Top 8 Long head tricep exercises

The close grip barbell bench press is a variation of the traditional bench press that focuses more on the triceps. In this exercise, you grip the barbell with your hands placed closer together than shoulder-width apart. As you lower the barbell to your chest and press it back up, you primarily engage your triceps to perform the movement. It is an effective compound exercise that also works the chest and shoulders.

Overhead dumbbell extensions are isolation exercises that primarily target the triceps. To perform this exercise, you hold a dumbbell with both hands and extend your arms overhead, keeping your elbows close to your head. From this starting position, you lower the dumbbell behind your head by bending your elbows and then extend your arms back up to the starting position. This exercise effectively isolates the triceps and helps improve their strength and size.

Diamond or triangle push-ups are push-up variations that place greater emphasis on the triceps. To perform this exercise, you start in a push-up position but bring your hands close together, forming a diamond shape with your thumbs and index fingers. As you lower your chest towards the diamond shape, your triceps are engaged more intensely compared to regular push-ups. It is a challenging exercise that targets the triceps while also working the chest and shoulders.

Incline dumbbell tricep kickbacks are isolation exercises that specifically target the triceps. To perform this exercise, you sit on an incline bench, holding a dumbbell in each hand with your palms facing inward. With your upper arms parallel to the ground, you extend your forearms backward, keeping your upper arms stationary. This movement contracts the triceps and helps develop definition and strength in the back of the arms. Getting the most out of your workouts often requires a little extra boost, you can read more about the best Pre-Workout to boost your body.

EZ bar French presses, also known as skull crushers, are effective tricep exercises. In this exercise, you lie on a bench, holding an EZ bar with an overhand grip. With your arms extended above your chest, you slowly lower the bar towards your forehead by bending your elbows. Then, you extend your arms back up to the starting position. This exercise effectively targets the triceps’ long head and helps build overall tricep strength and size.

Incline dumbbell overhead extensions are isolation exercises that primarily target the triceps. To perform this exercise, you sit on an incline bench, holding a dumbbell in each hand with your palms facing up. Starting with your arms extended overhead, you bend your elbows to lower the dumbbells behind your head. Then, you extend your arms back up to the starting position. This exercise isolates the triceps and helps improve their strength and definition.

Cable overhead triceps extensions are isolation exercises that target the triceps. With this exercise, you attach a rope or a bar to a high pulley of a cable machine. Standing facing away from the machine, you grasp the rope or bar with your palms facing down. Keeping your upper arms stationary, you extend your forearms downward until your arms are fully extended. This exercise effectively isolates the triceps and allows you to control the resistance throughout the movement.

Weighted dips are compound exercises that primarily target the triceps while also engaging the chest and shoulders. To perform this exercise, you use parallel bars or dip bars. With your body suspended between the bars, you lower yourself by bending your elbows until your upper arms are parallel to the ground. Then, you push yourself back up to the starting position. Adding weight, such as a weighted belt or a dumbbell placed between your legs, increases the intensity of the exercise and further challenges the triceps.

Frequently Asked Questions about Long Head Tricep Exercises: