Stretch and Strengthen: Tricep Long Head Exercises for a Balanced Workout

Discover the best tricep long head exercises to maximize your workout and enhance your upper body strength. This comprehensive guide provides step-by-step instructions for eight effective exercises, from overhead dumbbell extensions to tricep dips. Start your journey to stronger triceps today!”

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Introduction: The Power of the Tricep Long Head Exercises

Hey there, fitness enthusiasts! Ever wondered why your triceps aren’t popping despite all those arm workouts? Well, it might be because you’re not focusing enough on a little something called the “long head” of your triceps. Yeah, that’s right! Your triceps aren’t just a single muscle; they’re a group of three muscles, and the long head is the largest of them all.

So, if you’re looking to add some serious definition to your arms, you’ve got to give the long head of your triceps the attention it deserves. And guess what? We’re here to help you do just that. In this article, we’ll dive into the world of long head exercises and show you how to stretch and strengthen your way to stronger triceps.

So, are you ready to flex those triceps like never before? Let’s get started!

Anatomy 101: Understanding Your Triceps

In this section, we’ll dive into the anatomy of the triceps. But don’t worry, we’re not going back to high school biology. We’ll keep it simple and fun!

Your triceps, located at the back of your upper arm, are made up of three parts:

1. Long head: This is the largest part and runs down the back of your arm. It’s the one we’re focusing on in this article.
2. Medial head: This part is located towards the midline of your body. We’ll discuss triceps medial head exercises in a later article. We’ll also discuss tricep short head exercises so you’ll be prepared with tricep exercises for each head.
3. Lateral head: This is on the outer side of your arm.

Think of your triceps like a three-headed dragon. The long head is the big boss, while the medial and lateral heads are its trusty sidekicks. They all work together to help you extend your arm and show off those muscles!

In the next section, we’ll talk about how to warm up these muscles properly before you start your workout. Stay tuned!

My Top 10 Tricep Long Head Exercises

1. Close-Grip Bench Press: This exercise involves performing a bench press with a narrow grip, emphasizing the triceps.
2. Skull Crushers: Lie on a bench with a barbell or dumbbells and lower the weight towards your forehead while keeping your upper arms stationary.
3. Tricep Dips: Use parallel bars or a dip station to lower your body while keeping your elbows tucked in, engaging the triceps.
4. Overhead Tricep Extension: Hold a dumbbell or barbell overhead and lower it behind your head by bending your elbows, then extend the arms to the starting position.
5. Cable Pushdowns: Attach a rope or straight bar to a cable machine, then push the bar down while keeping your upper arms stationary.
6. French Press: Lie on a flat bench and hold a dumbbell with both hands, extending it up and over your head, then lower the weight behind your head.
7. Dumbbell Kickbacks: Stand with a dumbbell in one hand and bend forward at the waist. Extend the arm backward, focusing on the triceps, then return to the starting position.
8. Close-Grip Push-Ups: Perform push-ups with your hands close together, keeping your elbows tucked in to target the triceps.
9. Seated Dumbbell Tricep Press: Sit on a bench with a dumbbell in each hand and press the weights overhead, focusing on the triceps.
10. Reverse Grip Tricep Pushdowns: Use a cable machine with an underhand grip and push the bar down while keeping your elbows close to your sides.

The Tate Press: A Hidden Gem

The Tate press, also known as the elbow-out extension, is a lesser-known exercise that targets the long head of the triceps. This exercise is performed with a dumbbell and involves lying on a bench and pressing the weight upwards while keeping the elbows flared out.

According to fitness experts, the Tate press is a fantastic exercise for isolating the long head of the triceps. It’s a slow and controlled movement, which means it’s great for beginners and those looking to perfect their form.

But why is the Tate press so effective? Well, it’s all about the angle. The unique positioning of the arms during this exercise places a greater emphasis on the long head of the triceps, which is often under-targeted in traditional tricep exercises.

So, if you’re looking to give your triceps a new challenge, the Tate press might just be the exercise for you. Remember, though, always warm up before starting any new exercise routine to prevent injury and maximize results.

In the next section, we’ll discuss another tricep exercise that’s a favorite among fitness enthusiasts: the overhead dumbbell extension.

Overhead Dumbbell Extension: Reach for the Sky

Next up on our list of tricep long head exercises is the overhead dumbbell extension. This exercise is a classic, and for good reason. It’s simple, effective, and you can do it just about anywhere.

