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When you think of strong, sculpted, aesthetically pleasing arms that turn heads in the gym, what comes to mind first? Probably, biceps. Partly, that is true, but if you want defined strong arms, training only your biceps won’t cut it. You also need to focus on your triceps; they make up at least two-thirds of your upper arms!
Since the triceps are made of three parts, it is important to know how to train them separately to get maximum gains. In this article, we’ll focus on the long head of the triceps – the largest of the three. In a gym or at home, with props or without, it’s time to give your arms a little love and grow those triceps!
Triceps Anatomy Workout Basis: What Should You Train?
The triceps brachii is a large muscle on the back of the upper arm. It consists of three muscle heads: the medial, lateral, and long heads.
Long Head
This is the largest part of the triceps that runs down the back of your arm. It assists in shoulder extension, where the arm moves backward from a forward position. Moreover, it extends the elbow, contributing to movements like pushing and straightening the arm.
Lateral Head
This muscle is the strongest head of the three. When you see a horseshoe shape on the upper part of the back of your arm – it’s because of the lateral head.
Medial Head
This muscle is found in the middle of the triceps. It is active during elbow extension at the joint and is involved in straightening the arm.
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How to Work Long Head of Tricep Properly?
Whether you’re a newbie or a pro, it is important to approach a long head tricep workout with proper preparation and knowledge. In the content ahead, we have some tips that will help you jump on this journey prepared and ready to rock those triceps without a chance of injuring yourself or overtraining.
Here’s how to hit long head tricep like a pro:
Prioritize Proper Form
Maintaining proper form helps avoid injury and engage your muscles to the maximum. Keep your elbows stable and avoid excessive swinging or momentum, ensuring the tension remains on the triceps throughout the movement.
Incorporate Overhead Movements
Exercises that involve overhead positioning, such as overhead dumbbell extensions or skull crushers, are excellent for targeting the long head of the triceps. These movements stretch the muscle and emphasize its activation during the extension phase.
Use Full Range of Motion
This means extending the arms fully at the elbow joint during each repetition to maximize muscle activation and growth.
Mind-Muscle Connection
Concentrate on establishing a strong mind-muscle connection during your triceps exercises. Visualize the long head of the triceps, engaging and contracting with each repetition, ensuring that you’re effectively targeting the intended muscle group.
Recovery is a Must
Give your muscles time to recover and grow stronger between workouts. Proper nutrition and sleep are essential for optimal muscle repair and growth in the long head of the triceps. Aim for at least 48 hours of rest between triceps-focused workouts.
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Long Head Tricep Bodyweight Exercises For Beginners
At the start of your fitness journey, there is no need to go strong or go home; it’s a perfect time to start gently, listening to your body and giving it the movements it needs and can handle, gradually increasing the intensity. These are the best long-head tricep exercises for newbies who want to sculpt their triceps without too much challenge.
Bench Dips
Difficulty: 2/10
Do dips work the long head of the tricep? Of course, they do!
- Sit on the edge of a bench with your hands beside your hips, gripping the edge.
- Walk your feet forward, bend your knees, and plant your feet.
- Lower your body by bending your elbows. Your upper arms should be parallel to the ground.
- Push through your palms, straighten your arms, and return to the starting position.
- Aim for 2-3 sets of 10-12 repetitions.
Tricep Push-ups (Close Grip)
Difficulty: 3/10
- Begin in a high plank position with your hands directly under your shoulders and close together.
- Bend your elbows and lower your chest towards the ground.
- Push through your palms to extend your arms and return to the starting position.
- Modify by dropping to your knees if needed.
- Aim for 2-3 sets of 8-10 repetitions.
Tricep Dips on Chair
Difficulty: 3/10
- Sit on a chair with your hands gripping the front edge and your fingers facing forward.
- Slide your hips off the edge of the chair and extend your legs out in front of you.
- Lower your body by bending your elbows until your upper arms parallel the ground.
- Push through your palms to straighten your arms and return to the starting position.
- Aim for 2-3 sets of 8-10 repetitions.
Diamond Push-Ups
Difficulty: 4/10
- Start in a high plank position with your hands close under your chest, forming a diamond shape with your thumbs and index fingers.
- Lower your chest towards the ground by bending your elbows while keeping them close to your sides.
- Push through your palms to extend your arms and return to the starting position.
- Modify by dropping to your knees if needed.
- Aim for 2-3 sets of 6-8 repetitions.
