Boost Your Arm Strength with Long Head Triceps Exercises


Are you tired of your arms looking weak and flabby? If you want to build stronger and bigger triceps so that you can easily lift heavier weight and can do better in your workout? If yes, then you need to stay till the end to learn how you can boost your arm strength with Long Head Triceps Exercises.

In this article, we’ll learn in more details about long head triceps exercises and how to target this muscle group more effectively. Even if you’re a trained lifter or a new beginner, you’ll learn more about it and find various types of useful tricks and tips that will help you to get the best out of your triceps workout.

So, let’s get in to it and discover the best and most effective way to do long head triceps exercises for building stronger and more defined arms.

Triceps Exercises

The largest muscle in our bodies is the Brachii Muscle, which is on the upper arm’s back. This is the main targeted muscle while performing triceps exercise. Given below are some most effective triceps exercises:

Boost Your Arm Strength with Long Head Triceps Exercises

Check Amazon Deal Of The Day Price Offer 

Types of Triceps Exercise and How to Perform ?

Triceps Dips: Use a bench or a chair and sit on the edge of it, with your both hands grip the edge on either side of your hips, move your butt off the bench or a chair that you are using and lower yourself down by bending your elbows till your arms form a 90-degree angle. Push yourself back and by using your triceps lift your body weight to the starting position.

Close Grip Push Ups: Assume you’re in a push up position, with your hands closer together as in a normal standard push-up, bend your elbows as you lower yourself toward the ground and then push yourself back up to the starting position.

Crushers For Skulls: To perform this exercise lay down on a bench by holding dumbbell or a barbell with your arms extended upwards above your chest.Bend your elbows, lower the weight towards your forehead, and then raise it back up to the starting position.

Pushdowns For Cables: Grip the ends of a rope that has been attached to a cable machine’s high pulley with your hands. Keeping your elbows near your body, push the rope down until your arms are completely broadened, and afterward slowly release the load back up to the starting position.

Above Rear Arm Muscle Augmentations: Lift a dumbbell or kettlebell above your head while holding it with both hands. Bring down the weight behind your head, bend your elbow and then lift it back to the original starting position.

Dumbbells Set and Fitness Kit for Men and Women

Check Amazon Price : Fitness Kit for Men and Women 

By including these exercises in your workout routine, you can strengthen and tone your triceps. As with any workout, start with lighter weights and use good form. Once you are familiar with this form of exercise you will get better and then you can gradually increase the weight.

The Importance of Long Head Triceps Exercises

Before we get in to details about the particular exercise, we should know the importance of long head triceps exercise. The triceps muscle is the combination of three heads, the medial head, the lateral head and the long head.

While all three heads play a role in arm strength and stability, the long head is particularly important for building size and definition.

When you train the long head of the triceps, you create more mass in the upper arm, which can help to create a more defined look.

However, the long head muscle is key part of our body in expanding the elbow joint, which is important in many upper body workouts, for example bench press and overhead press.

Now that you are aware with the importance of this long head triceps exercise, we should move on to take a look at some of the best exercises which targets this muscle group.

Top Long Head Triceps Exercises

Close-Grip Bench Press

Multi-Functional Fitness Bench

Discounted offer on Amazon Price: Multi-Functional Fitness Bench

The close-grip bench press is a best exercise to build triceps size and strength. While performing this exercise bring your hands closer together on the barbell, shift the focus of the movement to the triceps, especially the long head.

Place your feet flat on the ground while lying down on a bench. The barbell should be held in such a way that its width is slightly less than shoulder-width.

Bring down the bar to your chest, keeping your elbows wrapped up near your body. Focus on contracting your triceps at the top of the movement as you press the bar back up to the starting position.

Overhead Triceps Extension

The overhead triceps’ extension is a great exercise for targeting the long head of the triceps, as well as the shoulders and upper back. You can use kettlebell, cable machine or dumbbell to perform this exercise.

