TRICEP LONG HEAD EXERCISES FOR THICKER ARMS || TRICEPS MEDIAL HEAD EXERCISES

If you’re searching to pack dimension onto your triceps and maximize the improvement of your top arms, constructing up the lengthy head of the triceps is an vital step in the process.

This is due to the fact the triceps make up 2/3 of your ordinary top arm mass, and the lengthy head is the greatest of the three man or woman heads it contains.

Although all three heads function the simple characteristic of elbow extension, the tricep lengthy head is special in that, in contrast to the lateral and medial heads, it crosses the shoulder joint and additionally assists in the feature of shoulder extension.

For that reason, the fantastic tricep lengthy head workouts are these that commence with the shoulder in a flexed position, as this lengthens the lengthy head and motives it to take on the majority of the load in the course of the lift.

In different words, if you favor to get the exceptional tricep lengthy head exercise possible, you’ll desire to location your foremost focal point on overhead extension exercises.

Now, maintain in idea that on every occasion you function ANY primary workout involving elbow extension, you’ll continually be hitting all three heads of the triceps to a sure degree. So whether or not it be overhead extensions, cranium crushers, pushdowns, kickbacks or narrow-grip presses and dips, the tricep lengthy head will usually be activated regardless.

However, if your intention is to mainly emphasize the lengthy head and shift extra focal point onto that precise element of your arms, the 5 workout routines under are my pinnacle picks…

(You can both watch the video under for a stay demonstration of the 5 tricep workouts or use the pics and written descriptions underneath it)

The 5 Best Tricep Long Head Exercises

1 – One-Arm Overhead Cable Extensions

overhead cable extension

Whenever it comes to isolation workouts for the triceps, cables are usually my favored choice. This is due to the fact they supply a greater constant resistance curve in contrast to free weights, and most lifters locate that they region much less stress on the elbow joints as well.

One arm overhead cable extensions are a remarkable alternative to goal the lengthy head due to the fact they’ll preserve the triceps below consistent anxiety for the duration of the complete workout whilst additionally working every arm independently to prevent/treat conceivable measurement and power imbalances.

In order to execute these with appropriate form, sincerely grasp onto a cable except the usage of any attachments and stand going through away from the machine.

From there, whilst preserving your again straight, clearly lengthen the cable upward with your elbow till your triceps are wholly contracted, and then decrease it returned down till you experience a top relaxed stretch.

You don’t have to preserve your elbow absolutely tucked in, however don’t permit it to flare out excessively either.

2 – Overhead Rope Extensions

overhead rope extensions

This is some other distinctly positive cable version and is achieved the use of the equal simple form, without that you’ll be the usage of a rope attachment and performing the exercising with each fingers at the identical time.

Again, simply make certain that your again is straight and elbows are now not excessively flared, and for an introduced contraction in the tricep lengthy head, focal point on pulling the rope aside at the pinnacle of every rep.

3 – One-Arm Overhead Dumbbell Extensions

one arm overhead dumbbell extension

If you don’t have get entry to to cables (or if you’d simply select to use free weights) then an overhead extension the use of dumbbells will be your subsequent high-quality bet.

I select the single arm version for the equal purpose listed above (preventing size/strength imbalances) and due to the fact it approves your fingers and shoulders to go in a greater herbal motion.

The simple structure right here is the same. Just snatch a single dumbbell with one hand and prolong it overhead, and then slowly decrease it in the back of your head till you sense a cosy stretch earlier than urgent it lower back upward.

4 – Two-Arm Overhead Dumbbell Extensions

seated overhead dumbbell extension

This exercising is completed with a single dumbbell the use of each fingers at the identical time. It can be achieved seated or standing, however due to the fact you’ll be a dealing with heavier weight right here it will probably be less difficult to get into function the use of the seated version.

To operate them, location each fingers on both facet of the internal plate of a dumbbell and then press it overhead. From there, decrease the dumbbell at the back of your head by using bending at the elbows as some distance as is comfortable, and then prolong the dumbbell lower back up till the triceps are completely contracted.

5 – French Presses

french press

Last on the listing of tricep lengthy head workouts is a fundamental overhead extension the usage of an ez-curl bar or straight bar. I in my opinion put these as my final desire on the listing for the reason that I discover it a bit awkward having the palms locked onto a constant bar like this, however if you can operate the workout simply then it is genuinely an perfect option.

I would advise going with an EZ-cur bar if you have one handy for the reason that the angled handles will put your wrists into a greater herbal position.

Simply sit down in opposition to a bench ideally with a again support, press the bar overhead, and then operate a preferred tricep extension with the aid of reducing the bar at the back of your head and extending it again up.

Additional Tips To Keep In Mind

When it comes to any overhead extension workout for the triceps, the emphasis must usually be on control.

These actions must NOT be carried out explosively or with giant quantities of momentum, as this can very without difficulty overstress the shoulders and elbows and lead to troubles down the road.

Keep the weights average and educate with barely greater rep degrees of at least eight per set, and function every rep with the purpose of maximizing tricep lengthy head anxiety as a substitute than definitely shifting the weight factor A to B.

Also preserve in thinking that cranium crusher moves are advantageous tricep lengthy head workouts as well, however considering that overhead extensions vicinity the shoulder into a totally flexed position, they’ll nevertheless be the most useful desire you’re searching for most lengthy head activation.