Strength training exercises focusing on sculpting 'slim triceps', as suggested by a fitness professional
Targeting the Long Head of the Triceps for Upper Arm Growth
If you're looking to increase the size of your upper arms and enhance their aesthetics, focusing on exercises that effectively target the long head of the triceps is crucial. This muscle, which crosses the shoulder joint, contributes significantly to the width and size of the upper arm.
To effectively target the long head of the triceps, incorporate exercises that involve both elbow extension and shoulder flexion. These exercises put the long head under a deep stretch, helping to maximize its engagement.
Some key exercises to include in your routine are:
- Overhead tricep extensions: Using dumbbells, cables, or EZ curl bars, perform these exercises with your elbows pointing up and close to your head, emphasizing a deep stretch at the bottom.
- Skull crushers: Perform these exercises while lying on a flat or incline bench, lowering the weight behind your head to maximize the stretch.
- Cable rope overhead extensions: These exercises keep your elbows stationary and emphasize a full overhead extension with consistent tension.
- Exercises that position your arm overhead or behind your body: This ensures the long head is actively engaged and stretched throughout the movement.
In addition to these exercises, consider the following technique tips:
- Use moderate weight with controlled, deliberate repetitions to maximize muscle engagement and reduce injury risk.
- Always perform movements through a full range of motion.
- Prioritize exercises that place the triceps under a deep stretch, as this activates the long head more effectively than exercises performed with arms at the sides.
The inclined weight bench can be particularly useful in targeting the long head of the triceps. For instance, the dumbbell overhead extension, when performed on an inclined weight bench, offers an intense stretch to the triceps and angles the arms slightly in front of the body, relieving tension on the shoulders.
Other exercises such as the wolverine pull down and the drag kickback, also designed to target the long head of the triceps, can be effectively performed with the help of an inclined weight bench.
To reap the benefits of these exercises, aim to perform 3–4 sets of 8–15 reps, focusing on controlled form and full stretch-contraction cycles to drive hypertrophy.
Remember, the key to a successful workout is consistency and proper form. So, take your time to master these exercises and watch your upper arms transform!
[1] Source for technique tips: https://www.muscleandstrength.com/workouts/triceps.html [2] Source for long head contribution: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6148656/ [4] Source for rep range: https://www.muscleandstrength.com/workouts/triceps.html [5] Source for deep stretch activation: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6148656/
Science reveals that targeting the long head of the triceps not only aids in enhancing upper arm size, but also contributes to its width. Therefore, health-and-wellness enthusiasts looking to improve their fitness-and-exercise routines can incorporate exercises such as overhead tricep extensions, skull crushers, cable rope overhead extensions, and exercises that position the arm overhead or behind the body, all of which effectively target the long head of the triceps.
