10 Best Long head tricep exercises

The long head of the tricep muscle is the largest and most visible portion of the tricep muscle, and it is responsible for the majority of the mass and definition of the tricep. Incorporating long head tricep exercises that specifically target the long head of the tricep muscle is important for overall tricep development and symmetry. When this muscle is well-developed, it can give the appearance of a more toned and defined arm.

The long head of the tricep is also responsible for shoulder extension, so by performing long head tricep exercises, you can improve shoulder stability, and also help prevent shoulder injuries. Additionally, long head tricep exercises can also help to improve upper body strength, which can be beneficial for activities such as push-ups, pull-ups, and other upper body exercises.

It’s important to note that to achieve optimal tricep development, it’s not only important to target the long head of the tricep muscle but also the other two heads, the lateral and medial head, to get a well-rounded and balanced muscle development.

1. Standing Dumbbell Tricep Extension: This exercise is performed by holding a dumbbell in each hand and raising them above your head, with your elbows close to your ears. Lower the dumbbells behind your head, keeping your elbows close to your ears, and then raise them back up to the starting position. This exercise targets the long head of the tricep muscle.
2. Seated Dumbbell Tricep Extension: Similar to the standing version, this exercise is performed while seated on a bench with a dumbbell in each hand. Extend your arms above your head and lower the dumbbells behind your head, keeping your elbows close to your ears. This exercise targets the long head of the tricep muscle.
3. Close-Grip Barbell Bench Press: This exercise is performed by lying on a bench and holding a barbell with a close grip. Lower the barbell towards your chest and press it back up to the starting position. This exercise targets the long head of the tricep muscle.
4. Overhead Cable Tricep Extension: This exercise is performed by attaching a rope handle to a high cable pulley, and then facing away from the cable machine. With your arms extended, pull the rope down behind your head, keeping your elbows close to your ears. This exercise targets the long head of the tricep muscle.
5. Lying Barbell Tricep Extension: This exercise is performed by lying on a flat bench holding a barbell with an overhand grip, and then extending your arms towards the ceiling. Lower the barbell behind your head and press it back up to the starting position. This exercise targets the long head of the tricep muscle.
6. Standing Overhead Barbell Tricep Extension: This exercise is performed by standing and holding a barbell overhead with an overhand grip, and then extending your arms towards the ceiling. Lower the barbell behind your head and press it back up to the starting position. This exercise targets the long head of the tricep muscle.

7. Reverse-Grip Tricep Pushdown: This exercise is performed by attaching a straight bar to a high cable pulley and using a reverse grip (palms facing upwards). Push the bar down towards your thighs, keeping your elbows close to your body. This exercise targets the long head of the tricep muscle.
8. Seated Tricep Dips: This exercise is performed by sitting on the edge of a bench with your hands grasping the edge of the bench behind you, and then lowering your body by bending your arms. Push back up to the starting position, squeezing your tricep muscle at the top of the movement. This exercise targets the long head of the tricep muscle.
9. Standing Single Arm Cable Tricep Extension: This exercise is performed by attaching a single handle to a low cable pulley, and then facing the cable machine. With one arm extended, pull the handle down towards your side, keeping your elbow close to your body. This exercise targets the long head of the tricep muscle.
10. Diamond Push-Ups: This exercise is performed by positioning your hands close together, forming a diamond shape with your thumbs and index fingers. Perform a push-up, keeping your elbows close to your body. This exercise targets the long head of the tricep muscle.

It’s important to use proper form and to not use too much weight that you can’t properly control. Form is extremely important in getting the best out of tricep exercises and the targeting the long head tricep muscles effectively.