Triceps Training: Targeting the Long and Lateral Heads for Upper Arm Development

How do you hit your upper triceps?

To effectively target what is commonly referred to as the "upper triceps," which primarily involves emphasizing the long and lateral heads of the triceps brachii, prioritize exercises that place the shoulder in flexion (overhead movements) and those that allow for a strong contraction of the lateral head through specific grip and elbow positions.

Understanding Triceps Anatomy: More Than Just "Upper"

The term "upper triceps" isn't a precise anatomical designation. Instead, it typically refers to the prominent, proximal portions of the triceps brachii muscle, particularly the long head and the lateral head, which contribute significantly to the overall size and shape of the back of the arm near the shoulder. To truly understand how to target these areas, a brief review of triceps anatomy is essential.

• The Triceps Brachii: Three Heads, One Primary Function The triceps brachii muscle is located on the posterior aspect of the upper arm and consists of three distinct heads:

  • Long Head: Originates from the infraglenoid tubercle of the scapula (shoulder blade). This unique origin means it crosses both the shoulder and elbow joints, making it a powerful elbow extensor and a weak shoulder extensor/adductor. Its role in shoulder extension/adduction is crucial for its emphasis in certain exercises.
  • Lateral Head: Originates from the posterior surface of the humerus, superior to the radial groove. This head is primarily involved in elbow extension and is often the most visible head, contributing to the "horseshoe" shape of the triceps.
  • Medial Head: Originates from the posterior surface of the humerus, inferior to the radial groove. It lies deep to the long and lateral heads and is active in all elbow extension movements, particularly when the elbow is approaching full extension.

• What "Upper Triceps" Really Means When individuals speak of "hitting the upper triceps," they are generally aiming to maximize the development of the long head and the lateral head. The long head's bulk near the shoulder joint and the lateral head's prominence on the outer arm contribute significantly to the aesthetic and functional "upper" portion of the triceps.

Biomechanical Principles for Triceps Head Emphasis

To selectively target the long and lateral heads, understanding their biomechanical roles is key:

• Shoulder Position and the Long Head Because the long head crosses the shoulder joint, its degree of stretch and activation can be manipulated by shoulder position.

  • Shoulder Flexion (Arms Overhead): When the arms are raised overhead (shoulder flexion), the long head of the triceps is placed in a pre-stretched position. This pre-stretch can lead to increased activation and a stronger contraction during elbow extension, making overhead movements excellent for long head development.
  • Shoulder Extension (Arms Behind Body): Conversely, shoulder extension can shorten the long head, potentially reducing its contribution to elbow extension, though it will still be active.

• Grip and Elbow Flare for Lateral Head Emphasis While all triceps heads work together, the lateral head can be emphasized through specific exercise mechanics:

  • Neutral or Pronated Grip with Elbows Closer to the Body: Exercises where the elbows remain relatively tucked close to the torso can often feel more effective for the lateral head.
  • Pushdowns and Presses: Many variations of pushdowns and close-grip presses are highly effective for engaging the lateral head.

• Medial Head: The Workhorse The medial head is active in virtually all triceps movements, especially as you approach full elbow extension. While not typically the focus of "upper triceps" discussions, it's a crucial component of overall triceps strength and development.

Key Exercises to Target the "Upper Triceps" (Long and Lateral Heads)

To effectively target the long and lateral heads, incorporate a variety of movements that leverage the biomechanical principles discussed.

• Overhead Triceps Extensions (Long Head Emphasis) These movements place the shoulder in flexion, pre-stretching the long head and maximizing its activation.

  • Dumbbell Overhead Extension:
    • Execution: Sit or stand, holding one dumbbell with both hands (or two dumbbells, one in each hand). Extend your arms overhead. Slowly lower the dumbbell behind your head by flexing your elbows, keeping your upper arms relatively still. Extend your elbows to return to the starting position.
    • Focus: Maintain a stable core and avoid flaring your elbows excessively outwards.
  • Cable Overhead Extension:
    • Execution: Face away from a high-pulley cable machine, holding a rope attachment with both hands. Step forward to create tension. Extend your arms overhead, then lower the rope behind your head by flexing your elbows. Extend your elbows to return.
    • Focus: The constant tension from the cable can provide a unique stimulus throughout the range of motion.

