9 Long Head Tricep Exercises: Boost Your Arm Workout Game

Definition | Long head tricep exercises | 1 week sample plan | Benefits | Precautions to take

If you’re looking to add size and definition to your triceps, incorporating long head tricep exercises into your tricep workouts is key. 

The long head of the triceps muscle is responsible for the bulk of the upper arm’s size and gives the arms a more impressive and defined look. 

In this article, we’ll explore 9 of the best long head tricep exercises to help you take your back and tricep workout to the next level.

What is the long head tricep?

If you are someone who understands the importance of working out, you’re likely familiar with the muscles of your upper arms. 

The triceps brachii muscle ^[1]National Library of Medicine: Anatomy, Shoulder and Upper Limb, Triceps Muscle is a three-headed muscle located on the back of your upper arm, extending from your shoulder to your elbow. One of these three tricep heads is called the long head tricep, the other two being the medial head and the lateral head.  

The long head tricep muscle is often neglected when it comes to strength training exercises. This is because the long head tricep can be difficult to target without specialized exercises and proper form.

The importance of long head triceps

The long head tricep ^[2]ResearchGate: The different role of each head of the triceps brachii muscle in elbow extension is responsible for shoulder extension and elevation, elbow extension, forearm pronation and supination. 

It helps to control your upper arm movement, and is important for strength training. It plays a role in more complex exercises like pull-ups, push-ups, and chin-ups, as well as activities of daily living like carrying grocery bags. 

Building a strong long head tricep is essential for overall arm strength. With proper training, the long head tricep will become stronger, more defined, and less prone to injury.

9 Top long head tricep exercises

Movements and exercises that incorporate shoulder and elbow joint flexion, extension, pronation and supination are ideal for targeting the long head tricep. 

Here are 9 of the best long head tricep exercises to work your long head tricep:

1. Diamond push-ups

Target Muscles: Triceps, pecs, deltoids, abs, and quads.

How to Perform:

1. Start in a high plank position with your hands close together, forming a diamond shape with your fingers.
2. Lower your body towards the ground while keeping your elbows close to your body.
3. Push back up to the starting position and repeat.

Summary: Diamond push-ups are a convenient yet challenging bodyweight exercise that targets the long head of the triceps, chest, and shoulders. They can be done anywhere and require no equipment.

2. Skull crushers

Target Muscles: Triceps, anterior deltoids, pecs, and lats.

How to Perform:

1. Lie on a bench with a barbell in your hands. Place your hands shoulder-width apart.
2. Raise the barbell towards the ceiling by extending your arms straight up.
3. Keep your shoulders steady, and slowly lower the weight towards your forehead by bending your elbows.
4. Raise the barbell back up and repeat the entire movement.

Summary: Skull crushers are an isolation exercise that targets the long head of the triceps, helping to build size and strength in this muscle group. You can perform skull crushers with barbells or dumbbells. Just choose an equipment and weight range that you are comfortable with and work the upper arms to perfection.

3. Weighted dips

Target Muscles: Triceps, pecs, and lats.

How to Perform:

1. Put on your weight belt around your waist. Choose the appropriate weight plates and slide them onto the weight belt.
2. Ensure the weight belt is securely fastened around your waist and the weight plates are evenly distributed.
3. Stand in front of the dip bars or parallel bars and place one hand on each bar.
4. Jump up slightly and straighten your arms to lift your body off the ground.
5. Lower your body by bending your elbows until your upper arms are parallel to the ground.
6. Pause for a second, then push yourself back up by straightening your arms.
7. Repeat the movement for your desired number of reps.

Summary: Weighted dips are an excellent form of kinetic chain exercise ^[3]American Council on Exercise: What is the Kinetic Chain? that engages the long head of the triceps, chest, and shoulders. If you do not have weight plates or dip belts, you can perform the same by wearing a weighted backpack or heavy chains. Alternatively, you can cross your ankles and place a dumbbell between them for a more readily available weight option.

4. Close-grip bench press

Target Muscles: Triceps and deltoids.

