Triceps Workout

 

Triceps are grouped under upper body. These muscles are in upper arm with three heads as below:

1. Long Head
2. Lateral Head
3. Medial Head

Long Head is towards the back side of the arm.

Lateral Head is towards the outer side of the arm.

Medial Head is towards the inner side of the arm.

Triceps are actually twice as big and make up 2/3 of your total upper arm muscle mass.

For complete triceps development, all three heads need to be fully stimulated for growth.

Although any triceps targeted exercise will cause all three heads to fire simultaneously, you can still use specific exercises to shift the emphasis onto different heads. To structure an effective overall triceps workout for mass, at least one movement pattern should be dedicated to each individual head. There are numbers of different triceps exercises you could perform. My goal is to keep this as simple as possible by outlining the most basic, proven-to-work exercises for each category.

 

Long Head

This is the largest of the three heads and runs down the back of the upper arm.

The most effective exercises for targeting the long head are overhead extension movements where the triceps start off fully stretched behind your head. Always make sure to use a full range of motion with a very strict, controlled pace on these types of exercises. They’re excellent for stimulating your triceps but can also put a lot of stress on your elbows if performed incorrectly.

Overhead Dumbbell Extensions

Main Area Targeted: Long Head Triceps

Same exercise can also be performed by barbell or dumbbell with both hands. But prefer single hand dumbbell for this type of exercise.

Steps:

1. Grab a single dumbbell with one hand and extend it overhead. Keep your elbows close to your head. This is the start position.
2. Slowly lower it behind your head until you feel a comfortable stretch before pressing it back upward.
3. Inhale while moving downwards and exhale while returning to the start position.

Overhead Cable Rope Extensions

Main Area Targeted: Long Head Triceps

Same exercise can also be performed by straight-bar. But prefer rope for this type of exercise.

Steps:

1. Attach a rope to the bottom pulley of a cable station. Grip the rope with both hands using a neutral grip. Turn your body away from the cable station.
2. Fully extend your arms until your hands are directly above your head pointing to the ceiling. Keep your elbows close to your head. This is the start position.
3. Slowly lower the rope behind your head, keeping your upper arms stationary. When your triceps are fully extended, hold for a count of one while squeezing your triceps.
4. Return to the starting position by flexing your triceps and extending your arms.
5. Inhale while moving downwards and exhale while returning to the start position.

 

Lateral Head

This head runs down the outer side of the upper arm beside the long head.

To shift the emphasis onto the lateral head, pushdown movements are going to be your best.  Again, keep these movements strict, use a full range of motion and stick with a weight that you can control at all times.

 Twisting Rope Cable Pushdown

 

Main Area Targeted: Lateral Head Triceps

Same exercise can also be performed by straight-bar. But prefer rope for this type of exercise.

This triceps lateral head exercise is best executed using a slower and controlled way with more focus on squeezing your triceps at the bottom of each rep.

Steps:

1. Attach a rope to the top pulley of a cable station.
2. Grip the rope with both hands using a neutral grip. Turn your body away from the cable station.
3. Bring the rope down to the side of your thigh. Focus on forcefully pulling it apart and pressing your arms away from each other as you drive the resistance downward.
4. Make a pause and return to the starting position.
5. Exhale while moving downwards and inhale while returning to the start position.

 

Medial Head

The medial head runs directly underneath the long head and is only visible towards the bottom of your upper arm. This head is maximally stimulated during close-grip pressing movements. Also it should be noted that any regular grip pressing or dipping movement will target the medial pretty significantly.

Close-Grip Barbell Press

Main Area Targeted: Medial Head Triceps

Secondary Area Targeted: Shoulders

These can be performed on a flat bench and can be done using either a barbell or EZ Bar.

Steps:

1. Lie flat on a bench and take a close grip on a bar, your hands approximately six to twelve inches apart.
2. Keep your elbows tucked close to your sides and lower the bar to just below your nipple line.
3. Focus on using your triceps to push the bar up. Lock your arms at the top of the movement. 
4. Inhale while moving downwards and exhale while returning to the start position.

Dips for Triceps

Main Area Targeted: Medial Head Triceps

Secondary Area Targeted: Shoulders

Steps:

1. Start by sitting on a sturdy chair or flat weight bench and grasp the edge of the seat so your palms are shoulder-width apart and your fingers are wrapped around the front side of the seat.
2. Extend your legs and place your heels on the floor with your toes facing the ceiling.
3. To move into your starting position, gently slide forward so your buttocks are about four inches in front of the seat. 
4. Bend your elbows and lower your buttocks toward the floor until you feel a slight stretch in your shoulders. 
5. Hold this position for one second and then extend your elbows to raise your body back to the starting position.
6. Inhale while moving downwards and exhale while returning to the start position.

Compound Exercise

Flat Bench Skull Crushers

Main Area Targeted: Long Head and Lateral Head Triceps

Skull crushers on a flat bench with your arms at right angles to your body place equal focus on the long and lateral heads. But skull crushers on an inclined bench shift the focus onto the long head while on a declined bench shift the focus onto the lateral head of your triceps.

Steps:

1. Grasp a barbell with a narrow, overhand grip, straighten your arms and position the bar above your shoulders.
2. Lower the bar behind your head, slowly, by bending your elbows.
3. Your upper arms must move backward a bit, so the bar doesn’t strike your head, but try to move them as little as possible.
4. Extend your arms to return to the starting position.
5. Inhale while moving downwards and exhale while returning to the start position.

 

Summary:

A complete triceps workout for mass should include:

– An overhead extension to target the long head.

– A pushdown movement to target the lateral head.

– A close-grip bench press or dip to target the medial head.