You must have seen reels and videos of athletes and bodybuilders flexing their arms from behind? The sight of that amazing horseshoe shape cascading down is the long head of the triceps. Did you think you would need a fully-equipped gym to develop a body like that? Well, the truth is you do not need to make a huge investment to develop a muscular body with strong triceps.
Understanding the long head
Your triceps have three heads, and the long head is the largest. It runs along the back of your arm, starting from your shoulder blade. So, why is it different from the other two heads? Well, it crosses both your shoulder and elbow joints.
Why is home training beneficial for long head development?
Commercial gyms have many devices, including cable machines. However, the long head of the triceps can do without such equipment. It needs stretch and tension. Think of the fact that in ancient times, bodybuilders used old-school movements and developed amazing physiques. You need to know about the best long head triceps exercises and also use the right supplements.
Exercises to develop the tricep long head easily
You can use dumbbells to develop your triceps’ long head without hitting ten gyms. It is useful to try out the overhead dumbbell extension. You can do it in a sitting or standing posture.
Stand or sit with a single dumbbell held overhead with both of your hands. Lower it slowly behind your head, keeping your elbows pointed forward. You will feel the stretch.
Resistance band overhead extension
What if you don’t have heavy dumbbells? You can always use quality resistance bands. Stand on a resistance band and bring the handles overhead. The band creates constant tension throughout the entire range of motion. This is something dumbbells can’t match.
Loop a medium to heavy band under your feet and grab both the ends. Then, you can do the same overhead extension pattern.
Lying dumbbell extension
Lie on your back on a bench or the floor. You have to hold dumbbells directly above your chest with arms extended. Then lower them toward your forehead and bend only at the elbows. Use a weight you can control for 10-12 repetitions.
Mistakes to avoid as you exercise
Do not make these common mistakes if you want to develop the triceps long head.
- Do not do too many exercises to develop the triceps and avoid going too fast. That will surely drain your energy and can also lead to injuries.
- When you lower the dumbbells, do it slowly and avoid rushing about.
- Do not expect overnight changes as the results develop over time.
- Do not begin with heavy dumbbells and thicker bands at first. Once you become comfortable with the workouts, you can increase the weight.
The role of nutrition
Trying home exercises to develop the long heads of the triceps can be useful. However, you must offer your body the required nutrition for the added energy. You will need natural supplements with adequate protein and organic ingredients. For a good experience, you can check the range of crownsupplements.com.