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Triceps training (long head)?

3 min read

Asked by: Maria Anthian

The Best Long Head Tricep Workout

  1. Close-Grip Bench Press: 3 sets of 4-to-6 reps with 2-to-3 min rest.
  2. Dips (weighted if possible): 3 sets of 6-to-8 reps with 2-to-3 min rest.
  3. Overhead Triceps Extension: 3 sets of 8-to-10 reps with 2-to-3 min rest.
  4. Cable Triceps Pushdown: 3 sets of 8-to-10 reps with 2-to-3 min rest.

How do you get a long head tricep?

Here are the top long head tricep exercises for building big arms.

  1. Incline Dumbbell Tricep Kickbacks. …
  2. Triangle Push-ups. …
  3. Tricep Pushdowns with a Rope. …
  4. Overhead Rope Extensions. …
  5. Overhead Dumbbell Extensions. …
  6. EZ Bar French Presses. …
  7. Barbell Behind the Neck Presses.


Does tricep dips work the long head?

Dips are a multi-joint body weight exercise that simultaneously work your chest, anterior deltoids and triceps. Dips equally work the long head and lateral head of your triceps with the medial head kicking in at the top of the movement.

How do you hit all 3 heads of triceps?

What tricep exercise hits all 3 heads? Diamond pushups are a great way to hit all three heads simultaneously, as are close-grip bench presses, kickbacks, and tricep pushdowns.

Which head of tricep is most important?

There’s the long head, which is responsible for most of the overall mass of your triceps and is located towards the back of your arm.

  • There’s the lateral head, which is smaller than the long head but is the most visible head from the side.
  • And lastly, there’s the medial head.


Do skull crushers work long head?

Skull Crushers Muscles Worked



While lowering the bar over your head works primarily the long head of the triceps. This is the upper part of the triceps that inserts under your rear delt.

How do you work all 3 triceps?

How to Build a Killer Triceps Workout

  1. Close-Grip Bench Press – 5 – 6 Reps, 4 sets.
  2. Overhead Triceps Extensions – 10 – 15 reps, 3 – 4 sets.
  3. Pushdowns – 10 – 15 reps, 3 – 4 sets.
  4. Diamond Push-Ups – 10 reps, sets until failure.


What do long head triceps do?

The main function of triceps brachii is extension of the forearm at the elbow joint. In addition, its long head contributes to the extension and adduction of the arm at the shoulder joint.

What is the single best tricep exercise?

Here are 5 of the best exercises to get your guns growing.

  • Dips: Dips are simply to perform and don’t require much equipment. …
  • Close Grip Bench Presses: …
  • Push-downs: …
  • French Presses Or Lying Triceps Extensions Or Skull Crushers: …
  • Overhead Extensions:


How do you target a long head?

TRICEPS LONG HEAD WORKOUT – ULISSES SECRETS …

How do you target a long head?


Extension is gonna work to target the long. Head this movement I try to keep the elbows tucked in chest up and I extend you notice when I go to the top I come out. So I can get that extra.

How do you target your long head biceps?

8 Most Effective Long Head Bicep Exercises for Huge Peaks

  1. Incline Dumbbell Curls. Your long head bicep will be targeted very well with incline bench curls. …
  2. Dumbbell Hammer Curls. …
  3. Close-Grip Barbell Curls. …
  4. Close Grip Preacher Curls. …
  5. Drag Curls. …
  6. Bayesian Curls. …
  7. Neutral Grip Pull Ups. …
  8. Chin-Ups.


Do hammer curls work long head?

In fact, the hammer curl is simply a variation of the regular bicep curl. Hammer curls target the long head of the bicep as well as the brachialis (another muscle in the upper arm) and the brachioradialis (one of the key forearm muscles).

What is the best tricep exercise?

Best Triceps Exercises

  • Close-Grip Barbell Bench Press.
  • Parallel Bar Dip.
  • Triceps Pushdown.
  • Skull Crusher.
  • Bodyweight Skull Crusher.
  • Floor Press.
  • Decline Bench Cable Extension.
  • JM Press.