Bicep curls are the primary emphasis for most people looking to grow amazing arms. But long head tricep exercise head is essential if you want to enlarge and define your arms. The longest section of your triceps, the long head tricep, adds a substantial amount of heft to your upper arm. To assist you with making those improvements, this blog will discuss the top long head tricep exercises.
1. The Importance of Long Head Tricep Exercises
Why concentrate on the triceps’ lengthy head? The lengthy head attaches to your shoulder blade and travels along the back of your arm. It is essential for total arm mass and strength because it spans the shoulder joint in contrast to the other two heads of the triceps. By focusing on this muscle, you may strengthen and stabilise your shoulders and increase the size of your arms. Now let’s explore the top long head tricep exercises to enhance your arm training.
2. Overhead Dumbbell Extension
The overhead dumbbell extension is best for long head triceps exercises. This exercise focuses on the long head, especially by stretching the muscle by raising your arm overhead. This exercise involves holding a dumbbell over your head with both hands, extending your arms, and then lowering the weight progressively behind your head before returning to the starting position. Make sure the exercise ends with the triceps fully extended. Why? Because this ensures maximum muscle engagement and growth.
3. Tricep Push-down
Tricep push-down is also one of the best long head tricep exercises. Its adaptability makes it a mainstay in tricep training, even though it also targets the lateral and medial heads. A straight bar or rope should be attached to a cable machine. Grasp the bar with both hands and press it down until your arms are fully stretched. This exercise can be an atrocious way to wrap up your drill because it’s ideal for segregating the triceps.
4. Close Grip Bench Press
The close grip bench press is the perfect compound action if you’re seeking something from long head tricep exercises. This exercise works not only your triceps but also your shoulders and chest. Using the barbell, you may put your hands closer together to focus more on your triceps, especially the long head. Perform this exercise with controlled movements. This will prevent shoulder strain and maximize tricep activation. A compound movement like this should be part of your routine.
5. Overhead Tricep Extension
Similar to the overhead dumbbell extension, the overhead tricep extension using a cable or barbell also targets the long head effectively. The key is in the overhead positioning, which stretches the long head, allowing for maximum engagement. This exercise is versatile, and you can switch up the equipment to keep your workouts fresh and challenging.
6. Tricep Kickbacks
Although they might appear like a straightforward exercise, tricep kickbacks are quite effective. When it comes to the long head tricep exercises, they are successful. Stretch your arm backwards until it is fully extended while maintaining a straight back while bending at the waist and using a dumbbell. You should incorporate this isolated exercise into your tricep programme as it’s a terrific way to define the long head tricep.
7. Triceps Dips
Another great compound exercise from long head tricep exercises is the tricep dip. Your body should be lowered to a 90-degree angle with your elbows using parallel bars or a bench, then you should explode back up. For general upper body strength, dips are a great option because they train the shoulders, chest, and triceps.
Conclusion
Still, your arms will develop especially bigger and stronger, If you integrate these long head tricep exercises into your routine. Working on a range of exercises is necessary to develop a well-rounded tricep, similar to the tricep drive-down, close grip bench press, above dumbbell extension, above tricep extension, tricep effects and triceps dips. To maintain a diversified and efficient training regimen, combine and match these workouts. Your arms will quickly begin to get larger, stronger, and more defined.
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