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The Best Tricep Long Head Exercises
Tricep Isolation Exercises
Weighted Dips
Difficulty: 6/10
Weighted dips are a compound exercise primarily targeting the triceps.
- Grab onto parallel bars with an overhand grip and lift yourself up to fully extend your arms.
- Lower your body by bending your elbows until your upper arms parallel the ground.
- Push through your palms to extend your arms and return to the starting position.
- Add resistance using a dip belt or holding a dumbbell between your feet.
- Aim for 3-4 sets of 8-12 repetitions.
Incline Dumbbell Tricep Kickbacks
Difficulty: 3/10
Triceps kickbacks target the long head of the triceps and are performed on an incline bench to isolate the muscle effectively.
- Sit on an incline bench with a dumbbell in each hand, palms facing each other.
- Lean forward and extend your arms straight behind you, squeezing your triceps at the movement’s top.
- Slowly lower the dumbbells back to the starting position and repeat for the desired number of repetitions.
- Aim for 3-4 sets of 10-12 repetitions.
Tricep Plate Workout
Difficulty: 5/10
A triceps plate workout involves various exercises using weight plates to target the triceps from different angles.
- Hold a weight plate with both hands and perform exercises like the overhead triceps extensions, skull crushers, or triceps presses.
- Ensure proper form and control throughout each movement to maximize effectiveness and prevent injury.
- Adjust the weight of the plate based on your strength and fitness level.
- Aim for 3-4 sets of 8-12 repetitions for each exercise.
Best Rep Range for Triceps
Difficulty: 2/10
Determining the optimal rep range for triceps exercises can help maximize muscle growth and strength gains.
- For muscle hypertrophy (growth), aim for a rep range of 8-12 repetitions per set.
- Aim for lower rep ranges of 4-6 repetitions with heavier weights to focus on strength development.
- Incorporate a variety of rep ranges into your triceps workouts to promote overall muscle development and prevent plateaus.
- Listen to your body and adjust the weight and rep range based on your goals and progress.
Cable Tricep Exercises
Over Head Cable Pulls
Difficulty: 6/10
Long-head tricep cable exercises are excellent for targeting the triceps, particularly the long head.
- Attach a rope handle to the high pulley of a cable machine.
- Stand facing away from the machine with your feet shoulder-width apart.
- Grasp the rope with an overhand grip and position your hands behind your head.
- Keep your elbows close to your head, and extend your arms fully to push the rope downward until your arms are straight.
- Slowly return to the starting position and repeat for the desired number of repetitions.
- Aim for 3-4 sets of 10-12 repetitions.
Close Grip Barbell Bench Press
Difficulty: 7/10
The close-grip barbell bench press targets the triceps, chest, and shoulders.
- Lie flat on a bench and grip the barbell with your hands shoulder-width apart or slightly narrower.
- Lower the barbell to your chest while keeping your elbows close to your body.
- Push the barbell back up to the starting position by extending your arms.
- Focus on squeezing your triceps at the top of the movement.
- Aim for 3-4 sets of 8-10 repetitions.
Drag Pushdown
Difficulty: 5/10
The drag pushdown is an effective tricep exercise using a cable machine.
- Stand facing the cable machine with a straight bar attachment at chest height.
- Grip the bar with your hands shoulder-width apart and palms facing down.
- Keep your elbows tucked close to your sides and your upper arms stationary.
- Push the bar downward until your arms are fully extended, focusing on squeezing your triceps.
- Slowly return to the starting position without letting the weight stack touch.
- Aim for 3-4 sets of 10-12 repetitions.
Tricep Calisthenics
Bent Over Banded Tricep Extension
Difficulty: 4/10
This exercise targets the long head of the triceps using resistance bands.
- Start by standing in the middle of a resistance band with feet shoulder-width apart.
- Hold one end of the band in each hand, then hinge forward at the hips, keeping your back straight and elbows close to your body.
- Extend your arms backward until fully straight, then return to the starting position.
- Focus on squeezing your triceps at the top of the movement.
Tricep Trunk Lift
Difficulty: 5/10
This bodyweight exercise engages the entire triceps muscle, particularly the long head.
- Begin by lying face down on the floor with your arms extended overhead, hands placed palms-down on the ground and shoulder-width apart.
- Lift your upper body and arms off the ground by engaging your triceps while keeping your lower body and hips on the floor.
- Hold a moment at the top, then lower back down with control.
- Ensure that your elbows stay close to your body throughout the movement.
Diamond Push-Ups
Difficulty: 6/10
Diamond push-ups are a challenging bodyweight exercise that primarily targets the triceps while also engaging the chest and shoulders.