To perform the overhead triceps extension, stand or sit with your feet shoulder-width apart. keep your elbows close to your head, with both hands hold the weight, then slowly lower the weight behind your head, keeping your elbows stationary. Wait for some time at the bottom of the movement, then press the weight back to the original position, by focusing on contracting your triceps.

Triceps Pushdowns

Triceps’ pushdowns are a great isolation exercise that specifically target the triceps, including the long head. This exercise can be performed with a cable machine or resistance bands.

To perform triceps pushdowns, stand in front of the cable machine or attach the resistance band to a high anchor point. Grasp the handle or band with an overhand grip, keeping your elbows close to your sides. Push the handle or band down towards your thighs, focusing on contracting your triceps at the bottom of the movement. Slowly release the weight back up to the starting position and repeat.


Dips are a compound exercise that work the chest, shoulders, and triceps. By leaning forward and keeping your elbows close to your sides, you can target the long head of the triceps.

To perform dips, find a dip station or parallel bars. By keeping your elbows close to your sides, place your hands on the bars and lift yourself up. Slowly lower yourself down, leaning forward to target your triceps, keep your focus on contracting your triceps at the top of the movement, push yourself back up to the starting position.

Pros and Cons of Long Head Triceps Exercises


Increased muscle growth: The long head of the triceps muscle is the largest of the three triceps heads, so working it out with targeted exercises can lead to greater muscle growth and strength.

Improved aesthetics: Developing the long head of the triceps can help create a more defined and aesthetically pleasing shape to the upper arm.

Improved performance: Strong triceps muscles are important for many exercises, such as bench press and overhead press, so targeting the long head can help improve overall performance.


Risk of injury: Because the long head of the triceps is a larger muscle, it can be more susceptible to injury if exercises are not performed with proper form and caution.

Imbalanced development: Focusing too much on the long head of the triceps without also targeting the other two heads can lead to imbalanced muscle development, which can impact overall strength and performance.

Overtraining: The triceps muscles should not be overworked because it can cause injury and muscle fatigue. Incorporating rest days and proper recovery time is crucial for long-term success and injury prevention.

Overall, incorporating long head triceps exercises into your workout routine can be beneficial for muscle growth and performance, as long as they are performed with proper form and caution, and balanced with exercises targeting the other triceps heads.


In conclusion, long head triceps exercises are essential for building bigger, stronger, and more defined arms. By incorporating a variety of exercises into your triceps workouts, you can target this muscle group effectively and see real results.

Always keep in your mind the proper form and technique of the exercise, and don’t think other way or be afraid to push yourself by doing more reps with heavier weights. You can achieve your fitness goals and build the arms you’ve always wanted with consistency and dedication.

Frequently Asked Questions 

Q: How often should I train my triceps?

A: You can perform on your triceps 2-3 times each week, subject to your fitness level and your goal. Include a different types of exercises and rep ranges, to keep your workouts interesting, challenging and effective.

Q: Can I just do isolation exercises for my triceps?

A: While isolation exercises like triceps pushdowns can be effective for targeting the triceps, it’s important to include compound exercises like bench press and dips as well. These exercises work multiple muscle groups and can help you build overall upper body strength.

Q: How many sets and reps should I do for long head triceps exercises?

A: You can plan for 3-4 sets of 8-12 reps for each exercise, If you are planning to build strength, you can add more weight and lower the reps to 4-6 for every set.

Read More

  1. The Power of a 28-Day Workout Challenge.
  2. Unlocking the Power of Barbell Shrugs.
  3. 8 Pack Abs- Best Way to Get 8 Pack Abs.
  4. Mastering the Landmine Hack Squat.
  5. Is MCT Wellness a Hoax?

Disclaimer : The  details & information given here in this article is based on information as  available on other published site on internet. Do take medical advice before adopting it. Fitness Mantram Does Not Confirm It. This site contains affiliate links. If you choose to make a purchase after clicking a link the author/owner/creator may receive a commission at no ADDITIONAL cost to you. Thank you for your support!.

Leave a Comment