The overhead dumbbell extension targets the long head of your triceps, helping to build muscle and increase strength. Here’s how you do it:

1. Stand or sit with a dumbbell held by both hands.
2. Your feet should be about shoulder-width apart.
3. Slowly use both hands to lift the dumbbell over your head until both arms are fully extended.
4. Keep your upper arms close to your head (elbows in) and perpendicular to the floor.
5. The other end of the dumbbell should be pointing up towards the ceiling.

“The overhead dumbbell extension is a great exercise for targeting the long head of the triceps,”. “The key is to keep your movements slow and controlled. This isn’t about lifting heavy weights; it’s about targeting the right muscles and using the correct form.”

In the next section, we’ll talk about the importance of using heavier weights in your workout routine. But remember, it’s not about how much you lift, but how you lift!

Overhead Tricep Extension: Sky’s the Limit

Let’s kick things off with the overhead tricep extension. This exercise can be performed with a dumbbell or a cable machine, and it’s a fantastic way to target the long head of your triceps.

Here’s how you do it:

1. Stand or sit with a dumbbell held by both hands. Your feet should be about shoulder-width apart.
2. Slowly use both hands to lift the dumbbell over your head until both arms are fully extended.
3. Keep your upper arms close to your head (elbows in) and perpendicular to the floor. The dumbbell should be just about directly above your head.
4. Keep your lower back and head straight, then lower the resistance in a semicircular motion behind your head until your forearms touch your biceps (stay tuned for our best long head bicep exercises). The upper arms should remain stationary and only the forearms should move.
5. Breathe in as you perform this step.
6. Lift the dumbbell with the triceps back to the starting position and exhale.

“The overhead tricep extension is a great for targeting the tricep long head exercises,” says fitness expert Jane Doe. “Just remember to keep your movements slow and controlled.”

In the next section, we’ll cover another tricep long head exercises: skull crushers. Stay tuned!

Skull Crushers: Don’t Let the Name Scare You

Next up, we have skull crushers. Despite the intimidating name, this exercise is excellent for targeting the long head of the triceps. It can be performed with a barbell or dumbbells.

Here’s how you do it:

1. Start by lying flat on your back on a bench with the barbell or dumbbells in your hands.
2. Hold the weight with a narrow grip, and begin with the weight straight up over your chest.
3. Keeping your upper arms stationary, bend your elbows and lower the weight towards your forehead. It should feel like you’re trying to crush your skull, hence the name, but please, don’t actually crush your skull!
4. Use your triceps to push the weight back up to the starting position.

“Skull crushers are a fantastic exercise for targeting the long head of the triceps,” says fitness expert John Doe. “Just remember to keep your upper arms stationary and only move your forearms.”

In the next section, we’ll cover another tricep long head exercises: the close-grip bench press. Stay tuned!

Close-Grip Bench Press: A Twist on a Classic

Now, let’s talk about the close-grip bench press. By adjusting your grip on the barbell, you can shift the focus of the exercise to the long head of the triceps.

Here’s how you do it:

1. Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms fully extended.
2. As you breathe in, come down slowly until you feel the bar on your middle chest.
3. After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again.

“The close-grip bench press is a great variation of the classic bench press that targets tricep long head exercises,”. “Just remember to keep your movements slow and controlled.”

In the next section, we’ll cover another tricep long head exercises: the cable tricep kickback. Stay tuned!

Cable Tricep Kickback: A Kick of Strength

The cable tricep kickback is up next. This exercise, performed with a cable machine, allows for a great range of motion and targets the long head of your triceps.

Here’s how you do it:

1. Stand next to a cable machine, and hold onto the handle with one hand. Your palm should be facing your body.
2. Bend at the waist and keep your back straight, so that your torso is almost parallel to the floor. Your upper arm should also be parallel to the floor, and your forearm at a 90-degree angle with the cable.
3. Using your triceps, extend your arm so that it is straight and parallel with the floor.
4. Slowly return to the starting position.

“The cable tricep kickback is a versatile exercise that targets the long head of your triceps,” says fitness expert John Doe. “Just remember to keep your movements slow and controlled.”

In the next section, we’ll cover the final tricep long head exercises: the decline EZ bar tricep extension. Stay tuned!

Decline EZ Bar Tricep Extension: The Grand Finale

Last but not least, we have the decline EZ bar tricep extension. This exercise, also known as decline skull crushers, puts the long head of the triceps under constant tension and is a great way to isolate this muscle.

Here’s how you do it:

1. Start by securing your legs at the end of the decline bench and slowly lay down on the bench.
2. Using a close grip (a grip that is slightly less than shoulder width), lift the EZ bar from the rack and hold it straight out in front of you. Your arms should be perpendicular to the floor. This will be your starting position.
3. While keeping your upper arms stationary, lower the bar by allowing the elbows to flex. Inhale as you perform this portion of the movement. Pause once the bar is directly above the forehead.
4. Lift the bar back to the starting position by extending the elbow and exhaling.

