3 Best Exercises for Building the Long Head of Your Triceps

A Boxrox article outlines three exercises aimed at building the long head of the triceps. Original source BOXROX.

Why it matters for push-ups

The long head of the triceps helps to extend the elbow and supports the lockout at the top of a push-up. When you train this portion, you may notice stronger finishes, better control on reps, and less fatigue during longer sets. A focused long head program can improve stability around the elbow and shoulder, which matters whether you are doing standard push-ups, close grip variations, or elevated push-ups. In practice, these moves train the line of pull that finishes each rep, so gains in endurance and form transfer to your daily push-up work. If your goal is more power through the top of the press and fewer shaky reps, prioritizing the long head is worth a dedicated block.

PUSHapp take

From a practical standpoint, these moves fit well into a push-up focused routine. Allocate two training days a week to triceps work that emphasizes the long head while keeping the overall program balanced with pushing volume. Prioritize smooth tempo and full range of motion. Start with 3 sets of 8 to 12 reps and progress by adding a little weight or improving control on the descent. Keep the shoulders stable and avoid flaring the elbows excessively during any exercise. Track how your push-up reps feel after adding these moves and adjust rest and load accordingly.

Try this

• overhead triceps extension with a dumbbell or cable, slow descent, controlled press
• close grip push-ups or diamond push-ups focusing on the elbow reach and long head engagement
• incline skull crushers or lying triceps extensions with moderate resistance and strict form

Original source BOXROX.

1 min read.

Source: BOXROX. PUSHapp commentary is original and based on the public RSS summary.