15 Best Long Head Triceps Exercises: Build Strength Fast (Ultimate Guide)

Discover the 15 best long head triceps exercises to build strength fast. Expert tips, proper form, and workout plans for massive arm gains. Transform your triceps now!

Quick Summary

Top 5 best long head triceps exercises:

1. Overhead Triceps Extension
2. Incline Dumbbell Triceps Extension
3. Rope Pushdowns
4. Close-Grip Bench Press
5. Diamond Push-Ups

For the fastest results: Engage in 3 to 4 sets of 8 to 12 repetitions, 2 to 3 times weekly. Gradually increasing the intensity is essential.

Are you tired of lackluster arm gains? You’re not alone. As a certified strength coach with over a decade of experience, I’ve seen countless gym-goers struggle to develop impressive triceps. The secret? Focusing on the long head. In this comprehensive guide, I’ll share the best long head triceps exercises I’ve personally tested and used with clients to build strength fast.

Understanding the Triceps Anatomy

Before we dive into the exercises, let’s quickly break down the triceps anatomy.

1. Long Head
2. Lateral Head
3. Medial Head

The long head, being the biggest of the three, plays a crucial role in adding bulk and forming the distinctive horseshoe shape of your triceps. That’s why focusing on the best long head triceps exercises is crucial for building impressive arms.

15 Best Long Head Triceps Exercises for Rapid Strength Gains

Let’s explore each exercise, including proper form, variations, and tips for maximizing results.

1. Overhead Triceps Extension

The overhead triceps extension is highly effective for targeting the long head of the triceps because it allows for a complete muscle stretch.

How to perform:

1. Stand or sit with a dumbbell or EZ-bar held overhead
2. Lower the weight behind your head by flexing your elbows.
3. Extend your arms back up, focusing on contracting your triceps

Pro tip: I’ve found that using a slight lean forward can increase the stretch on the long head, leading to better muscle activation.

2. Incline Dumbbell Triceps Extension

 

This variation of the triceps extension provides a unique angle that targets the long head effectively.

How to perform:

1. Lie on an incline bench with a dumbbell in each hand
2. Start with the dumbbells held above your chest
3. Lower the weights towards your shoulders by bending your elbows
4. Extend your arms back up, squeezing your triceps at the top

Personal experience: In my years of coaching, I’ve noticed that clients often see rapid strength gains with this exercise when performed consistently.

3. Rope Pushdowns

Rope pushdowns are excellent for isolating the triceps and building definition.

How to perform:

1. Attach a rope to a high pulley
2. Grasp the rope with both hands and keep your elbows close to your body
3. Push the rope down until your arms are fully extended
4. Slowly return to the starting position

Variation tip: Try single-arm rope pushdowns to address any muscle imbalances.

4. Narrow-Grip Bench Press

The close-grip bench press is a powerhouse among the best long head triceps exercises, as it allows you to lift heavy weights and engage multiple muscle groups.

How to perform:

1. Lie on a flat bench with a barbell
2. Hold the bar with your hands positioned just inside shoulder-width.
3. Lower the bar to your lower chest
4. Press the bar back up, focusing on using your triceps

Personal insight: I’ve found that many clients initially struggle with wrist pain on this exercise. Ensure your wrists stay straight throughout the movement to avoid discomfort.

5. Diamond Push-Ups

Diamond push-ups are an excellent bodyweight option among the best long-head triceps exercises.

How to perform:

1. Start in a push-up position
2. Position your hands beneath your chest, forming a diamond shape by touching your thumbs and index fingers together.
3. Lower your body until your chest is in contact with your hands.
4. Push yourself back up to the initial position.

Pro tip: If you’re new to this exercise, start on your knees and progress to full diamond push-ups as you build strength.

6. Dips

Dips are a classic exercise that effectively targets the triceps, especially the long head.

How to perform:

1. Grip parallel bars with arms straight
2. Bend your elbows to lower your body.
3. Return to the starting position by pushing yourself back up.

Variation: Try weighted dips using a dip belt for an added challenge.

7. JM Press

Named after power lifter JM Blakley, this movement combines elements of both a close-grip bench press and a triceps extension.

How to perform:

1. Lie on a bench with a barbell
2. Lower the bar towards your upper chest/neck area while keeping your elbows tucked
3. As the bar descends, allow your elbows to flex and extend simultaneously
4. Push the bar back up to its original position

Personal experience: This exercise took me some time to master, but it’s now one of my favourite best long head triceps exercises for building raw strength.

8. Underhand Grip Triceps Pushdown

 

This version of the standard pushdown more effectively targets the long head of the triceps.

How to perform:

1. Attach a straight bar to a high pulley
2. Grasp the bar with an underhand grip, palms facing up
3. Keep your elbows close to your body and extend your arms downward
4. Gradually return to the starting position

Expert tip: Keep your upper arms still during the movement to fully engage your triceps.

9. Seated Overhead Dumbbell Extension

This seated variation provides stability, allowing you to focus purely on triceps activation.

How to perform:

1. Sit on a bench with back support
2. Hold a dumbbell overhead with both hands
3. Bend your elbows to lower the weight behind your head.
4. Straighten your arms to bring the weight back to the starting position.