How to Perform:

1. Lie on a bench under a barbell rack. 
2. Grip the barbell with your hands positioned a little less than shoulder width apart. 
3. Unrack the barbell and lower it towards your chest by bending your elbows, keeping them close to your body.
4. Pause for a few seconds and push the barbell back up by extending your arms. 
5. Repeat for the desired number of reps.

Summary: Close-grip bench press is a variation of the traditional bench press. In this variation the change in grip placement shifts the emphasis from the pectoral muscles to the tricep muscle groups (particularly the long head tricep muscle).

5. Overhead dumbbell extensions

Target Muscles:Triceps.

How to Perform:

1. Stand with your spine erect and your feet flat on the ground.
2. Hold a dumbbell with both hands and extend your arms above your head, with your palms facing upward and the weight of the dumbbell resting in your hands.
3. Lower the dumbbell behind your head by bending your elbows, keeping your upper arms stationary and close to your head.
4. Pause for a second, then slowly lift the dumbbell back up by straightening your arms.
5. Repeat the movement for your desired number of reps.

Summary: Overhead dumbbell extensions, alternatively known as overhead tricep extensions, are a great way to target the long head of the triceps. You can perform seated overhead dumbbell extensions also by just sitting on a flat bench and executing the movement as directed above.

6. Cable Overhead Triceps Extensions

Target Muscles: Triceps.

How to Perform:

1. Attach a rope handle to a high pulley cable machine.
2. Stand facing away from the machine with your feet shoulder-width apart.
3. Grasp the rope or bar with both hands.
4. Lower the rope or bar behind your head, bending your elbows.
5. Extend your arms back up to the starting position.

Summary: Cable overhead triceps extensions are an isolation exercise that uses a cable machine to target the long head of the triceps. The cable provides constant tension throughout the movement, making it a great exercise for tricep isolation and development.

7. Cable Triceps Pushdown

Target Muscles: Triceps.

How to Perform:

1. Attach a straight bar, V bar or rope to a high pulley cable machine.
2. Stand facing the machine with your feet shoulder-width apart, and grasp the bar or rope with an overhand grip.
3. Keep your elbows close to your body and push the bar or rope downward, fully extending your elbows.
4. Return to the starting position by bending your elbows.

Summary: Cable triceps pushdown is a popular exercise for targeting the long head of the triceps. It can be done with different variations of handles, such as a straight bar or rope, and provides constant tension on the triceps throughout the movement.

8. Cable Triceps Kickback

Target Muscles: Triceps and deltoids.

How to Perform:

1. Attach a handle to a low pulley cable machine.
2. Stand facing the machine with your feet shoulder-width apart, and grasp the handle with your right hand.
3. Bend your knees slightly, hinge forward at the hips, and keep your back straight.
4. Grab the handle with one hand and pull it back by extending the arm straight behind you. Keep the arm close to the body as you extend it.
5. Return to the starting position and repeat for the desired number of repetitions, then switch to the other arm.

Summary: Cable triceps kickback gives you a far better level of tricep engagement than the regular dumbbell kickbacks. Ensure to use the right kind of handle while performing this exercise. You must feel comfortable gripping the handle to feel the right level of tricep activation while performing the movement.

9. Incline Dumbbell Tricep Kickbacks

Target Muscles: Triceps brachii muscle

How to Perform:

1. Set up an incline bench at a 45-degree angle.
2. Hold a dumbbell in each hand and lie face down on the incline bench.
3. Allow your arms to hang straight down towards the floor, with your palms facing each other.
4. Bend your elbows and bring the dumbbells towards your chest.
5. Next, extend your arms straight back, fully extending your elbows.
6. Lower the dumbbells back down and repeat for the desired number of repetitions.

Summary: Incline dumbbell tricep kickbacks are a variation of the traditional tricep kickback exercise that targets the long head of the triceps. The incline bench allows for a different angle of resistance and can help isolate the triceps for better development.

