Best Exercises to Target the Tricep Long Head

Achieve Stronger, More Defined Arms with Focused Tricep Training

Key Takeaways

Overhead Movements are Essential: Exercises that position the arms overhead effectively stretch and engage the tricep long head.
Full Range of Motion Enhances Muscle Activation: Ensuring each exercise is performed with a complete range of motion maximizes tricep engagement and growth.
Progressive Overload Drives Muscle Growth: Gradually increasing weights or repetitions is crucial for continuous tricep development.

Understanding the Tricep Long Head

The triceps brachii is a three-headed muscle located at the back of the upper arm. The long head of the triceps originates from the scapula, making it unique as it crosses the shoulder joint. This anatomical positioning means that the long head is particularly involved in movements that involve shoulder extension or overhead motions, such as raising the arms above the head. Targeting the long head is essential not only for overall arm size but also for achieving a balanced and aesthetically pleasing musculature.

Best Exercises to Target the Tricep Long Head

1. Overhead Triceps Extensions

Overhead triceps extensions are among the most effective exercises for targeting the tricep long head. By positioning the arms overhead, these extensions place the long head under maximum stretch, enhancing muscle activation and growth.

Variations:

Dumbbell Overhead Extension: Performed seated or standing with a single dumbbell held with both hands.
Cable Overhead Extension: Utilizes a rope or straight bar attached to a high pulley for constant tension.
Barbell Overhead Extension: Employs a barbell for added resistance and stability.

How to Perform:

Stand or sit with your back straight, holding a dumbbell, cable attachment, or barbell overhead with both hands.
Keep your elbows close to your ears to minimize shoulder involvement.
Slowly lower the weight behind your head by bending your elbows, ensuring that only your forearms move.
Extend your arms back to the starting position, fully contracting the triceps.

Key Tips:

Maintain a stable torso to prevent swinging and ensure the triceps are doing the work.
Focus on controlled movements, especially during the lowering phase, to maximize muscle engagement.
Keep the elbows stationary and avoid flaring them out to maintain tricep focus.

2. Skull Crushers (Lying Tricep Extensions)

Skull crushers are a classic tricep exercise that emphasizes the long head, especially when performed with a full range of motion and careful attention to form.

Variations:

EZ Bar Skull Crushers: Allows for a neutral grip, reducing strain on the wrists.
Barbell Skull Crushers: Provides a wider grip for enhanced tricep engagement.
Dumbbell Skull Crushers: Enables unilateral training for balanced muscle development.

How to Perform:

Lie on a flat or adjustable bench while holding a barbell, EZ bar, or dumbbells with a close grip.
Extend your arms straight above your chest, ensuring that the weight is directly over your shoulders.
Slowly lower the weight toward your forehead by bending at the elbows, keeping your upper arms stationary.
Extend your arms back to the starting position, fully contracting the triceps.

Key Tips:

Keep the movement controlled to prevent the weight from swinging or hitting your forehead.
Ensure that only the forearms are moving, maintaining a stable upper arm position.
Focus on squeezing the triceps at the top of the movement for maximum muscle activation.

3. Close-Grip Bench Press

The close-grip bench press is a compound exercise that targets all three tricep heads, with additional emphasis on the long head when performed with hands closer than shoulder-width apart.

How to Perform:

Lie on a flat bench with a barbell, gripping it with hands closer than shoulder-width apart, typically about 6-12 inches apart.
Lift the bar off the rack and hold it above your chest with arms fully extended.
Lower the barbell to your chest, keeping your elbows tucked close to your body to emphasize tricep engagement.
Press the barbell back up to the starting position, fully extending your arms.

Key Tips:

Keep the elbows tucked throughout the movement to maintain tricep focus.
Avoid flaring the elbows out, which shifts emphasis away from the triceps and onto the shoulders.
Maintain a controlled tempo to maximize muscle activation and reduce injury risk.

4. JM Press

The JM Press combines elements of both the skull crusher and close-grip bench press, making it highly effective for targeting the long head of the triceps while also engaging the chest and shoulders.

How to Perform:

Lie on a flat or incline bench with a barbell or EZ bar, using a close grip similar to the close-grip bench press.
Lower the bar toward your upper chest with elbows tucked in, resembling the motion of a close-grip bench press but with greater emphasis on the triceps.
Pause briefly at the bottom of the movement, then press the barbell back up to the starting position, focusing on tricep contraction.

Key Tips:

Maintain a tight grip and controlled movement to ensure the triceps are fully engaged.
Focus on the mind-muscle connection to enhance tricep activation throughout the exercise.
Use appropriate weights to maintain form and avoid overextension of the elbows.

5. Weighted Dips

Dips are a compound exercise that engages multiple muscle groups, including a significant emphasis on the tricep long head, especially when leaning forward slightly.

