How to Work Each Tricep Head: Effective Exercises for Complete Arm Development

To achieve impressive and well-rounded triceps, it’s crucial to perform targeted exercises that hit each tricep head specifically. Your triceps consist of three distinct heads: the long, lateral, and medial heads. Each requires particular exercises to stimulate optimal growth and definition. Let’s break down the best triceps exercises for each head to maximize your arm workouts.

Understanding the Three Tricep Heads

Before diving into specific workouts, it’s essential to identify each tricep head and their function:

• Long Head: Located on the inner back of your arm, it’s the largest and most prominent head, contributing significantly to the overall size of your triceps.

• Lateral Head: Found on the outer side, this head creates a visually defined "horseshoe" shape.

• Medial Head: Positioned beneath the lateral head, it provides stability and thickness to your triceps.

Targeting these areas individually ensures comprehensive muscle development, balanced aesthetics, and improved arm strength.

Best Tricep Exercises for Each Head

Exercises for the Long Head

1. Overhead Tricep Extension

The overhead tricep extension directly targets the long head by stretching the muscle fully, promoting optimal hypertrophy.

• How to perform:
  Hold a dumbbell or rope attachment overhead, keeping your elbows stationary. Lower the weight behind your head until your elbows form a 90-degree angle, then straighten your arms upward.

2. Skull Crushers

This isolation exercise significantly activates the long head by placing it under a deep stretch.

• How to perform:
  Lie flat on a bench with a barbell or EZ curl bar. With elbows pointed upward, bend your arms to lower the bar toward your forehead, then extend back upward.

Exercises for the Lateral Head

1. Close-Grip Bench Press

This powerful pressing movement effectively targets the lateral head, enhancing the triceps' thickness and definition.

• How to perform:
  Lie on a bench and grip the barbell slightly narrower than shoulder-width. Keep elbows tucked, lower the bar to your lower chest, then press it straight upward.

2. Tricep Pushdowns

Cable pushdowns isolate the lateral head and offer continuous tension for defined muscular shaping.

• How to perform:
  Stand at a cable station, grasping a straight bar or rope attachment. Keep elbows at your sides, push down fully until arms straighten, then return slowly to the start.

Exercises for the Medial Head

1. Reverse-Grip Tricep Pushdown

The reverse-grip variation engages the often-neglected medial head, enhancing tricep depth and stability.

• How to perform:
  Use an underhand grip on a cable attachment. Keep elbows tight to your torso, push downward until arms fully extend, then slowly release back up.

2. Diamond Push-Ups

This bodyweight exercise significantly stimulates the medial head, promoting muscular endurance and shape.

• How to perform:
  Assume a push-up position, placing your hands directly under your chest in a diamond shape. Lower yourself slowly until your chest nearly touches your hands, then push upward powerfully.

Complete Triceps Workout for Each Head

Here's a sample workout to effectively target all three heads of your triceps in a single session:

• Long Head: Overhead Dumbbell Extension – 3 sets of 10-12 reps

• Lateral Head: Close-Grip Bench Press – 3 sets of 8-10 reps

• Medial Head: Reverse-Grip Tricep Pushdown – 3 sets of 12-15 reps

• Finisher (All Heads): Diamond Push-Ups – 2 sets to failure

Perform this routine 1-2 times per week for balanced tricep development and significant strength gains.

Tips on How to Hit Triceps Efficiently

• Mind-Muscle Connection:
  Focus on slow, controlled movements to enhance muscle engagement.

• Full Range of Motion:
  Always complete each exercise through a full range of motion to activate muscle fibers effectively.

• Vary Exercises:
  Rotate exercises regularly to prevent plateaus and continue muscle growth.

Importance of Training Each Tricep Head

Balanced tricep training ensures comprehensive arm aesthetics, reduces the risk of injury, and maximizes strength. By isolating each head through specific movements, you create a well-developed, symmetrical appearance that boosts overall arm performance and muscular functionality.