Exercises For A Longer Head Of The Triceps

Your triceps, or the muscles on the back of your arms, have three parts, or heads. No one portion of your triceps functions independently of another, and all portions of your triceps function to straighten out and rotate your lower arm. Various exercises work your triceps, some heavier, some providing a greater range of motion. For maximal development, use a combination of several exercises. Consult a health care professional before beginning any strength training program.

Close-Grip Bench Pressing

Bench pressing works all aspects of your triceps but, according to a 1995 study published in the "Journal of Strength and Conditioning Research," close-grip bench pressing works your triceps even more. The action of pushing the bar farther increases the workload your triceps perform. You can use a great deal of weight through a good range of motion, making close-grip bench pressing one of the best exercises for your triceps. Perform this exercise like a regular bench press, with your head, shoulders and hips flat on the bench and your feet flat on the floor. You should grip the bar with your hands no more than 12 to 16 inches apart, unlike a conventional bench press where your hands are wider than your shoulders.

Dips

Dips require a special bar or apparatus that allows you to lower yourself in-between the bars like a gymnast on the parallel bars. This exercise works your triceps thoroughly, and allows a full range of motion. According to Frederic Delavier author of "Strength Training Anatomy," dips not only work your triceps, but your chest and shoulders as well. This exercise can be performed for any number of repetitions, or you can add weight to increase the resistance. Never drop into the bottom position of a dip, this can strain your shoulders or chest.

Extensions

Extensions can be performed with a barbell or dumbbell, and are usually performed for slightly higher repetitions. Where a close-grip bench press should usually be performed for five to eight repetitions, perform extensions for sets of 10 to 12 repetitions. To perform an extension, grip a barbell with your hands shoulder-width apart and lay flat on a bench. With your arms fully-extended above you like you had just completed a bench press, lower the barbell to your forehead by bending your elbows, then straighten your arms. Always use a spotter when performing this exercise -- there is a reason why they are sometimes called skull-crushers. When using dumbbells, grip the dumbbells with your palms facing each other, and lower the dumbbells to the top of your shoulders. You can use more weight with a barbell, dumbbells work your triceps through a greater range of motion.

Overhead Extensions

Overhead extensions can be performed with a barbell or dumbbell, and this exercise gives your triceps the greatest stretch and work through the greatest range of motion. Sitting upright with your torso braced in position, grip a barbell with an overhand grip and extend your arms to the ceiling. Lower the bar behind your head as far as you can without hurting yourself, and then straighten your arms. If you are using a dumbbell, wrap both hands around either the handle, or one end of the dumbbell to ensure it does not slip. This exercise should be performed for sets of 10 to 15 repetitions.