How to Perform:

Using parallel bars, position yourself with arms fully extended and shoulders stabilized.
Lower your body by bending your elbows until your upper arms are parallel to the floor.
Push back up to the starting position by fully extending your arms, squeezing the triceps at the top.

Key Tips:

Leaning forward slightly increases the activation of the tricep long head.
Keep elbows close to your body to maintain tricep focus and reduce shoulder strain.
Gradually add weight using a dip belt to implement progressive overload effectively.

6. Cable Overhead Triceps Extensions

Using a cable machine for overhead tricep extensions provides constant tension throughout the movement, making it ideal for targeting the tricep long head.

How to Perform:

Attach a rope or straight bar to a high pulley on a cable machine.
Stand facing away from the machine, holding the attachment overhead with both hands.
Extend your arms fully by pushing the weight forward and downward.
Slowly return to the starting position, maintaining tension in the triceps.

Key Tips:

Maintain an upright posture to prevent swinging and ensure tricep engagement.
Focus on the contraction of the triceps at the apex of the movement.
Keep the elbows stationary to maximize long head activation.

7. Dumbbell Kickbacks

Dumbbell kickbacks primarily target the lateral head but also engage the long head when performed with proper form and a full range of motion.

How to Perform:

Hold a dumbbell in each hand with a slight bend at the waist, keeping your back straight.
Keep your upper arms close to your torso and parallel to the ground.
Extend your elbows, pushing the dumbbells backward until your arms are fully straightened.
Slowly return to the starting position, maintaining tension in the triceps.

Key Tips:

Use lighter weights to maintain proper form and ensure tricep engagement.
Focus on squeezing the triceps at the end of the extension for maximum activation.
Perform the movement slowly to increase time under tension and enhance muscle growth.

8. Diamond Push-Ups

Diamond push-ups are a highly effective bodyweight exercise that emphasizes the tricep long head due to the close hand placement.

How to Perform:

Start in a standard push-up position but place your hands close together under your chest, forming a diamond shape with your thumbs and index fingers.
Keep your body in a straight line from head to heels, engaging your core.
Lower your body until your chest almost touches your hands, keeping your elbows close to your body.
Push back up to the starting position by fully extending your arms, squeezing the triceps at the top.

Key Tips:

Maintain a straight back and avoid sagging hips to prevent undue stress on the lower back.
Perform the movement slowly and with control to maximize muscle engagement.
Ensure that the elbows remain tucked close to the body throughout the exercise.

Advanced Exercises to Enhance Tricep Long Head Development

9. Incline Dumbbell Tricep Kickbacks

This variation of the tricep kickback involves lying on an incline bench, which places the arms slightly behind the torso, elongating the long head and increasing its activation during the movement.

How to Perform:

Set an incline bench to a low angle and lie face-down, holding dumbbells in each hand.
Keep your arms close to your torso and extend your elbows back, straightening your arms fully.
Slowly return to the starting position, maintaining tension in the triceps.

Key Tips:

Ensure that your upper arms remain stationary throughout the movement for maximum tricep engagement.
Focus on a slow and controlled extension to prevent momentum from aiding the exercise.
Use a weight that allows for full range of motion without compromising form.

10. Cross-Body Cable Triceps Extensions

Cross-body cable triceps extensions enable optimal stretching of the long head by moving the arms across the body, providing constant tension and allowing for unilateral training.

How to Perform:

Attach a single handle to a high pulley on a cable machine.
Stand with your back to the machine and hold the handle in one hand.
Extend your arm diagonally across your body, fully contracting the triceps.
Return to the starting position with a controlled movement, maintaining tension in the triceps.

Key Tips:

Keep your torso upright to prevent using momentum and ensure tricep focus.
Focus on squeezing the tricep at the apex of the movement for maximum activation.
Perform the exercise slowly to enhance muscle engagement and reduce the risk of injury.

Training Tips for Maximizing Tricep Long Head Activation

1. Full Range of Motion

Performing each exercise through a complete range of motion ensures that the tricep long head is fully stretched and contracted, maximizing muscle activation and growth. Avoid partial reps, as they limit the effectiveness of the exercise.

2. Overhead Positioning

Exercises that involve raising the arms above the head were shown to effectively target the long head, as this positioning naturally stretches the muscle. Incorporate multiple overhead movements into your routine for balanced development.

3. Progressive Overload

Gradually increasing the weight or resistance over time is essential to continue challenging the tricep long head and promoting muscle growth. This can be achieved by adding more weight, increasing repetitions, or enhancing exercise intensity.

4. Mind-Muscle Connection

Focusing on contracting the triceps during each repetition ensures that the targeted muscle is being effectively engaged, enhancing the effectiveness of each exercise. Visualize the triceps working to improve muscle activation.

5. Controlled Movements

Performing exercises with controlled tempos, especially during the lowering phase, prevents the use of momentum and ensures that the triceps are doing the majority of the work. Emphasize slow, deliberate movements to increase time under tension.

