contraction of the triceps muscles. Aim for three sets of ten reps with a weight that is challenging but not too heavy.
Skull Crushers
The skull crusher exercise is a classic triceps exercise that targets the long head of the triceps. It can be performed with dumbbells or a barbell and can be done on a bench or on the floor.
To perform this exercise, lie on a bench with a weight held over the forehead. Slowly lower the weight towards the forehead while keeping the elbows in tight to the body. Lift the weight back to the starting position, focusing on the contraction of the triceps muscles. Aim for three sets of twelve reps with a weight that is challenging but not too heavy.
Overhead Triceps Extension
The overhead triceps extension exercise is a great way to target the long head of the triceps with a dumbbell or a barbell. This exercise can be performed while standing or sitting on a bench.
To perform this exercise, hold a dumbbell or barbell overhead with both hands. Slowly lower the weight behind the head, keeping the elbows in tight to the body. Lift the weight back to the starting position, focusing on the contraction of the triceps muscles. Aim for three sets of twelve reps with a weight that is challenging but not too heavy.
Cable Pushdowns
Cable pushdowns are a great way to isolate the triceps muscles and target the long head of the triceps. This exercise can be performed using a rope attachment on a cable machine.
To perform this exercise, attach a rope to a cable machine and push it down towards the thighs, engaging the triceps muscles. Keep the elbows in tight to the body and focus on the contraction of the triceps muscles. Aim for three sets of fifteen reps with a weight that is challenging but not too heavy.
Dips
Dips are a classic bodyweight exercise that target the triceps muscles, with an emphasis on the long head. This exercise can be performed using parallel bars or a bench.
To perform this exercise, grip the parallel bars or bench and lower the body towards the ground, working the triceps muscles. Keep the elbows in tight to the body and focus on the contraction of the triceps muscles. Aim for three sets of ten reps.
French Press
The French press is a variation of the skull crusher exercise that emphasizes the long head of the triceps. This exercise can be performed on a bench with a dumbbell or barbell.
To perform this exercise, lie on a bench with a weight held above the chest. Slowly lower the weight towards the forehead, keeping the elbows in tight to the body. Lift the weight back to the starting position, focusing on the contraction of the triceps muscles. Aim for three sets of twelve reps with a weight that is challenging but not too heavy.
Reverse Grip Pushdowns
The reverse grip pushdown exercise is a variation of the cable pushdown that targets the long head of the triceps. This exercise can be performed using a cable machine with an underhand grip.
To perform this exercise, attach a bar or rope to a cable machine with an underhand grip. Push the weight down towards the thighs, engaging the triceps muscles. Keep the elbows in tight to the body and focus on the contraction of the triceps muscles. Aim for three sets of fifteen reps with a weight that is challenging but not too heavy.
Proper Form and Technique
Proper form and technique are crucial when it comes to performing exercises for the long head of the triceps. By using correct form, you can effectively target the muscles and reduce the risk of injury. Here are some tips for performing each exercise with proper form:
- Close Grip Bench Press: Lie on a bench and grasp the bar with a close grip, with your hands shoulder-width apart. Lower the bar to your chest and then press it back up, extending your arms fully. Keep your elbows tucked in close to your body throughout the movement.
- Skull Crushers: Lie on a bench and hold a barbell with your hands shoulder-width apart. Extend your arms straight up above your chest. Bend your elbows and lower the bar towards your forehead, keeping your upper arms stationary. Then, extend your arms back up to the starting position.
- Overhead Triceps Extension: Stand with your feet shoulder-width apart and hold a dumbbell with both hands. Raise the dumbbell overhead and then lower it behind your head, keeping your upper arms stationary. Then, raise the dumbbell back up to the starting position.
- Cable Pushdowns: Stand facing a cable machine and grasp the bar with an overhand grip. Keep your elbows close to your sides and press the bar down until your arms are fully extended. Slowly return the bar to the starting position.
- Dips: Grasp parallel bars and lift yourself up until your arms are straight. Lower yourself down by bending your elbows, keeping your body upright. Then, push yourself back up to the starting position.
- French Press: Lie on a bench and hold a dumbbell with both hands. Extend your arms straight up above your chest. Bend your elbows and lower the dumbbell towards your forehead, keeping your upper arms stationary. Then, extend your arms back up to the starting position.
- Reverse Grip Pushdowns: Stand facing a cable machine and grasp the bar with an underhand grip. Keep your elbows close to your sides and press the bar down until your arms are fully extended. Slowly return the bar to the starting position.
It is also important to gradually progress and choose the proper weight for each exercise. Using too heavy of a weight can lead to poor form and increase the risk of injury. Start with a weight that is challenging but still allows you to maintain proper form. As you become stronger, gradually increase the weight and challenge yourself.
By focusing on proper form and gradually increasing the weight, you can effectively target the long head of the triceps and achieve your desired arm size and definition. Remember to always listen to your body and take adequate rest and recovery time to allow your muscles to repair and grow after each workout.
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Sample Workout Plan
Incorporating exercises for the long head of the triceps into your workout routine can help you achieve defined and toned arms. Here is a sample workout plan that targets the long head of the triceps:
- Close Grip Bench Press – 3 sets of 8-12 reps
- Skull Crushers – 3 sets of 8-12 reps
- Overhead Triceps Extension – 3 sets of 8-12 reps
- Cable Pushdowns – 3 sets of 12-15 reps
- Dips – 3 sets of 12-15 reps
Perform this workout plan once or twice a week, allowing at least 48 hours of rest in between each session. Be sure to warm up before each workout with some light cardio and stretching.
Start with the close grip bench press, focusing on keeping your elbows in close to your body throughout the movement. Use a weight that is challenging but still allows you to maintain proper form. Rest for 60-90 seconds in between sets.
Next, move on to skull crushers, keeping your upper arms stationary throughout the movement. Again, choose a weight that is challenging but still allows you to maintain proper form.
For the overhead triceps extension, use a dumbbell that you can comfortably lift overhead. Keep your upper arms stationary and lower the dumbbell behind your head, then raise it back up to the starting position.
Cable pushdowns are a great exercise to isolate the triceps muscles. Use an overhand grip and keep your elbows close to your sides throughout the movement.
Finally, dips are a bodyweight exercise that can help to target the long head of the triceps. If you find dips too challenging, use a dip machine or bench to modify the movement.
Remember to gradually increase the weight and challenge yourself as you become stronger. Also, be sure to cool down and stretch after your workout to help prevent soreness and injury.
In addition to this sample workout plan, it is important to incorporate exercises that target the lateral and medial heads of the triceps for balanced arm development. This can include exercises such as push-ups, bench press, and overhead presses. Incorporating a variety of exercises and rep ranges can help to prevent plateaus and keep your workouts challenging and effective.
Conclusion
Targeting the long head of the triceps is crucial for achieving overall arm strength and definition. By incorporating exercises such as close grip bench press, skull crushers, overhead triceps extensions, cable pushdowns, and dips into your workout routine, you can effectively target and strengthen the long head of the triceps.
It is important to use proper form and gradually increase the weight and intensity of your exercises to prevent injury and achieve optimal results. Additionally, incorporating a variety of exercises that target all three heads of the triceps can help to ensure balanced arm development.
With consistent effort and dedication, incorporating exercises for the long head of the triceps into your workout routine can help you achieve defined and toned arms. So, don’t hesitate to add these exercises to your workout plan and see the positive changes in your arm strength and definition.