Targeting the long head of the triceps requires exercises that emphasize overhead extension. This muscle head is unique because it crosses both the shoulder and elbow joints, requiring specific movement patterns for optimal activation.
Effective Exercises for the Long Head Tricep
Several exercises excel at targeting this often-neglected muscle:
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Overhead Triceps Extensions: These variations, performed with dumbbells, cables, or resistance bands, are highly effective. The key is to keep your elbows close to your head throughout the movement, maximizing the long head's engagement. Examples include the Incline Dumbbell Tricep Extension and the Cable Overhead Triceps Press.
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Skullcrushers: While not strictly an overhead movement, skullcrushers, particularly those performed with a slightly wider grip, effectively engage the long head. This is because the position of the elbows and the range of motion partially engages the shoulder joint.
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Close-Grip Bench Press Variations: Though not as direct as overhead extensions, close-grip bench presses, especially those done on an incline, can contribute to long head development. The Close-Grip Bench Press variation achieves this by emphasizing elbow extension while the upper arms are somewhat elevated.
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Weighted Dips: Using a dip belt for added resistance during dips, especially if you lean forward slightly, increases the long head activation. The Dip Belt Dips / Weighted Dips technique significantly increases the difficulty and long head recruitment.
Optimizing Your Long Head Tricep Workout
- Focus on the Full Range of Motion: Ensure your elbows fully extend at the bottom of the movement, and fully flex at the top. This maximizes muscle recruitment.
- Control the Movement: Avoid using momentum; focus on a controlled, deliberate movement to engage the muscles properly.
- Vary Your Exercises: Incorporate a variety of exercises listed above to target the long head from different angles.
- Proper Form: Maintain proper form throughout each exercise to avoid injury and optimize results.
Many resources emphasize the importance of overhead movements for long head tricep development. Articles and forum discussions (Reddit, Reddit) support this approach. By incorporating the exercises and techniques described above into a well-rounded training program, you can effectively target and develop your long head triceps.