Personal insight: I often use this exercise as a finisher in my clients’ workouts because of its ability to create an intense pump in the triceps.

10. Tate Press

 

Named after power-lifted Dave Tate, this exercise is excellent for targeting the lateral head of the triceps while still engaging the long head.

How to perform:

1. Lie on a flat bench holding dumbbells over your chest
2. Bend your elbows, lowering the dumbbells towards your chest while keeping your upper arms stationary
3. Press the dumbbells back up, extending your elbows

Pro tip: Start with light weights to master the form before progressing. This exercise can be tough on the elbows if not performed correctly.

11. Triceps Kickbacks

 

Kickbacks are great for isolating the triceps and achieving a strong contraction.

How to perform:

1. Bend at the hips with a dumbbell in one hand
2. Keep your upper arm close to your body and parallel to the ground
3. Extend your arm backwards, focusing on contracting your triceps
4. Slowly return to the starting position

Variation: Try cable kickbacks for constant tension throughout the movement.

12. Skull Crushers

Commonly referred to as lying triceps extensions, skull crushers are essential for targeting the long head of the triceps.

How to perform:

1. Lie on a bench holding a barbell or EZ-bar
2. Bend your elbows to lower the bar toward your forehead
3. Straighten your arms to go back to the initial position.

From my experience, many lifters find that using an EZ bar helps alleviate wrist strain compared to a straight bar

 

13. Overhead Cable Triceps Extension

This cable variation provides constant tension throughout the range of motion.

How to perform:

1. Face away from a low cable pulley with a rope attachment
2. Bend forward slightly and hold the rope overhead
3. Extend your arms, focusing on contracting your triceps
4. Slowly return to the starting position

Pro tip: Experiment with different cable heights to find the angle that works best for your body mechanics.

14. Band Pushdowns

Band pushdowns are an excellent option for home workouts or as a warm-up exercise.

How to perform:

1. Secure a resistance band to a top anchor point
2. Grasp the band with both hands, elbows at your sides
3. Extend your arms downward, pushing against the band’s resistance
4. Slowly return to the starting position

Personal insight: I often recommend this exercise to clients for travel workouts or active recovery days.

15. Close-Grip Push-Ups

This push-up variation shifts more emphasis to the triceps compared to standard push-ups.

How to perform:

1. Start in a push-up position with your hands placed closer than shoulder-width apart
2. Lower your body until your chest is touching the floor.
3. Push yourself back up to the initial position.

Variation: Elevate your feet on a bench or stability ball to increase the difficulty and target the long head even more.

By incorporating these 15 best long head triceps exercises into your routine, you’ll be well on your way to building stronger, more defined arms. Remember to focus on proper form, progressive overload, and consistency for the best results.

Building Your Triceps Workout

Now that we’ve covered the best long head triceps exercises, let’s put them together into an effective workout routine.

Sample Triceps Workout

Exercise	Sets	Reps	Rest
Overhead Triceps Extension	3	10-12	60s
Close-Grip Bench Press	4	8-10	90s
Rope Pushdowns	3	12-15	60s
Diamond Push-Ups	3	To failure	60s

[IMAGE HERE: A photo of your gym logbook or a whiteboard with this workout written out]

Pro tip: I’ve found that alternating between heavy, compound movements, and isolation exercises yields the best results for my clients.

Progressive Overload: The Key to Continuous Gains

To keep building strength with these best long head triceps exercises, you need to implement progressive overload. Here’s how:

1. accumulate weight
2. Add more reps or sets
3. Decrease rest time between sets
4. Slow down the eccentric (lowering) phase

FAQs About Best Long Head Triceps Exercises

 

What is the best exercise for the long head of the triceps?

Based on my experience and scientific research, the overhead triceps extension is one of the best long head triceps exercises. It allows for a full stretch of the long head, which is crucial for maximizing growth and strength. However, for the best results, incorporate a variety of exercises that target the long head from different angles.

What triceps exercise hits all 3 heads?

The close-grip bench press is excellent for targeting all three heads of the triceps simultaneously. It’s a compound movement that allows you to lift heavy weights, stimulating overall triceps growth. I often use this as a staple in my clients’ arm workouts.

Which triceps exercise is most effective?

The most effective triceps exercise can vary depending on individual factors like body mechanics and goals. However, in my experience, the diamond push-up is incredibly effective for most people. It requires no equipment, can be done anywhere, and provides excellent triceps activation. For weighted exercises, the overhead triceps extension and close-grip bench press are top contenders among the best long head triceps exercises.

How to target all heads of triceps?

To target all heads of the triceps effectively:

1. Include overhead movements (like overhead extensions) for the long head
2. Use pushdown variations for the lateral head
3. Incorporate close-grip pressing movements for overall triceps development
4. Vary your grip and arm positions to hit the triceps from different angles

Remember, while it good to target all heads, focusing on the long head with the best long head triceps exercises will yield the most visible results in terms of arm size and strength.

Conclusion

Incorporating these best long head triceps exercises into your routine will undoubtedly fast-track your arm gains. Remember, consistency and proper form are key. Keep pushing, stay patient, and watch your triceps transform!

Thank you for reading this comprehensive guide. Here’s to your strongest triceps yet!

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