Long Head Tricep Exercises: Ultimate Guide to Building Stronger Arms

Are you tired of doing the same long head tricep exercises and not seeing the results? Have you been searching for effective tricep workouts that you can do at home without any equipment? Look no further than long head tricep exercises, which are known to be some of the best tricep exercises out there.

In this article, we will explore the benefits of long head tricep exercises, the best exercises you can do, and how to do them correctly.

What is the Long Head Tricep?

The tricep muscle is located at the back of the upper arm and is responsible for extending the arm. It consists of three heads - the long head, lateral head, and medial head.

The long head tricep is the largest of the three heads and makes up most of the tricep muscle. It originates from the scapula bone and inserts into the ulna bone.

Why is Long Head Tricep Important?

Long head triceps provides shape to the upper arm. (Image via Pexels/Andrea Piacquadio)

The long head tricep is essential for overall strength and appearance of the arms. It's responsible for thickness and size of the upper arm, giving it a defined look. Building a strong long head tricep can also improve your performance in other exercises like bench press and push-ups.

Best Long Head Tricep Exercises

Here are a few:

Skull Crusher

Skull crushers are one of the most effective long head tricep exercises you can do with a barbell, dumbbells, or even a resistance band.

To do it, start by lying on a bench with the arms extended over your chest. Slowly lower the weight towards your forehead, keeping the elbows close to your head. Once the weight is close to your forehead, push it back up to the starting position.

Tricep Dip

Tricep dips are a bodyweight exercise you can do anywhere, making them perfect for a tricep workout at home.

To do it, start by placing your hands on a bench or chair behind you, with the fingers facing forward. Lower your body till the elbows are at a 90-degree angle, and push yourself back up to the starting position.

Overhead Tricep Extension

This exercise targets the long head tricep and can be done with a dumbbell or kettlebell.

To do it, start by standing with your feet shoulder-width apart and holding the weight overhead with both hands. Slowly lower the weight behind your head till the forearms are parallel to the floor. Lift the weight back up to the starting position.

Close Grip Bench Press

The close grip bench press is similar to the traditional bench press but done with the hands placed closer together. This exercise places more emphasis on the triceps and is an excellent way to target the long head tricep.

To do it, lie on a bench with your hands close together on the barbell. Slowly lower the bar towards your chest, and push it back up to the starting position.

Tips for Long Head Tricep Exercise

To get the most out of your long head tricep exercises, it's essential to perform them correctly.

Here are some tips to keep in mind:

Start with a weight you can comfortably handle, and gradually increase as you get stronger.
Keep your elbows close to your head to target the long head tricep.
Use a full range of motion, lowering the weight as far as you can without causing pain.
Avoid locking out your elbows at the top of the movement.
Breathe in as you lower the weight, and exhale as you lift it.

Man doing tricep dip(Image via Pexels/Ketut Subiyanto)

Long head tricep exercises are an excellent way to build stronger, more defined arms. Whether you're looking to do a tricep workout at home or at the gym, there are plenty of exercises to choose from that can help you achieve your goals.

By targeting the long head tricep, you can improve your overall arm strength and appearance, as well as enhance your performance in other exercises. Remember to perform the exercises correctly; start with a comfortable weight, and gradually increase as you get stronger. With dedication and consistency, you will see the results you're looking for in no time.

Apart from the aforementioned exercises, there are many other long head tricep exercises you can do, including cable pushdowns, diamond push-ups, and kickbacks. Mix up your routine, and try different exercises to keep your muscles guessing and avoid hitting a plateau.

Lastly, it's important to remember that building strength and muscle takes time and patience. Don't get discouraged if you don't see results right away. Stick to a consistent workout routine, and make sure to fuel your body with proper nutrition to support your muscle growth. With hard work and dedication, you can achieve your arm goals and feel confident in your skin.