Want to build impressive triceps? Look no further! In this article, we’ll dive into the secrets of unlocking the power of your triceps by focusing on the long head – the key to achieving those sculpted arms you’ve always dreamed of. Whether you’re a beginner or a seasoned gym-goer, these top exercises will help you develop your long head triceps and take your upper body strength to the next level.
Our triceps, which make up two-thirds of our upper arm, play a significant role in many upper body movements, including pushing and pressing exercises. When properly trained, the long head of the triceps adds mass and shape to the back of your arms, giving them the coveted “horseshoe” appearance.
Throughout this article, we’ll guide you through a variety of exercises that specifically target the long head triceps muscle. From compound movements to isolation exercises, we’ve got you covered. So, get ready to unlock the potential of your triceps and achieve the arms you’ve always wanted!
Unlock the power of your triceps today and say hello to stronger, more defined arms. If you’re ready to take your upper body training to the next level, keep reading to discover the top exercises for developing the long head of your triceps.
Understanding the triceps muscle
As mentioned, the long head of the triceps is the key to achieving that coveted horseshoe shape in the back of the arm. But beyond aesthetics, developing the long head of the triceps is important for overall upper body strength and function. The triceps are involved in many pushing and pressing movements, such as bench press, overhead press, and push-ups. By strengthening the long head of the triceps, you can improve your performance in these exercises and increase your overall upper body strength.
Importance of developing the long head of the triceps
Additionally, neglecting the long head of the triceps can lead to imbalances in the arm muscles, which can increase the risk of injury. By incorporating exercises that specifically target the long head, you can ensure that your triceps are well-balanced and functioning properly.
Anatomy of the triceps muscle
To effectively target the long head of the triceps, it’s important to understand the anatomy of the muscle. As mentioned, the long head of the triceps extends from the shoulder blade down to the elbow. It is responsible for shoulder extension, which means that it is activated when you raise your arm overhead. In addition to shoulder extension, the long head also assists in elbow extension.
The lateral head of the triceps is located on the outside of the arm and is responsible for elbow extension. The medial head is located on the inside of the arm and also assists in elbow extension. By targeting all three heads of the triceps with a variety of exercises, you can ensure that your entire triceps muscle is well-developed and balanced.
Now that we’ve covered the importance of developing the long head of the triceps and the anatomy of the muscle, let’s dive into the top exercises for targeting this area.
Top exercises for targeting the long head of the triceps
To get the most out of your triceps workouts, it’s important to focus on proper form and technique. Use a weight that challenges you but allows you to maintain proper form throughout each exercise. Avoid swinging or using momentum to move the weight, as this can take the focus off of the triceps and increase the risk of injury.
In addition to proper form, it’s important to vary your exercises and rep ranges to keep your muscles guessing and prevent plateaus. Aim to incorporate a mix of compound and isolation exercises, and switch up your rep ranges and sets every few weeks.
Finally, don’t forget to give your triceps adequate rest and recovery time between workouts. The triceps are a small muscle group, so they don’t require as much volume as larger muscle groups like the chest or back.
Close-grip bench press
The close-grip bench press is a compound exercise that primarily targets the triceps while also engaging the chest and shoulders. To perform this exercise, lie flat on a bench with your feet firmly planted on the ground. Grasp the barbell with a grip that is narrower than shoulder-width apart. Lower the barbell to your chest, keeping your elbows tucked in close to your body. Push the barbell back up to the starting position, fully extending your arms.
The close-grip bench press is an excellent exercise for developing the long head triceps because the narrow grip places more emphasis on the triceps than the chest. Be sure to use proper form and avoid excessive weight to prevent strain on your wrists and elbows.
Overhead triceps extension
The overhead triceps extension is an isolation exercise that targets the long head of the triceps. To perform this exercise, stand with your feet shoulder-width apart and hold a dumbbell or a barbell with both hands. Raise the weight overhead, fully extending your arms. Slowly lower the weight behind your head, keeping your upper arms stationary. Once your forearms are parallel to the ground, contract your triceps and raise the weight back up to the starting position.
The overhead triceps extension effectively isolates the long head of the triceps, helping to build strength and definition in the back of your arms. Start with a lighter weight and focus on proper form to avoid strain on your shoulders and elbows.
Skull crushers
Skull crushers, also known as lying triceps extensions, are a popular exercise for targeting the long head triceps. To perform this exercise, lie flat on a bench with a barbell or dumbbells in your hands. Extend your arms straight up over your chest, keeping your wrists stable. Lower the weight towards your forehead by bending your elbows, allowing them to flare out to the sides. Once the weight is just above your forehead, contract your triceps and extend your arms back up to the starting position.
Skull crushers effectively target the long head of the triceps by placing the muscle in a stretched position throughout the movement. Start with a lighter weight and gradually increase as you become more comfortable with the exercise.
Dips
Dips are a compound exercise that targets the triceps, chest, and shoulders. To perform this exercise, find parallel bars or use dip bars. Hold onto the bars with your arms fully extended, keeping your body straight. Lower your body by bending your elbows, allowing them to flare out to the sides. Once your upper arms are parallel to the ground, push yourself back up to the starting position by contracting your triceps.
Dips are a challenging exercise that effectively targets the long head triceps by placing a significant load on the muscle. If you’re new to dips, start with assisted dips using a dip machine or resistance bands to build strength before progressing to unassisted dips.
Conclusion
The long head of the triceps is the key to achieving impressive, sculpted arms. By incorporating exercises that specifically target this area, you can develop a more pronounced and defined shape in your triceps while also improving your overall upper body strength and function.
The exercises we’ve covered in this article – close-grip bench press, overhead triceps extension, skull crushers, and dips – are all effective for targeting the long head of the triceps. By incorporating a mix of compound and isolation exercises, varying your rep ranges, and focusing on proper form, you can unlock the power of your triceps and achieve the arms you’ve always wanted.
- Progressive overload: To see continuous progress in your triceps development, gradually increase the weight or resistance you use in your exercises. This will challenge your muscles and promote growth over time.
- Proper form: Focus on maintaining proper form throughout each exercise to effectively target the triceps and avoid injury. Pay attention to your grip, elbow position, and range of motion.
- Mind-muscle connection: Develop a strong mind-muscle connection by intentionally focusing on contracting and engaging your triceps during each exercise. This will help you maximize the effectiveness of your workouts.
- Variation: Incorporate different exercises and variations into your triceps workouts to stimulate muscle growth from different angles. This will prevent plateaus and keep your workouts interesting.
- Rest and recovery: Allow your triceps muscles to rest and recover between workouts. Aim for at least 48 hours of rest before targeting your triceps again to optimize muscle growth and prevent overtraining.