6. Elbow Positioning

Keeping the elbows tucked during exercises like push-ups and bench presses ensures greater activation of the tricep long head. Proper elbow positioning shifts the focus from the shoulders to the triceps, enhancing muscle engagement.

7. Consistent Training Schedule

Regularly incorporating tricep-focused workouts into your training schedule promotes continuous muscle development. Aim to train the triceps at least once or twice a week, allowing adequate rest between sessions.

8. Adequate Nutrition and Recovery

Supporting your training with proper nutrition, including sufficient protein intake, and ensuring adequate rest and recovery are crucial for muscle growth and development. Incorporate a balanced diet and prioritize sleep to optimize training results.

Sample Tricep Long Head Workout

Exercise	Sets	Repetitions	Rest
Overhead Dumbbell Triceps Extensions	4	10-12	60 seconds
Skull Crushers (EZ Bar)	4	8-10	60 seconds
Cable Overhead Triceps Extensions	3	12-15	60 seconds
Close-Grip Bench Press	4	8-10	90 seconds
Diamond Push-Ups	3	Max	60 seconds
Incline Dumbbell Tricep Kickbacks	3	12-15	60 seconds

This workout routine is designed to comprehensively target the tricep long head, promoting both strength and muscle growth. Adjust the weights and repetitions according to your fitness level and goals. Ensure proper form and focus on the mind-muscle connection to maximize the effectiveness of each exercise.

Additional Strategies for Tricep Development

1. Incorporate Supersets

Supersets involve performing two exercises back-to-back with minimal rest. This technique can increase workout intensity and promote greater muscle fatigue, enhancing tricep growth. For example, pair overhead triceps extensions with close-grip bench presses to maximize tricep engagement.

2. Utilize Drop Sets

Drop sets involve performing an exercise to failure, then reducing the weight and continuing for additional repetitions. This method helps to fully fatigue the tricep muscles, promoting hypertrophy and endurance. Incorporate drop sets into your tricep workouts to push beyond standard rep ranges.

3. Focus on Tempo

Manipulating the tempo of your repetitions can significantly impact muscle growth. Slowing down the eccentric (lowering) phase increases time under tension, leading to greater muscle breakdown and subsequent growth. Aim for a controlled 3-second descent and a powerful 1-second ascent.

4. Prioritize Consistency

Consistent training is key to muscle development. Ensure that you regularly include tricep-focused exercises in your workout regimen, maintaining a balanced approach to avoid overtraining and promote continuous progress.

5. Monitor and Adjust Training Variables

Regularly assess your training program and make necessary adjustments to prevent plateaus. This includes varying exercises, adjusting set and rep schemes, and integrating new training techniques to keep the muscles challenged and promoting ongoing growth.

Benefits of Targeting the Tricep Long Head

Focusing on the tricep long head offers numerous benefits, both aesthetically and functionally:

Enhanced Arm Size and Definition: Developing the long head contributes significantly to overall arm mass, creating a more muscular and defined appearance.
Improved Upper Body Strength: Strong triceps are essential for various pressing movements, enhancing overall upper body performance.
Balanced Musculature: Targeting all three heads of the triceps ensures balanced growth, preventing muscular imbalances and reducing the risk of injury.
Functional Performance: Strong triceps aid in daily activities and other athletic movements that involve arm extension and pushing motions.
Joint Support: Well-developed triceps contribute to better elbow joint stability and health, supporting overall arm function.

Common Mistakes to Avoid

1. Using Excessive Weight

Attempting to lift too heavy a weight can lead to poor form, reducing the effectiveness of the exercise and increasing the risk of injury. Prioritize proper form over heavy weights to ensure maximum tricep engagement.

2. Neglecting the Eccentric Phase

Focusing solely on the concentric (lifting) phase while ignoring the eccentric (lowering) phase limits muscle growth potential. Ensure that both phases are performed with equal attention and control.

3. Ignoring Progressive Overload

Failing to gradually increase the weight, reps, or intensity of your workouts can lead to plateaus and hinder muscle growth. Consistently challenge your triceps by implementing progressive overload strategies.

4. Poor Elbow Positioning

Allowing the elbows to flare out during exercises can shift focus away from the triceps and place undue stress on the shoulders. Keep elbows tucked to maintain tricep emphasis.

5. Lack of Variation

Repeatedly performing the same exercises can lead to diminished returns as the muscles adapt. Incorporate a variety of tricep exercises to continuously challenge and stimulate the long head.

Conclusion

Targeting the tricep long head requires a focused approach that emphasizes overhead and extended movements, full range of motion, and controlled, progressive training. By incorporating a variety of exercises such as overhead extensions, skull crushers, and close-grip presses, and following key training principles, you can effectively develop stronger and more defined triceps. Consistency, proper form, and a strategic training regimen are essential for maximizing the growth and strength of the tricep long head.