THE TOP FIVE TRICEP LONG HEAD EXERCISES FOR THICKER ARMS

If you're looking to build thicker arms, you need to focus on your triceps muscle, which makes up two-thirds of your upper arm. Specifically, the triceps long head is the largest of the three triceps heads and is responsible for giving your triceps their distinctive horseshoe shape. Therefore, incorporating exercises that target the triceps long head is essential if you want to achieve the desired results.

In this article, we will focus on the top five triceps long head exercises that will help you achieve your goal of thicker and stronger arms. These exercises have been selected based on their effectiveness in targeting the triceps long head, which is the largest and most visible part of the triceps muscle. Here are the top five triceps long head exercises that can help you build thicker arms:

Close Grip Bench Press:

The close grip bench press is an excellent exercise for building triceps mass, especially in the long head. To perform this exercise, lie down on a flat bench and grip the barbell with your hands placed shoulder-width apart or closer. Lower the barbell to your chest, keeping your elbows tucked in to target the triceps. Push the weight down until your arms are fully extended and then slowly return to the starting position. This exercise not only works the triceps but also engages the chest and shoulders. To maximize the activation of the triceps long head, you should perform this exercise with a close grip and a full range of motion. You can use a variety of resistance, including dumbbells, barbells, or even a resistance band.

Overhead Triceps Extension:

The overhead triceps extension is a great isolation exercise that targets the triceps long head. To perform this exercise, hold a dumbbell with both hands and lift it above your head. Keep your elbows close to your ears and slowly lower the weight behind your head until your forearms touch your biceps. Raise the weight back up to the initial position. You can use a variety of resistance, including dumbbells, kettlebells, or even a resistance band. You can also perform this exercise with a single arm, which will help to isolate each tricep and increase muscle activation.

Skull Crushers:

The skull crusher exercise is an excellent isolation movement for targeting the triceps long head. To perform this exercise, lie on a flat bench with a barbell or dumbbells. Extend your arms above your chest, then slowly lower the weight towards your forehead. Keep your elbows stationary and close to your head. Once the weight reaches your forehead, push it back up to the starting position.

You can use a variety of resistance, including dumbbells, barbells, or even a resistance band. It is important to maintain proper form through out the exercise to avoid injury.

Cable Triceps Pushdowns:

Cable triceps pushdowns are a great exercise for targeting the triceps long head. To perform this exercise, attach a straight bar or rope to a cable machine. Stand facing the machine and grip the bar or rope with an overhandand overhead grip. Keep your elbows close to your body and push the weight down until your arms are fully extended. Release the weight gradually back to its initial position. You can adjust the weight and the attachment to focus on different parts of the triceps muscle. For example, using a rope attachment allows for a greater range of motion, while using a straight bar focuses on the lateral head of the triceps.

Dips:

Dips are a compound exercise that targets the triceps, chest, and bigger shoulders. However, by leaning forward and keeping your elbows close to your body, you can shift the focus onto your triceps long head. To perform this exercise, find parallel bars and grip them with your palms facing down. Lower your body until your arms are at a 90-degree angle, then push yourself back up to the starting position. You can increase the resistance by using a weight belt or a resistance band. It is important to keep your body upright and your elbows close to your body to target the triceps long head.

Conclusion:

In conclusion, incorporating these five triceps long head exercises into your arm workout routine can help you develop thicker and stronger arms. Remember to vary your resistance, adjust your form, and maintain proper technique to maximize your results. With consistent training and proper nutrition, you can achieve your goal of bigger and stronger triceps.