• Close-Grip Bench Press (Overall Mass, Lateral/Medial Emphasis) This compound exercise heavily recruits all three triceps heads, with a significant contribution from the lateral and medial heads due to the elbow flexion and extension pattern.

  • Execution: Lie on a flat bench. Grip the barbell with hands slightly inside shoulder-width apart (too narrow can strain wrists). Lower the bar to your lower chest/upper abdomen, keeping your elbows tucked close to your body. Press the bar back up to full extension.
  • Focus: Control the eccentric (lowering) phase and ensure your triceps are driving the movement, not just your chest.

• Skullcrushers (Lying Triceps Extensions) (Long and Lateral Emphasis) A classic isolation exercise that provides excellent stretch and contraction for both the long and lateral heads.

  • Barbell/Dumbbell Skullcrushers:
    • Execution: Lie on a flat bench, holding a barbell (EZ bar often preferred for wrist comfort) or two dumbbells with an overhand grip, arms extended directly above your chest. Keeping your upper arms stationary, lower the weight by flexing your elbows, aiming towards your forehead or slightly behind your head. Extend your elbows to return to the starting position.
    • Focus: Prevent your elbows from flaring out excessively. Maintain tension on the triceps throughout the movement.

• Triceps Pushdowns (Lateral Head Emphasis) Pushdowns are excellent for isolating the triceps and can be manipulated with different attachments to target specific heads.

  • Rope Pushdown:
    • Execution: Stand facing a high-pulley cable machine, grasping a rope attachment with a neutral grip (palms facing each other). Keep your elbows tucked close to your body. Extend your elbows, pulling the rope down and slightly apart at the bottom of the movement, squeezing your triceps. Slowly return to the starting position.
    • Focus: The "pulling apart" action at the bottom can enhance lateral head contraction.
  • Straight Bar Pushdown:
    • Execution: Similar to the rope pushdown, but using a straight or V-bar attachment with an overhand grip. Keep your elbows tucked and press the bar down until your arms are fully extended.
    • Focus: Provides a strong, consistent contraction, particularly effective for the lateral head.

• Dips (Bodyweight or Weighted) (Overall Mass, Long Head Contribution) Dips are a powerful compound exercise for the triceps, chest, and shoulders. By minimizing forward lean, you can maximize triceps involvement, particularly the long head due to the shoulder position.

  • Execution: Grip parallel bars. Lower your body by flexing your elbows, keeping your torso as upright as possible to emphasize the triceps. Descend until your shoulders are below your elbows. Push back up to the starting position, fully extending your elbows.
  • Focus: Control the descent and avoid excessive shoulder internal rotation or forward lean, which shifts focus to the chest.

Programming Your Triceps Training

To optimize "upper triceps" development, consider these programming principles:

• Volume and Frequency: Aim for 2-3 triceps-focused workouts per week, incorporating 2-4 exercises with 3-4 sets each.
• Rep Ranges: Utilize a variety of rep ranges. Compound movements like close-grip bench press or dips can be effective in lower to moderate rep ranges (6-10 reps) for strength and mass, while isolation exercises like extensions or pushdowns can benefit from moderate to higher rep ranges (8-15+ reps) to maximize muscle hypertrophy and feel.
• Progressive Overload: Consistently challenge your muscles by gradually increasing the weight, reps, sets, or decreasing rest times. This is fundamental for muscle growth.
• Form Over Weight: Always prioritize strict form to ensure the target muscles are effectively engaged and to minimize injury risk. Poor form can shift tension away from the triceps and onto other joints or muscles.

Conclusion: A Holistic Approach to Triceps Development

While the term "upper triceps" isn't anatomically precise, understanding the roles of the long and lateral heads allows for targeted training. By incorporating a diverse range of exercises that manipulate shoulder position (overhead movements for the long head) and optimize elbow extension mechanics (pushdowns and presses for the lateral head), you can achieve comprehensive and impressive triceps development. Remember that consistent effort, proper form, and progressive overload are the cornerstones of any successful strength training program.