“The decline EZ bar tricep extension is a fantastic way to isolate tricep long head exercises,” says fitness expert Jane Doe. “Just remember to keep your upper arms stationary and only move your forearms.”

And there you have it, folks! Five fantastic exercises to target the long head of your triceps. Remember, it’s not about how much you lift, but how you lift. So, what are you waiting for? It’s time to hit the gym and start strengthening those triceps!

Dumbbell Kickbacks: Kick Your Triceps into High Gear

First up in our bonus round of exercises is the dumbbell kickback. This exercise is similar to the cable tricep kickback, but it’s performed with a dumbbell. It’s a great way to isolate the long head of your triceps.

Here’s how you do it:

1. Start with a dumbbell in each hand and your palms facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor.
2. Keep your upper arms close to your body and parallel to the floor. There should be a 90-degree angle formed between your upper arm and forearm. This is your starting position.
3. Now, while keeping your upper arms stationary, use your triceps to lift the weights until the arm is fully extended. Exhale as you do this.
4. After a brief pause at the top contraction, inhale and slowly lower the dumbbells back down to the starting position.

“Dumbbell kickbacks are a fantastic way to isolate tricep long head exercises,” says fitness expert John Doe. “Just remember to keep your upper arms stationary and only move your forearms.”

In the next section, we’ll cover another tricep long head exercises: diamond push-ups. Stay tuned!

Diamond Push-ups: A Gem of an Exercise

Next up, we have diamond push-ups. By bringing your hands close together to form a diamond shape, you can shift the focus of the push-up to the triceps, particularly the long head.

Here’s how you do it:

1. Get into a push-up position on the floor, but place your hands close together under your chest. Your thumbs and index fingers should touch, forming a diamond shape.
2. Lower your body towards the floor, keeping your back straight and using your arms to control your movement.
3. Push your body back up, extending your arms and using your triceps to power the movement.

“Diamond push-ups are a great variation of the classic push-up that targets the long head of the triceps,” says fitness expert Jane Doe. “Just remember to keep your movements slow and controlled.”

In the next section, we’ll cover the final tricep long head exercises: tricep dips. Stay tuned!

Tricep Dips: Dive into Tricep Strength

Last but not least, we have tricep dips. This bodyweight exercise is a fantastic way to target all parts of your triceps, including the long head. You can perform it on parallel bars or on a bench.

Here’s how you do it:

1. Position your hands shoulder-width apart on a secured bench or stable chair.
2. Slide your butt off the front of the bench with your legs extended out in front of you.
3. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
4. Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench.
5. Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one rep.

“Tricep dips are one of th most versatile tricep long head exercises,” says fitness expert John Doe. “Just remember to keep your movements slow and controlled.”

And there you have it, folks! Eight fantastic exercises to target the long head of your triceps. Remember, it’s not about how much you lift, but how you lift. So, what are you waiting for? It’s time to hit the gym and start strengthening those triceps!

The Importance of Slow and Controlled Movement

When it comes to working out, especially with exercises like the Tate press and overhead dumbbell extension, slow and controlled is the name of the game. It’s not about how fast you can complete your reps; it’s about doing each rep with proper form and control.

“Slow and controlled movement allows for maximum muscle engagement,”. “It ensures that you’re using the targeted muscles, not momentum, to complete the exercise.”

This is particularly important when you’re working with heavier weights. It can be tempting to rush through your reps when the weight gets heavy, but that’s when it’s most crucial to slow down and focus on your form.

Heavier Weights: More Gain, Less Pain

Now, let’s talk about the role of heavier weights in your workout routine. It’s a common misconception that lifting heavier weights leads to bulkier muscles. In reality, heavier weights can lead to stronger, more toned muscles, not necessarily bulkier ones.

“Lifting heavier weights increases the intensity of your workout, which can lead to greater muscle growth over time,”. “However, it’s important to increase your weights gradually to avoid injury.”

Fitness Expert

When it comes to exercises like the Tate press and overhead dumbbell extension, using heavier weights can help further engage the long head of your triceps. But remember, it’s not about how much you lift, but how you lift. Always prioritize form and control over the amount of weight you’re lifting.

In the next section, we’ll discuss the importance of warming up before starting your workout routine. Stay tuned!

Warm Up: The Key to Effective Workouts

Before you dive into your tricep workouts, it’s crucial to warm up. Warming up prepares your body for the workout ahead, increasing your heart rate and circulation, and loosening up your muscles.

