Target Every Tricep Head with These Effective Exercises
The triceps brachii is a three-headed muscle located on the back of your arm, which connects your shoulder blade and collarbone to your elbow joint. These muscle heads work together to extend your elbow joint, allowing you to push and lift things. Maximum triceps activation can be achieved through targeting each of the three heads with exercises performed at different angles.
In this article, we’ll explore effective exercises that target each triceps head, helping you build solid arm muscles. Regardless of whether you’re a beginner or an experienced gym-goer, these exercises can form part of your workout routine, helping you achieve stronger and more toned triceps.
Overview of Triceps Functioning
The triceps brachii muscle is located on the back of the upper arm and is responsible for extending the elbow joint. It is composed of three heads – the long head, the lateral head, and the medial head.
The long head of the triceps originates at the scapula and runs down the back of the arm, while the lateral and medial heads originate at the humerus.
The triceps are functional in many movements involving the upper body, such as pushing and pulling movements. It plays a key role in stabilizing the shoulder joint during these movements.
Training the triceps can be an effective way to improve the strength and aesthetics of the upper arm. Targeting each head of the triceps can be achieved through specific exercises that isolate each head.
Most Effective Exercises for Triceps
When it comes to building strong and defined triceps, it’s important to target each of the three heads of the muscle. Incorporating a variety of exercises into your workout routine can help you achieve full tricep development.
One of the most effective exercises for the long head of the triceps is the overhead tricep extension. This exercise involves holding a weight overhead and lowering it behind your head, focusing on the stretch in the triceps as you lower the weight.
The close-grip bench press is an excellent exercise to target the medial head of the triceps. This exercise is performed with a narrower grip than a traditional bench press, which places more emphasis on the triceps.
To target the lateral head of the triceps, the cable pushdown is a great exercise. This exercise involves using a cable machine to push weight downwards, keeping your elbows close to your sides and focusing on squeezing the triceps at the bottom of the movement.
- Other effective exercises for triceps include:
- Tricep dips
- Skull crushers
- Tricep kickbacks
- Single arm dumbbell extensions
Incorporating these exercises into your workout routine can help you achieve a well-rounded, sculpted tricep muscle. Remember to vary your exercises and challenge your muscles to continue seeing progress and improvements in strength and definition.
FAQ
What are tricep heads?
Tricep heads are the three muscle groups that make up the tricep muscle in the upper arm. They are the medial head, lateral head, and long head.
What exercises target the medial head of the triceps?
Exercises that target the medial head of the triceps include close-grip bench press, diamond push-ups, and tricep pushdowns with a rope attachment.
Can I target all three tricep heads with one exercise?
No, it is not possible to target all three tricep heads with one exercise. However, certain compound exercises such as dips and overhead presses can target multiple tricep heads at once.
How often should I train my triceps?
It is recommended to train your triceps 2-3 times per week with a variety of exercises to fully stimulate all three tricep heads.
What is the best exercise for the long head of the triceps?
The best exercise for the long head of the triceps is the overhead tricep extension, as it places the most tension on this specific muscle group.
Can I build big triceps without weights?
Yes, bodyweight exercises such as tricep dips, push-ups, and handstand push-ups can help you build big triceps without weights.
What is the difference between tricep kickbacks and tricep extensions?
Tricep kickbacks involve extending your arm backwards while holding a dumbbell or resistance band, while tricep extensions involve extending your arm overhead with a weight or machine. Both exercises target the tricep muscle, but in slightly different ways.
How many sets of tricep exercises should I do in a workout?
It is recommended to do 3-4 sets of 8-12 reps for each tricep exercise you perform in a workout to fully fatigue the muscle.
What is the role of the triceps in other exercises?
The triceps are involved in many upper body exercises such as push-ups, bench press, and shoulder press. They act as a stabilizer and assist in extending the arm.
Can I overtrain my triceps?
Yes, it is possible to overtrain your triceps if you do not allow sufficient rest and recovery time between workouts. Signs of overtraining include fatigue, muscle soreness, and decreased performance.
Reviews
Emily
Thanks for sharing these exercises! They’re really effective and easy to do at home. I’m excited to see the results on my triceps.
Samantha
As someone who’s been struggling to tone my triceps, I found this article very informative. I had no idea that different exercises target different parts of the triceps. I’ll definitely be incorporating these workouts into my routine. The instructional videos were especially helpful. Thank you!
MiaMia
This article is a game-changer for my tricep workouts. I’ve been hitting a plateau and couldn’t seem to see any progress, but now I understand why. I’ve only been doing one exercise that targets one tricep head. With the help of this article, I now know that I need to be targeting all three heads of the triceps. The breakdown of each exercise and which specific head it targets is incredibly helpful. I’ve already tried out some of the workouts and can feel the burn in areas I never felt before. The accompanying videos are a true lifesaver because I often struggle with proper form. I appreciate that the author included modifications for beginners like me. Overall, I highly recommend this article to anyone looking to target their triceps effectively.