- Start in a traditional push-up position, but place your hands close together, directly under your chest, forming a diamond shape with your thumbs and index fingers.
- Lower your chest towards the ground while keeping your elbows close.
- Push back up to the starting position, focusing on contracting your triceps at the top of the movement.
- Keep your core engaged and maintain a straight line from head to heels throughout the exercise.
Overhead Dumbbell Extensions
There are different types of overhead dumbbell extension exercises. Let’s explore them.
Classic Overhead Dumbbell Extension
Difficulty: 4/10
This exercise primarily targets the long head of the triceps.
- Start by sitting on a bench with back support, holding a dumbbell with both hands overhead.
- Lower the dumbbell behind your head by bending your elbows while keeping them close to your ears.
- Extend your arms to press the dumbbell back up to the starting position, focusing on engaging your triceps.
Incline Overhead Dumbbell Extensions
Difficulty: 5/10
Like the overhead dumbbell extensions, this variation is performed on an incline bench.
- Adjust the bench to a comfortable angle, typically around 45 degrees.
- Sit on the bench with your back against the incline and hold a dumbbell with both hands overhead.
- Lower the dumbbell behind your head while keeping your elbows close to your ears.
- Extend your arms to press the dumbbell back up to the starting position, emphasizing the contraction in your triceps.
Pullover Tricep Extension
Difficulty: 6/10
This compound exercise targets not only the triceps but also engages the chest and back muscles.
- Lie on a flat bench with a dumbbell in both hands extended overhead.
- Lower the dumbbell behind your head in a controlled manner while maintaining a slight bend in your elbows.
- Once you feel a stretch in your chest and shoulders, use your triceps to bring the dumbbell back up to the starting position.
- Focus on keeping your core engaged and your lower back pressed into the bench throughout the movement.
Bent Over Tricep Extension
The Bent Over Tricep Extension is a fantastic exercise for targeting the triceps while engaging the core and upper back muscles. Here is how to perform it:
Setup
Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Hinge forward at your hips until your torso is nearly parallel to the floor. Keep your back straight and your core engaged.
Execution
With a slight bend in your elbows, extend your arms backward, keeping them close to your body. Focus on squeezing your triceps as you extend your arms fully behind you.
Return
Slowly lower the dumbbells back to the starting position, maintaining control throughout the movement.
Tips for Added Challenge:
- Increase the weight of the dumbbells gradually to challenge your triceps further.
- Perform the exercise on an incline bench to change the angle and increase difficulty.
- Try using resistance bands instead of dumbbells for added resistance and instability, engaging more stabilizing muscles.
Rolling Dumbbell Triceps Extension
The Rolling Dumbbell Triceps Extension is a dynamic exercise that effectively targets the triceps while engaging the stabilizing muscles of the shoulders and core. Here is how to perform it:
Setup
Start by lying flat on a bench with a dumbbell in each hand, palms facing each other. Extend your arms straight towards the ceiling, with your elbows slightly bent.
Execution
Lower the dumbbells towards your forehead by bending your elbows while keeping them in line with your shoulders. As you lower the weights, allow your elbows to roll slightly backward, feeling a stretch in your triceps.
Return
Extend your arms back up to the starting position, focusing on squeezing your triceps at the top of the movement. Keep your wrists neutral throughout the exercise to avoid strain.
Tips for Added Challenge:
- Use heavier dumbbells to increase resistance and challenge your triceps.
- Perform the exercise on an incline bench to change the angle and target different triceps areas.
- Focus on controlling the movement and maintaining proper form throughout each repetition for maximum effectiveness.
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Wrapping Up
Building strong and defined triceps is not just about aesthetics; it is also about functional strength and arm health. Incorporate a variety of tricep exercises, including long-head tricep exercises dumbbell, into your workout routine to target all three heads and achieve maximum results.
Remember, progress is not linear. It takes time and consistency, so be patient and celebrate every small victory. Whether you’re a newbie making the first steps in your fitness journey or an experienced gym-goer looking to switch up your routine, there’s a tricep exercise for you.
Keep pushing, stay focused on your goals, and don’t underestimate the power of dedication and hard work. Keep striving for progress, and you will soon reap the rewards of your efforts.
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Chris is a certified exercise physiologist with over 13 years of experience in fitness and wellness. With a Master of Science in Exercise and Wellness, Chris has been a educating the public as a writer, editor, and trainer. He is passionate about creating evidence-based content in an engaging way to make learning fun.