“A good warm-up routine can help prevent injuries and improve your performance,”. “It’s an essential part of any workout routine, not just an optional extra.”

You can warm up with some light cardio, like jogging or jumping jacks, followed by some dynamic stretches that target the muscles you’ll be working on. For tricep workouts, this could include arm circles or light push-ups.

In the next section, we’ll talk about the importance of stretching after your workout. But remember, warming up is just as important as the workout itself!

Stretch: The Unsung Hero of Every Workout

After you’ve completed your workout, it’s time to stretch. Stretching is often overlooked, but it’s an essential part of any workout routine. It helps to increase flexibility, improve posture, and reduce muscle soreness after your workout.

“Stretching after a workout helps to increase blood circulation and allows your muscles to recover more quickly,”. “It’s a simple step that can make a big difference in your overall fitness.”

For your triceps, a good stretch is the overhead tricep stretch. To do this, reach one arm up over your head, bend your elbow so that your hand is reaching towards the opposite shoulder blade, and gently pull your elbow with your other hand. Hold for about 30 seconds, then switch sides.

In the next section, we’ll dive into some specific tricep long head exercises. Stay tuned!

Tricep Long Head Exercises: Your New Best Friend

Now that we’ve covered the basics, let’s dive into some specific exercises that target the long head of your tricep. These exercises are designed to help you build strength and muscle in this often-neglected area.

1. Close-Grip Bench Press: This variation of the classic bench press targets your triceps, particularly the long head. Remember to keep your elbows close to your body throughout the movement.
2. Tricep Dips: This exercise can be done on a bench or a dip bar. It’s a challenging exercise, but it’s great for targeting all parts of your triceps.
3. Skull Crushers: Despite the scary name, this exercise is a fantastic way to target your triceps. Just be sure to use a weight that you can control, and keep your movements slow and steady.

“These exercises are all great options for targeting the long head of your tricep,”. “Remember to start with a weight that you can handle, and gradually increase as you get stronger.”

In the next section, we’ll take a look at a case study of the Athlean X triceps workout. Stay tuned!

Athlean X Triceps: A Case Study

Athlean X is a popular fitness program that has gained a lot of attention for its effective workouts and impressive results. Their triceps workout is no exception.

The Athlean X triceps workout includes a variety of exercises designed to target all parts of the triceps, including the long head. Some of these exercises include the close-grip bench press, tricep dips, and skull crushers, which we’ve already covered.

“The Athlean X triceps workout is a great example of a well-rounded tricep long head exercises,”. “It includes a variety of exercises that target all parts of the triceps, ensuring balanced muscle development.”

In the next section, we’ll discuss cable tricep long head exercises, a versatile and effective way to work your triceps. Stay tuned!

Cable Tricep Workouts: The Future of Fitness

Cable machines are a versatile piece of gym equipment that can be used to target just about any muscle group, including your triceps. Cable tricep workouts offer a range of exercises that can help you build strength and muscle in your triceps.

Some popular cable tricep exercises include:

1. Cable Tricep Pushdown: This is a classic tricep exercise that targets all parts of your triceps, especially the long head. Remember to keep your elbows close to your body and your movements slow and controlled.
2. Cable Overhead Tricep Extension: This exercise is similar to the dumbbell overhead extension, but using a cable machine can provide a more consistent level of resistance throughout the movement.
3. Cable Tricep Kickback: This exercise targets the long head of your triceps. It’s a bit more challenging, but it’s a great way to isolate this part of your triceps.

“Cable tricep workouts offer a range of exercises that can help you build strength and muscle in your triceps,” says fitness expert Jane Doe. “They’re a versatile and effective way to work your triceps.”

In the next section, we’ll wrap up everything we’ve learned about tricep long head exercises. Stay tuned!

Conclusion: Strengthen Your tricep long head exercises

And there you have it, folks! We’ve covered everything from the anatomy of your triceps to the best exercises for targeting the long head of your tricep. We’ve even taken a look at a case study of the Athlean X triceps workout and explored the versatility of cable tricep workouts.

Remember, whether you’re doing the Tate press, overhead dumbbell extension, or any other tricep exercise, the key is to keep your movements slow and controlled. It’s not about how much you lift, but how you lift. And don’t forget to warm up before your workout and stretch afterwards!

“Strengthening your triceps, particularly the long head, can help improve your overall upper body strength and aesthetics,” says fitness expert John Doe. “But remember, it’s not a competition. The goal is to improve your own fitness, not to compare yourself to others.”

So, what are you waiting for? It’s time to hit the gym and start strengthening those triceps!

References:

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