9 Best Long Head Triceps Exercises for Bigger, Stronger Arms
Want to build massive horseshoe triceps and maximize strength gains? Targeting the long head of the triceps brachii is key.
The long head is the largest of the tricep heads and lies underneath the lateral and medial heads.
Building up the long head of the triceps is an important step in the process of packing size onto your triceps and maximizing the development of your upper arms.
A wide range of long-head triceps exercises help you increase the size of your arms and strengthen your bench press, overhead press, dips, and other pressing movements.
How To Target The Long Head Tricep
It is impossible to fully isolate any one of the tricep muscle heads during an exercise. But it’s possible to focus on one or more of these muscle heads at the expense of the others.
Therefore, it is crucial to understand which exercise types recruit which muscle heads.
If you want to emphasize the long head tricep during a workout, the main techniques can help you achieve that:
Bring the arms overhead.
Keep the arms in front of the body.
Therefore, exercises that are done overhead, such as overhead extensions (with dumbbells, barbells, or cables), best stress the long head of the triceps.
Exercises that place the arms in front of the body, such as lying triceps extensions (with barbells, dumbbells, or cables), also hit them
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Video Timeline
00:00 Intro
00:19 Barbell Overhead Tricep Extension
00:51 Diamond Push Up
01:24 High Pulley Ovehead Tricep Extension
01:57 Close Grip Bench Press
02:30 Incline Tricep Extension
03:02 Barbell Overhead Tricep Extension
03:35 Seated Dumbbell Overhead Tricep Extension
04:08 Lying Dumbbell Tricep Extension
04:41 Dumbbell Kickback
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