To effectively target all three triceps heads (long, lateral, and medial), incorporate a variety of exercises that emphasize different movement patterns. This ensures comprehensive muscle stimulation and prevents imbalances.
Understanding Tricep Anatomy
The triceps brachii muscle, located on the back of your upper arm, consists of three heads:
- Long Head: Originates on the scapula (shoulder blade) and is best activated by overhead movements.
- Lateral Head: Situated on the outer side of the upper arm, it's emphasized by close-grip movements.
- Medial Head: Lies beneath the lateral head; it's activated by a combination of movements, but particularly by those emphasizing extension.
Exercises to Target All Three Heads
A well-rounded triceps workout should include exercises targeting each head:
For the Long Head:
- Overhead Dumbbell Extensions: As shown in the YouTube video example, these effectively isolate the long head by extending the arm overhead. Squeezing the triceps at the top of the movement is crucial.
- Close-Grip Bench Press: While also working the chest, the close grip variation significantly emphasizes the long head's involvement.
For the Lateral Head:
- Close-Grip Pushdowns: These target the lateral head due to the focus on elbow extension in a close grip position. Using a rope attachment can further isolate the muscle.
- Dips: Bodyweight dips, especially those performed with a narrow grip, are highly effective for building the lateral head.
For the Medial Head:
- Overhead Dumbbell Extensions (again): While primarily targeting the long head, these also engage the medial head due to the overall triceps extension.
- Skullcrushers: Lying triceps extensions (skullcrushers) effectively work the medial and lateral heads. Varying the grip can subtly shift emphasis.
- Cable Pushdowns (various grips): Experiment with different grips (e.g., rope, V-bar, straight bar) to activate the medial head alongside the lateral head.
Workout Structure Example:
A sample routine combining these exercises could be:
- Overhead Dumbbell Extensions: 3 sets of 8-12 reps
- Close-Grip Bench Press: 3 sets of 6-8 reps
- Close-Grip Pushdowns: 3 sets of 10-15 reps
- Dips: 3 sets to failure (or assisted sets)
- Skullcrushers: 3 sets of 10-15 reps
Remember to maintain proper form and focus on the contraction of the triceps throughout each exercise. Listen to your body and adjust the weight and sets as needed.
Remember to consult with a healthcare professional or certified personal trainer before starting any new workout routine.
