Do you want to build mass by focusing on long head tricep exercises? Want to improve shoulder health and extension while gaining strong arms by performing long head tricep exercises?
If your answers are a big yes, this guide on the top 7 long head tricep exercises for strong arms is just meant for you.
1) Incline Dumbbell Tricep Kickbacks
Start by lying chest-first at about a 45-degree angle on an incline bench. Now, you will need to straighten the spine and engage your core for maintaining a straight posture while lying down.
Thereafter, you will have to tuck the elbows into the sides and extend them to straighten the arm till they're parallel with the body.
Now, you will have to take a small pause and squeeze the muscles to ensure optimal contraction.
The last step is all about lowering the dumbbells slowly back to the initial position while ensuring the arms stay still throughout the movement.
2) Triangle Push-ups
To get started, you will have to start with your core braced and toes tucked in a high plank position.
Now, you will have to move the hands inward till they are centered under the chest in such a way that the fingers form a diamond or triangle.
Thereafter, you will have lower yourself slowly with the spine straight, elbows tucked, and core braced.
Finally, you'll have to take a brief pause before you lift yourself back into the initial position.
3) Tricep Pushdowns with a Rope
You will have to stand in front of the cable pulley machine with the feet hip-width apart while having a minor bend in the knees. Now, you need to get hold of the rope apparatus with an overhand grip on both sides of the hands while keeping your elbows tucked to the sides.
Thereafter, the rope needs to be pulled downwards while you keep the chin tucked and the core braced while your upper arms stay still.
Now, you will have to take a brief pause and squeeze the muscles when the ends of the rope reach the hips. The last step is all about releasing slowly and reverting back to the initial position.
4) Overhead Rope Extensions
You need to stand in such a way that you face away from the cable pulley machine. Now, you will have to take a split stance position and step one foot out in front of the other to remain stable.
Now, you can reach overhead and take hold of the rope with the palms facing each other (use a neutral grip). Thereafter, lean forward and you may make stance adjustments as required for balance.
Now, you will have to flex the triceps, extend the arms, and pull the rope overhead with the elbows tucked in and parallel to the floor.
The last step is all about taking a brief pause and squeezing the muscles with the arms fully extended before you return to the initial position.
5) Overhead Dumbbell Extensions
To get started, you need to hold the dumbbell and stand with the feet hip-width apart. Now, you will have to keep the elbows tucked towards the ears while stretching the arms overhead. Do make sure to bend the elbows while keeping the upper arms erect.
Thereafter, you will have to lower the dumbbell carefully behind the head until a stretch is felt in the triceps. Now, you need to focus on squeezing the muscles and extend forward. Lift the dumbbell until the arms are fully extended.
The last step is all about continuing to lower and extend to add reps and then bring the dumbbell back overhead and set it down.
6) EZ Bar French Presses
To get started, you need to hold an EZ bar using a narrow overhead grip and sit on a slightly inclined or upright bench. Now, you have to stretch the bar overhead while keeping the triceps engaged and the elbows tucked.
Make sure to keep the upper arms upright while lowering the EZ bar slowly behind the head until a stretch is felt in the triceps.
Now, you will have to pull the EZ bar back over until there is a complete extension.
7) Barbell Behind the Neck Presses
To perform this exercise, you need to hold a barbell while standing with feet shoulder-width apart using an overhand grip. Now, you will have to raise the barbell overhead and rest it across the shoulders.
Make sure the hands are just outside of the shoulder-width while you are using a narrow grip starting position. Now, get ready to brace the core and press the weight overhead until the arms are extended.
Thereafter, you will need to squeeze the muscles at the top and lower back to the initial position slowly. The last step is all about engaging the triceps and keeping the elbows tucked.
We hope that this guide on the top 7 long head tricep exercises for strong arms was useful to you.