Triceps Training: Anatomy, Exercises, and Strategies for All Three Heads

How do you work all your triceps?

To comprehensively work all three heads of the triceps brachii, incorporate a variety of exercises that manipulate arm position, grip, and resistance type to emphasize the long, lateral, and medial heads across different ranges of motion and force profiles.

Understanding the Triceps Brachii Anatomy

The triceps brachii, meaning "three-headed arm muscle," is the primary muscle on the posterior aspect of the upper arm. Its main function is elbow extension, but due to its unique anatomical arrangement, each head contributes differently based on arm and shoulder position.

• Long Head: Originates from the infraglenoid tubercle of the scapula (shoulder blade). Because it crosses both the shoulder and elbow joints, it is the only head that contributes to shoulder extension and adduction, in addition to elbow extension. Its position makes it most effectively targeted when the arm is overhead, placing it in a stretched position.
• Lateral Head: Originates from the posterior surface of the humerus, superior to the radial groove. It is typically the most superficial and visually prominent head, especially when developed. It is highly active during most elbow extension movements, particularly those involving high force.
• Medial Head: Originates from the posterior surface of the humerus, inferior to the radial groove. This head lies deep to the long and lateral heads and is often considered the "workhorse" of the triceps, providing consistent force during elbow extension, especially at lower loads and throughout the full range of motion. It's often the last to fatigue.

The Principle of Comprehensive Triceps Activation

Effectively training all three heads of the triceps isn't about perfectly isolating each one—as they all contribute to elbow extension—but rather about varying your exercise selection to emphasize each head. This emphasis is achieved by manipulating factors such as:

• Shoulder Position: Whether your arm is overhead, by your side, or in front of your body.
• Elbow Position: The degree of elbow flexion and extension.
• Grip Type: Pronated (overhand), supinated (underhand), or neutral.
• Resistance Profile: How the resistance challenges the muscle throughout the movement (e.g., cables providing constant tension, dumbbells with gravity-dependent resistance).

By strategically incorporating exercises that challenge the triceps from different angles and positions, you ensure balanced development, strength, and hypertrophy across all three heads.

Exercise Strategies to Target Each Triceps Head

While all triceps heads work synergistically, certain exercises place greater mechanical stress or stretch on specific heads, leading to increased activation.

• Long Head Emphasis:

  • Overhead Extensions (Dumbbell, Cable, EZ Bar): With the arms raised overhead, the long head is stretched at the shoulder joint, increasing its contribution to elbow extension. This pre-stretch enhances its force-generating capacity.
  • Close-Grip Bench Press (with elbows tucked): While primarily a mass builder for the entire triceps, the shoulder adduction component, especially when keeping elbows close to the body, engages the long head more due to its role in shoulder stability and extension.
  • Triceps Pushdowns (Rope, leaning forward): Leaning slightly forward during a rope pushdown can increase the stretch on the long head at the top of the movement.

• Lateral Head Emphasis:

  • Rope Pushdowns: The neutral grip and ability to externally rotate the shoulders slightly at the bottom of the movement often highlight the lateral head.
  • V-Bar Pushdowns: The pronated grip with a slight angle also effectively targets the lateral head.
  • Straight Bar Pushdowns: A standard overhand grip on a straight bar heavily recruits the lateral head, especially with heavy loads.
  • Dumbbell Kickbacks: Performed correctly with the upper arm parallel to the floor, these can isolate the lateral head effectively, particularly at the peak contraction.

• Medial Head Emphasis:

  • Reverse-Grip Pushdowns (Underhand Grip): The supinated grip shifts some emphasis to the medial head, as the lateral head's contribution is slightly reduced.
  • Any Elbow Extension Exercise: The medial head is active in all elbow extension movements. It tends to be highly active at lower loads and through the full range of motion, often serving as a stabilizer and ensuring consistent force output. It's also recruited more significantly as the other heads begin to fatigue.
  • Skullcrushers (Lying Triceps Extensions): While engaging all heads, the medial head contributes significantly throughout the movement, particularly in the stretched position.

Key Variables for Triceps Training Variety

To ensure comprehensive triceps development, actively manipulate these variables in your programming:

• Grip Position:
  • Pronated (Overhand): Standard for straight bar pushdowns, skullcrushers.
  • Supinated (Underhand): Excellent for reverse-grip pushdowns to emphasize the medial head.
  • Neutral (Hammer Grip): Achieved with ropes or some specialized handles, often beneficial for wrist comfort and balanced head activation.
• Arm Angle/Shoulder Position:
  • Overhead: Crucial for maximally stretching and activating the long head (e.g., overhead extensions).
  • Arms at Sides: Standard for pushdowns, targeting lateral and medial heads effectively.
  • Arms Forward/Parallel to Floor: As in kickbacks, allowing focused contraction.
• Resistance Profile:
  • Cables: Provide constant tension throughout the range of motion, which is excellent for consistent muscle activation.
  • Dumbbells: Offer unilateral training benefits and allow for natural movement paths, with resistance being gravity-dependent.
  • Barbells/EZ Bars: Good for heavy compound movements, but fix the hand position.
• Elbow Position: Keeping your elbows tucked close to your body during exercises like close-grip bench press or pushdowns generally increases triceps activation and reduces shoulder strain.

Sample Triceps Workout for Comprehensive Development

Here's an example workout designed to hit all triceps heads effectively:

1. Overhead Dumbbell Extension: 3 sets of 8-12 repetitions (Long Head emphasis)
   • Execution: Hold one dumbbell with both hands, extend arms overhead. Slowly lower the dumbbell behind your head by flexing your elbows, keeping elbows pointed forward. Extend back up.
2. Rope Pushdown: 3 sets of 10-15 repetitions (Lateral Head emphasis, general triceps)
   • Execution: Attach a rope to a high pulley. Stand facing the cable machine, grasp the rope with a neutral grip. Keep elbows tucked and push the rope down, extending your elbows fully and flaring the rope slightly at the bottom.
3. Close-Grip Bench Press: 3 sets of 6-10 repetitions (Overall Triceps Mass, slight long/lateral emphasis)
   • Execution: Lie on a flat bench, grasp a barbell with a close (shoulder-width or slightly narrower) pronated grip. Lower the bar to your lower chest, keeping elbows tucked close to your body. Press back up.
4. Reverse-Grip Cable Extension: 3 sets of 12-15 repetitions (Medial Head emphasis)
   • Execution: Attach a straight bar or EZ bar to a high pulley. Grasp with an underhand (supinated) grip, hands shoulder-width apart. Keep elbows tucked and extend your elbows fully, squeezing the triceps at the bottom.

Important Considerations for Triceps Training

• Progressive Overload: To ensure continuous muscle growth, gradually increase the weight, repetitions, or sets over time.
• Form Over Weight: Always prioritize proper technique. Poor form can lead to injury and reduce the effectiveness of the exercise.
• Mind-Muscle Connection: Actively focus on contracting your triceps throughout each repetition. This enhances neural drive and muscle activation.
• Recovery: Allow adequate time for muscle recovery and repair between triceps workouts (typically 48-72 hours).
• Warm-up: Always perform a general warm-up followed by specific warm-up sets for the triceps before engaging in heavy lifting.

Conclusion

Maximizing triceps development requires a nuanced approach that acknowledges the unique contributions of its three heads. By incorporating a diverse range of exercises that vary arm and shoulder positions, grip types, and resistance profiles, you can ensure comprehensive activation and growth across the long, lateral, and medial heads. Consistent application of these principles, combined with progressive overload and diligent recovery, will lead to stronger, more developed triceps.