1-week sample long head triceps workout

Here’s a sample 1-week long head tricep workout plan incorporating the above exercises, along with the required number of sets, and reps for each:

Day	Exercise	Sets	Reps
Monday	Diamond push-ups Skull crushers Cable triceps pushdown	4 4 4	12-15 10-12 15-20
Tuesday	Overhead dumbbell extensions Weighted dips Cable triceps kickback	4 4 4	12-15 10-12 12-15
Wednesday	Rest	–	–
Thursday	Close-grip bench press Skull crushers Cable overhead triceps extensions	4 4 4	8-10 10-12 12-15
Friday	Diamond push-ups Cable triceps pushdown Overhead dumbbell extensions	4 4 4	12-15 15-20 12-15
Saturday	Weighted dips Cable triceps kickback	4 4	10-12 12-15
Sunday	Rest	–	–

(Note: You can adjust the sets and reps based on your fitness level and training goals. It’s also important to warm up properly before starting any workout and to cool down and stretch afterward to prevent injury and aid recovery.)

Benefits of long head tricep workouts

Working out the long head of the triceps brachii will help build stronger and bigger arms. But the benefits do not stop at bigger, muscular, and toned arms. Training the long head muscles with the appropriate long head triceps exercises can yield the following benefits:

1. Improved arm strength and muscle size

Arm muscle hypertrophy (muscle growth) ^[4]National Academy of Sports Medicine: MUSCULAR HYPERTROPHY: BACK TO THE BASICS is one of the most obvious benefits of long head triceps exercises. Performing any form of arm workouts or triceps exercises that leave out the long head triceps will not help you attain maximum muscle size and strength. If you aim to enhance muscle mass, strength, and stability in and around your arms, include tricep exercises in your workout routine.

2. Enhanced overall arm appearance

It goes without saying that well-toned arms are aesthetically pleasing as well. Training your triceps with long head exercises is an excellent way to improve your overall arm appearance.

3. Increased performance in sports and daily activities

Strong triceps are crucial for several essential everyday activities, such as carrying, pushing, pulling, and even throwing. Strengthening your triceps with long head exercises can make you more efficient in these activities. It will also enhance your performance in sports that require upper body strength.

4. Upper body strength and stability

Incorporating a combination of compound and isolation exercises that target the long head of the triceps into your workout routine can help you achieve optimal upper body strength and stability.  These exercises target the shoulder joint, upper arm mass, and upper back muscles as well to provide postural benefits and shoulder stability.

5. Reduced risk of injuries caused by weakness in arm muscles.

Neglecting the long head tricep can result in muscle imbalances in the upper body. After all, the biceps and triceps work in tandem to stabilize the elbow joint. Weak triceps can lead to over-reliance on the biceps, which may increase the risk of overuse injuries, such as tendinitis or elbow pain.

Tips for performing long head tricep exercises effectively

Here are some tips for performing long head tricep exercises safely and effectively:

1. When performing triceps exercises, always use proper form and avoid swinging or jerking movements. 
2. Keep your elbows tucked in and close to your body throughout the movement to target the triceps effectively. This will prevent your shoulder joints from taking over and ensure that you are working the triceps muscle.
3. If you are a beginner, start with bodyweight exercises like tricep dips and close-grip push-ups to build strength and stability in the triceps muscle.
4. As you progress, increase the weight or resistance gradually to avoid injury and ensure that you are challenging the triceps muscle. 
5. Before performing any triceps exercises, it is essential to warm up your muscles to prevent injury. Warm-up routines such as light cardio or dynamic stretches can help prepare your muscles for the workout. 
6. Cool-down routines such as static stretches can help prevent soreness and promote recovery after your tricep workout.
7. It is important to give your muscles time to recover after a workout. Rest days are crucial to allow the triceps muscle to repair and grow stronger. Overtraining or not allowing adequate recovery time can lead to injury or muscle fatigue.
8. Incorporating different triceps exercises and variations can help prevent boredom and stimulate muscle growth. 
9. Additionally, by targeting the triceps muscle from different angles, you can ensure that all three tricep heads are worked effectively.

Conclusion

Training the long head of the triceps is essential for optimal upper body performance and strength. Proper form and adequate recovery time are essential to maximize results and reduce the risk of injury. So, if you want to reap the benefits of triceps exercises, make sure that you include long head tricep exercises in your workout routine.