To specifically target and build the long head of the triceps, you’ll want to include exercises that stretch the muscle and put emphasis on the long head. Here are some effective exercises for this purpose:
1. Overhead Tricep Extension:
– Stand or sit upright and hold a dumbbell or barbell with both hands.
– Raise the weight overhead, keeping your arms close to your ears.
– Lower the weight behind your head by bending your elbows.
– Extend your arms to raise the weight back to the starting position.
– This exercise provides a good stretch to the long head of the triceps.
2. Skull Crushers (lying tricep extensions):
– Lie on a bench with a barbell or dumbbells.
– Extend your arms above you, perpendicular to the ground.
– Bend your elbows to lower the weight towards your forehead.
– Extend your arms to return to the starting position.
– Keep your upper arms as stationary as possible to target the long head of the triceps.
3. Cable Overhead Tricep Extension:
– Attach a rope handle to a high pulley on a cable machine.
– Stand facing away from the machine with the rope handle in your hands.
– Extend your arms overhead while holding the rope.
– Bend your elbows to lower the rope behind your head.
– Extend your arms to return to the starting position.
– This exercise provides constant tension on the triceps, particularly the long head.
4. Close-Grip Bench Press:
– Perform the bench press with a narrow grip (hands closer together).
– This variation puts more emphasis on the triceps, including the long head.
5. Tricep Pushdown with a V-Bar Attachment:
– Attach a V-bar to a cable machine’s high pulley.
– Grasp the V-bar with an overhand grip.
– Extend your arms down and fully contract your triceps.
– This exercise targets the long head and is effective for building mass.
Incorporate these exercises into your tricep training routine, and focus on proper form and controlled movements to maximize the development of the long head of your triceps.