Mastering Tricep Training: How to Target All Three Tricep Heads
It is important to understand that the triceps muscle is composed of three heads, namely, the long head, lateral head, and medial head. Properly targeting all three heads in your training can help maximize your overall triceps development and increase your strength. In this ultimate guide, we’re going to delve deep into each of the tricep heads, their anatomy, function, and exercises that can help you target them more effectively.
FAQ
What are the three heads of the triceps?
The three heads of the triceps are the long head, lateral head, and medial head.
Is it important to target all three tricep heads?
Yes, it is important to target all three tricep heads in order to fully develop the triceps and achieve optimal strength and size.
What exercises are best for targeting the long head of the triceps?
Exercises such as overhead tricep extensions, skull crushers, and seated tricep dumbbell extensions are all great for targeting the long head of the triceps.
How can I target the lateral head of the triceps?
Exercises such as tricep pushdowns, cable pushouts, and close-grip bench press can all be effective for targeting the lateral head of the triceps.
What exercises are best for targeting the medial head of the triceps?
Exercises such as diamond push-ups, dips, and dumbbell kickbacks are all great for targeting the medial head of the triceps.
Can I target all three tricep heads with just one exercise?
While no single exercise can target all three tricep heads to the same extent, exercises such as close-grip bench press and dips can still be effective for targeting all three heads to some degree.
How many sets and reps should I do for each tricep exercise?
The number of sets and reps you should do for each tricep exercise will depend on your individual fitness goals. However, a good rule of thumb is to aim for 3-4 sets of 8-12 reps per exercise.
What is the role of the triceps in arm movements?
The triceps are responsible for extending the elbow joint, which is necessary for movements such as pushing and pulling.
Can I still build strong triceps without weights?
Yes, there are many bodyweight exercises such as diamond push-ups, dips, and tricep push-ups that can help you build strong triceps without the use of weights.
When should I do tricep exercises in my workout?
It is generally recommended to do tricep exercises after your main compound lifts such as bench press or shoulder press, since these exercises also target the triceps to some extent and can pre-fatigue them.
Reviews
William
This is a great guide for targeting all three tricep heads. As someone who has struggled with targeting the lateral and long heads of my triceps, I found the exercise suggestions provided in the article to be very useful. The detailed instructions and tips for each exercise helped me understand how to properly perform them, which will definitely help me during my next workout. Overall, a great read!
David Smith
Nice article! The tips and exercises mentioned seem very helpful. I’ll definitely try them out at the gym.
Adam Johnson
This is a comprehensive and detailed guide on targeting all three tricep heads. As someone who is always looking for ways to improve my tricep workouts, I found the information in this article to be very helpful. The explanations about each tricep head and how to target them is very informative and the exercise suggestions are backed up with detailed instructions and tips. I appreciated the addition of alternative exercises for each tricep head, as it allows for some variation in my workout routine. The photos and videos included in the article were also a helpful visual aid, especially for those who are new to the exercises. Overall, I found this guide to be a great resource for anyone looking to improve their tricep workouts and target all three tricep heads. I’ll definitely be incorporating some of these exercises into my gym routine. Highly recommend.