Long Head Tricep Exercises: Building Powerful Arms
The long head of the triceps is a muscle that runs along the back of your upper arm, extending from your shoulder to your elbow. It's responsible for extending your elbow and contributes significantly to the overall appearance and strength of your arms. Targeting the long head of the triceps specifically can help you build powerful arms and improve your overall athletic performance.
Why target the long head of the triceps?
While all three heads of the triceps contribute to elbow extension, the long head is unique because it crosses the shoulder joint, making it a powerful contributor to shoulder stability and extension. This makes it essential for activities like overhead presses, pushups, and even swimming.
How to effectively target the long head of the triceps
To effectively target the long head of the triceps, you need exercises that involve overhead or shoulder-elevated positions. This allows the long head to be stretched and contracted to its fullest potential. Here are some effective long head tricep exercises:
1. Overhead Triceps Extensions
This classic exercise isolates the long head of the triceps and allows for a heavy load.
- How to do it: Stand with your feet shoulder-width apart, holding a dumbbell in one hand. Raise the dumbbell overhead with a straight arm, keeping your elbow slightly bent. Slowly lower the dumbbell behind your head until your elbow is near your ear. Extend your arm back up to the starting position. Repeat for the desired number of repetitions and then switch sides.
2. Close-Grip Bench Press
The close-grip bench press recruits all three heads of the triceps, but the long head receives the most emphasis due to the close grip.
- How to do it: Lie on a bench with your feet flat on the floor and your back flat on the bench. Grip the barbell with an overhand grip, slightly narrower than shoulder-width. Lower the barbell to your chest, keeping your elbows tucked in. Press the barbell back up to the starting position. Repeat for the desired number of repetitions.
3. Triceps Pushdowns
Triceps pushdowns are a great way to isolate the long head of the triceps while maintaining a controlled movement.
- How to do it: Stand facing a cable machine with a straight bar attachment. Grab the bar with an overhand grip, slightly wider than shoulder-width. Keeping your elbows tucked in, pull the bar down to your thighs. Pause briefly and then slowly return the bar to the starting position. Repeat for the desired number of repetitions.
4. Skull Crushers
Skull crushers are a challenging exercise that targets the long head of the triceps in a unique way.
- How to do it: Lie on a weight bench with your feet flat on the floor and your back flat on the bench. Hold a dumbbell in each hand, palms facing each other. With your arms straight, slowly lower the dumbbells down towards your forehead, keeping your elbows tucked in. Pause briefly and then press the dumbbells back up to the starting position. Repeat for the desired number of repetitions.
5. Dips
Dips are a compound exercise that targets the triceps, chest, and shoulders. The long head of the triceps is heavily engaged during dips, especially when performing them with a wide grip.
- How to do it: Grip two parallel bars with your hands shoulder-width apart. Lower your body down until your chest touches the bars. Pause briefly and then push yourself back up to the starting position. Repeat for the desired number of repetitions.
Tips for maximizing long head tricep activation:
- Mind-muscle connection: Focus on feeling the contraction in the long head of your triceps during each exercise.
- Controlled movements: Avoid using momentum to lift the weight. Focus on slow, controlled movements to ensure proper muscle activation.
- Proper form: Maintain a tight core and keep your elbows tucked in to prevent strain on your shoulder joint.
- Progressive overload: Gradually increase the weight you lift or the number of repetitions you perform to challenge your muscles and stimulate growth.
- Variations: Experiment with different variations of these exercises to keep your muscles challenged and prevent plateaus.
Safety considerations:
- Warm up: Always warm up before performing any exercises. A light cardio session followed by some dynamic stretches is a great way to prepare your muscles for the workout.
- Listen to your body: If you experience any pain, stop the exercise and consult a healthcare professional.
Conclusion:
Targeting the long head of the triceps is essential for building powerful arms and improving overall strength and stability. Incorporate these long head tricep exercises into your routine, focus on proper form, and gradually increase the challenge to maximize your results. Remember to always prioritize safety and listen to your body to prevent injuries.