Tricep Long Head Push-Up: Mechanics, Proper Execution, and Variations

How do you do a tricep long head push-up?

A "tricep long head push-up," often referred to as a close-grip push-up or diamond push-up, is a bodyweight exercise specifically designed to maximize activation of the triceps brachii's long head by emphasizing elbow extension and maintaining a tucked elbow position.

Understanding the Triceps Brachii and Its Long Head

The triceps brachii is a large muscle on the back of the upper arm, primarily responsible for elbow extension. It comprises three distinct heads: the lateral head, the medial head, and the long head. While all three contribute to elbow extension, the long head is unique because it originates from the infraglenoid tubercle of the scapula (shoulder blade), unlike the medial and lateral heads which originate from the humerus. This anatomical distinction means the long head is a bi-articular muscle, crossing both the shoulder and elbow joints.

Due to its origin on the scapula, the long head of the triceps also assists in shoulder extension (pulling the arm backward) and adduction (pulling the arm towards the midline of the body). Exercises that involve both elbow extension and some degree of shoulder extension or a stable, slightly extended shoulder position will tend to place greater emphasis on the long head. The close-grip push-up, by keeping the elbows tucked and minimizing shoulder flexion, effectively leverages this characteristic.

The Mechanics of a Tricep Long Head Push-Up

The close-grip push-up isolates the triceps, particularly the long head, through specific mechanical adjustments:

• Closer Hand Position: By placing the hands closer together (often directly under the shoulders or even forming a diamond shape with the thumbs and index fingers), the leverage for the pectoral muscles is significantly reduced. This forces the triceps to bear a much greater proportion of the load during the pushing phase.
• Tucked Elbow Path: Unlike a standard push-up where elbows might flare out, the "tricep long head push-up" mandates keeping the elbows close to the torso throughout the movement. This direct, linear path of the elbows maximizes the mechanical advantage for the triceps, ensuring they are the primary movers for elbow extension.
• Shoulder Stability: The close-grip position, combined with core engagement, helps to stabilize the shoulder joint, allowing the long head to perform its role in both elbow extension and maintaining shoulder integrity more effectively.

Step-by-Step Execution of the Tricep Long Head Push-Up

Proper form is paramount to effectively target the triceps long head and prevent injury.

1. Starting Position:

   • Begin in a standard push-up plank position on the floor.
   • Hand Placement: Position your hands directly under your shoulders, or slightly narrower. For maximum long head emphasis, some prefer a "diamond" shape where the thumbs and index fingers touch, but this can be harder on the wrists for some. Ensure fingers point forward.
   • Body Alignment: Your body should form a straight line from your head to your heels. Engage your core muscles (brace your abs as if expecting a punch) and squeeze your glutes to prevent your hips from sagging or arching.
   • Head Position: Keep your neck in a neutral position, looking slightly forward or down.

2. Eccentric Phase (Lowering):

   • Initiate the movement by bending your elbows, lowering your chest towards the floor.
   • Crucial Elbow Path: Keep your elbows tucked in very close to your sides throughout the entire descent. They should brush past your rib cage. Avoid allowing them to flare out.
   • Control the descent, taking at least 2-3 seconds to reach the bottom.
   • Lower until your chest lightly touches the floor, or you reach a point where your upper arms are parallel to the floor, ensuring a full range of motion without losing form.

3. Concentric Phase (Pushing Up):

   • Press through your palms and the heels of your hands, engaging your triceps to extend your elbows and push your body back up to the starting position.
   • Maintain the straight body line and core tension throughout the ascent.
   • Focus on a powerful, controlled push, driving primarily through the triceps.
   • Fully extend your elbows at the top, but avoid hyperextension.

Common Mistakes to Avoid

• Flaring Elbows: This is the most common error. Flaring the elbows outward shifts the emphasis away from the triceps and places undue stress on the shoulder joints and pectorals.
• Sagging Hips or Arching Back: Loss of core engagement leads to poor spinal alignment, reducing the effectiveness of the exercise and increasing the risk of lower back strain.
• Partial Range of Motion: Not lowering sufficiently or not fully extending at the top limits muscle activation and the overall strength benefits.
• Too Wide Hand Position: While a push-up with wider hands works the chest and shoulders, it negates the specific triceps long head targeting of this variation.
• Rushing the Movement: Performing the push-up too quickly reduces time under tension and makes it harder to maintain proper form and muscle engagement.

Variations and Progression

To make the tricep long head push-up more accessible or challenging:

• Knee Push-Up: Perform the exercise with your knees on the floor to reduce the bodyweight load, allowing you to master the form.
• Incline Push-Up: Elevate your hands on a sturdy surface (e.g., bench, box, counter). The higher the elevation, the easier the exercise.
• Decline Push-Up: Elevate your feet on a stable surface to increase the load on your upper body, making the exercise more challenging.
• Weighted Push-Up: For advanced individuals, a weight vest or a plate placed on the upper back can increase resistance.
• Tempo Training: Slowing down the eccentric (lowering) phase (e.g., 3-5 seconds down) can increase time under tension and muscle hypertrophy.

Integrating into Your Routine

The tricep long head push-up is an excellent exercise for developing triceps strength and size, particularly for those looking to enhance the definition and strength of the back of the arm. Incorporate it into your upper body or push-day workouts. Aim for 3-4 sets of as many repetitions as you can perform with perfect form, typically 8-15 repetitions depending on your strength level. Always ensure a thorough warm-up before beginning your workout.

Conclusion

The "tricep long head push-up," or close-grip push-up, is a highly effective bodyweight exercise for targeting the triceps brachii, with a particular emphasis on its long head. By adhering to precise hand placement and maintaining tucked elbows, you can maximize triceps activation while minimizing the involvement of other muscle groups. Consistent practice with proper form will contribute significantly to upper arm strength and definition.