How to train the long head of the triceps

The long head of the triceps is an important part of the triceps in our body. This part of the muscle is often exercised when doing fitness. Many friends also do fitness, but some people don’t know where the long head is, and they don’t know how to exercise this part of the muscle when exercising. Through the following introduction, let us understand how to exercise the long head of the triceps.

The triceps brachii consists of three separate muscle heads - the long head, the lateral head, and the medial head. Although it is impossible to train one muscle head in isolation without working the others, certain exercises can focus on training specific muscle heads. Therefore, it is very important to choose triceps exercises purposefully based on understanding the different effects of various exercises on triceps training. For example, a long head can add volume to the upper arm when viewed from the side.

All overhead triceps extensions are good exercises, with the long head doing the bulk of the work in stretching the triceps behind the neck. Because the long head of the triceps is attached to the shoulder blade, straightening your upper arm behind your neck can fully stretch the long head muscle. Contracting your muscles from a stretched position will give you a better workout.

The behind-the-neck triceps extension is one of the most effective exercises for training the triceps, and it is also a very difficult exercise.

Target area: Long head of triceps

Overhead triceps extensions are great for targeting the long head of the triceps, but we recommend using different overhead triceps extensions to vary your workout. One of my favorite exercises is the single-arm dumbbell overhead dip. It can balance the circumference of the strength of both arms.

Action essentials:

1. Sit backwards on the preacher's chair with the lower edge of your shoulder blades against the seat, or you can sit at the front of a bench. If you stand, keep your whole body upright and don't shake during the movement.

2. Action process: Hold the dumbbells above your head with your arms straight, but not locked. Your upper arms should be just outside your ears. Bend your elbows and slowly lower the dumbbells behind your neck, stopping at the position where your forearms are just above parallel to the ground. Pause slightly, then use your upper arms to lift the dumbbells back to the starting position. repeat.

Through the above introduction, we know how to exercise the long head of the triceps. When exercising, we must pay attention to not only correct movements to prevent cervical spine injuries, but also steady movements. We can sit or stand, and when standing, we must prevent waist injuries.