10 effective exercises to target all heads of your triceps
Targeting each head of the triceps can be tricky, as certain exercises may primarily focus on one head over the others. But fear not, as we’ve gathered some effective exercises that will ensure all three heads of your triceps are thoroughly worked out.
Whether you’re a beginner or a seasoned athlete, these exercises can be tailored to fit your fitness level and goals. So, if you’re ready to amp up your tricep workout routine, continue reading to discover the exercises that will take your arm workout to the next level.
FAQ
What are the three heads of the triceps?
The three heads of the triceps are the long head, medial head, and lateral head.
What is the long head of the triceps?
The long head is the largest of the three heads of the triceps and runs along the back of the upper arm, starting at the shoulder blade and attaching to the elbow.
What is the medial head of the triceps?
The medial head is located on the middle part of the back of the upper arm, just below the long head.
What is the lateral head of the triceps?
The lateral head is located on the outer part of the back of the upper arm, extending down to the elbow.
What are some exercises for the long head of the triceps?
Exercises for the long head of the triceps include overhead tricep extensions, skull crushers, and incline dumbbell tricep extensions.
What are some exercises for the medial head of the triceps?
Exercises for the medial head of the triceps include close-grip bench press, dips, and diamond push-ups.
What are some exercises for the lateral head of the triceps?
Exercises for the lateral head of the triceps include pushdowns, cable kickbacks, and reverse grip pushdowns.
Can you work all three heads of the triceps in one exercise?
Yes, exercises like overhead tricep extensions and close-grip bench press engage all three heads of the triceps.
How many sets and reps should I do for tricep exercises?
It’s recommended to do 3-4 sets of 8-12 reps for tricep exercises.
How often should I do tricep exercises?
It’s recommended to do tricep exercises 1-2 times per week, with at least one day of rest between workouts.
Reviews
David Smith
As someone who’s been weightlifting for several years now, I’ve tried countless tricep exercises with varying degrees of success. That’s why I was so excited to read your article and see some fresh ideas for targeting all three heads of the muscle. After trying them out myself, I have to say that I’m impressed. The tricep kickback with a twist was especially challenging, but I can feel the burn in all three heads when I do it. I appreciate that you provided clear explanations and even included photos to help with form. One suggestion I would make is to include a brief warm-up routine before diving into the exercises. While it may seem like common sense, I think it’s always worth mentioning the importance of stretching and warming up to prevent injury. Overall, great job and thanks for helping me level up my tricep game!
Jackson
I’ve been struggling to see progress in my tricep development lately, so I was thrilled to come across these exercises. Your explanations were clear and easy to follow, and I appreciate that each move targets a different area of the tricep. I’ve already started incorporating them into my workouts and can’t wait to see the results!
Michael Scott
Thanks for sharing these exercises! They’ve really helped me switch up my tricep workout routine and target all three heads.