Many people focus on building their biceps to increase the size of their arms. they don’t know that the tricep is a big muscle.
Tricep is an important part of our arms. Most gymgoers want big arms for a good personality. An increase in triceps is very important for big arms. Because the tricep is the big muscle of our arms. The long head of the tricep is the big muscle of the tricep. tricep exercises for the long head is very impotent for growth of our arms.So we should pay attention to the long head of the tricep.
What is the long head of the triceps-
The long head of the tricep is a big part of our arms. To make big arms, we should focus on a long head.
So, I will tell you about the best tricep exercises for the long head.
These are the best tricep exercises for long head-
1- Overhead cable tricep extension-
Technique-
Attach the rope to bottom pully of the machine. Grip the rope with both hands and extend your arms with your hands directly above your head. The palms of your hands should be facing each -other. Your elbows should be close to your head while your arms are perpendicular to the ground, with your knuckles aimed at the ceiling. This should be your starting position. Now inhale and slowly lower the rope behind your head, while keeping your arms stationary. Continue lowering the rope until your triceps are fully stretched. Then exhale and use your triceps to return the rope to the starting position. Repeat the raps, according to your strength.
AttachPrecautions-
Do this exercise slowly to target your long head of triceps.
Benefits-
It is best for tricep exercise, especially for a long head. The overhead cable tricep extension is good for stability and core. It increases the size of the long head. If you suffering from any injury or health issue, avoid this exercise.
2-Ez bar french press-
Technique-
Take a bar above your head with a close grip. in this position, your thumbs should touch. After you can make your Core tight, your feet should firm on the floor. Now come down behind your head, let your tricep stretch, come up, and squeeze. , it is like a lying triceps extension only. For the best activation of the triceps, you should sit straight up. At the top down lock out your elbows, because that will do damage to your joint. Always keep soft elbows. Down, stretch, and squeeze back up. Make your bench position up for a good range of motion. Take 10-15 raps if you want the best muscle gain. Try to keep your elbows facing forward as much as you come up extend and squeeze.
Precautions-
It is also an overhead exercise. Always do this exercise in control way. Do not cheat. If you suffering from any injury or health issues, avoid this exercise.
Benefits –
It is the best overhead exercise for the activation of the overhead of the triceps.
3-Close grip barbell bench press-
Technique-
Lay down on the bench and grip the bar in direction of your shoulders. Get your feet nice and flat keep your back flat, and now push straight up. When you put the bar breath in.
Keep your wrists straight and bring the barbell close to your belly button. Come down until you are just barely breaking 90 degrees push straight up and breathe out.
Precautions-
Do this exercise slowly-slowly with the best posture If you have any injury or medical issue, please stop to do this exercise.
Benefits-
It is compounded exercise. It targets the triceps, shoulders, and anterior deltoid muscles.
4- Triceps bench dips-
Technique-
In starting put your hands on the edge of the bench, keeping your arms semi-fixed with the elbows as close as possible to the body. The legs were slightly bent, resting on the heels. For muscle contraction, lower yourself with a slow and controlled movement until your elbows form an angle that is approximately 90. At last by forcing on the triceps, slowly return to starting position.
Precautions-
If you have any injury or pain, avoid this exercise.
Benefits-
It is good exercise for the activation and growth of the triceps.
5-Diamond push-ups-
Technique-
Get down on your hands and knees as you would for normal push-ups. Push your hands in the diamond position. Keep your core nice and tight and straight like a plank. Elbows in and come down breathe in as you come down, and then breathe out. You are going to drop your chest into your hands and come back up. In this position force your elbows to the floor.
Precautions-
It is compounded exercise. So If you have any injury or pain, avoid this exercise.
Benefits –
It is the best exercise for triceps growth.
6-Jm press-
Technique-
Use a narrow grip, with one to two fingers on the barbell. Set up for bench press. Elbows should be set at a 45-degree angle from the body. In this exercise, elbows will remain above the torso throughout the movement. As you lower the bar, the grip will transition to a “pseudo false grip” prior to pressing. Bar will remain over the chin and will not reach the chest. Press to extended elbows, allowing the triceps to work.
Precautions-
It is compounded exercise of the triceps. So If you have any injury or pain, avoid this exercise.
Benefits –
It is best exersises for triceps.Shouler, pecs, and delt also include partially in this exercise.
7- Rolling tricep extension-
Technique-
Lay down on the flat bench, and take two dumbbells. You should choose a weight that you can comfortably go through the full range of motion. Keep your hands in a neutral grip. Your palms should go to face you the whole time. Now roll and extend your palms. Come down and let your triceps roll back. Stretch your triceps, roll back, roll forward, and extended. Come down controlled, roll them back, come up and squeeze.
Precautions-
It is compounded exercise of the triceps. So If you have any injury or pain, avoid this exercise.
Benefits-
It is best to exercise full activation of the triceps, especially of the long head.
8-Kick back-
Technique-
To perform a tricep kickback, take a dumbbell, place your left knee and left hand on the bench, under your shoulder, keeping your back flat. Lift the dumbbell So your elbow is level with your shoulder and extend your arm, keep your elbow level with your shoulder, and return to the start position. Repeat for the same number of raps on another side.
Precautions-
If you have any injury or pain, avoid this exercise.
Benefits-
It is best to exercise for activation and growth of the triceps of the long head.
For big Arms biceps are also important so for more information see here-5 Easy Effective Workout Of Biceps in 2022
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Conclusion-
These are the best tricep exercises for the long head..I hope this article will helpful to you.