Tricep Head Exercises: The Complete Workout to Target All 3 Tricep Heads

If you want thicker arms and better pressing strength, you can't ignore your triceps. Often overshadowed by the biceps, the triceps make up about two-thirds of your upper arm size. But here’s the kicker—the triceps aren’t just one muscle. They’re made up of three distinct heads: the long head, lateral head, and medial head. To build impressive arms, you need a tricep workout that hits all 3 heads.

In this guide, we'll break down:

• The anatomy of the triceps

• How to hit all heads of the tricep

• The best tricep exercises for each head

• A sample tricep workout to hit all heads

Let’s dive in.

---

Understanding the 3 Tricep Heads

1. Long Head

• Location: Runs along the back of your upper arm, closest to the body

• Best hit with: Overhead movements

• Why it matters: It's the largest of the three heads

2. Lateral Head

• Location: Outer part of the upper arm

• Best hit with: Heavy pushing and close-grip movements

• Why it matters: It gives that horseshoe definition from the side

3. Medial Head

• Location: Underneath the long and lateral heads

• Best hit with: Isolation and high-rep finishers

• Why it matters: Adds depth and completes the full look of the tricep

---

Best Tricep Exercises for Each Head

Tricep Exercises for the Long Head

To stretch and contract the long head effectively, you need to raise your arms overhead. Here are your go-to moves:

• Overhead Tricep Extensions (Dumbbell or Cable)

• EZ-Bar Overhead Extensions

• Incline Skull Crushers

These emphasize shoulder extension, the key motion that isolates the long head.

---

Tricep Exercises for the Lateral Head

The lateral head responds best to heavy pressing and elbow extension at your sides:

• Close-Grip Bench Press

• Tricep Pushdowns (Rope or Bar)

• Dips (Weighted or Bodyweight)

Pushdowns are one of the best tricep exercises to hit the lateral head, especially when you flare the wrists at the bottom.

---

Tricep Exercises for the Medial Head

This smaller muscle head is often trained indirectly with compound movements, but you can isolate it more directly with:

• Reverse-Grip Pushdowns

• Cable Kickbacks

• Diamond Push-Ups

Higher reps (10–15) with controlled form work best for the medial tricep head.

---

ricep Workout to Hit All Heads

Here’s a balanced tricep workout to ensure you're training all three heads in one session:

Warm-Up (5 minutes)

• Arm circles, light pushdowns, band pull-aparts

Main Workout: Tricep 3 Heads Focus

Total Time: ~45 minutes
Frequency: 1–2x per week, depending on your split

---

Tips for Tricep Workouts That Hit All Heads

• Vary your grip and angles: Different grip positions target different tricep heads

• Use both compound and isolation exercises

• Train through full range of motion

• Progressively overload: Add weight or reps weekly

• Mind-muscle connection: Especially for medial head work

---

Why Training All 3 Tricep Heads Matters

When you only stick to pushdowns or bench press, you're likely missing the long and medial heads, which limits growth. A proper tricep workout for all heads not only enhances arm size but also supports stronger lifts in:

• Bench press

• Overhead press

• Push-ups and dips

Want that thick-arm look in a T-shirt or tank? Then tricep workouts for different heads aren’t optional—they’re essential.

---

Recap: Tricep Workouts for All Heads

Hit all three heads by choosing at least one movement for:

• Overhead extension (long head)

• Pressing or pushdowns (lateral head)

• Reverse grip or high-rep finishers (medial head)

Mix it up, stay consistent, and don’t forget to train through fatigue—your triceps can take a lot.

---

Final Thoughts

If your goal is complete arm development, don’t just do “triceps”—do tricep exercises for all 3 heads. Whether you're a beginner or experienced lifter, applying these principles ensures your tricep workouts hit all heads with maximum efficiency.