10 Exercises For All 3 Heads Of Tricep - Target Every Muscle

Building powerful triceps isn’t just about adding mass—it’s about sculpting all three heads to achieve that iconic horseshoe shape. As a fitness coach with years of experience under my belt and countless client transformations to prove it, I’m here to share expert insights on targeting your triceps effectively.

The secret lies in understanding the anatomy of the muscle and applying precision through varied exercises.

Most gym-goers focus heavily on bicep curls and neglect their triceps, missing out on significant arm development potential. To craft well-rounded upper arms, emphasis must be placed on Exercises For All 3 Heads Of Tricep—the long head, lateral head, and medial head—each requiring specific movements for optimal growth.

10 Exercises for All 3 Heads of Tricep - Target Every Muscle

This article reveals key exercises that guarantee comprehensive engagement of all tricep heads. Ready for the ultimate arm workout? Let’s get started.

Key Takeaways

To make your triceps strong, you need to do exercises for all three parts: the long head, lateral head, and medial head. Each part needs different moves for growth.
Using a mix of dumbbell presses, kickbacks, extensions with cables or weights, and dips can help target every area of your triceps. This variety helps build size and strength in your arms.
Keeping proper form is very important when doing these exercises. It helps work the right muscles and prevents injuries. Also, slowly adding more weight or reps over time makes your muscles stronger.
Mixing up your workout routine by including supersets or drop sets can push your triceps harder. This means doing two exercises one after another without rest or lowering the weight and keep going when you’re tired.
To see good results in building strong triceps, combine these exercises with good nutrition and enough rest. Change up which exercises you do often so all parts of the tricep muscle grow well.

Understanding the Different Heads of the Triceps

To get strong triceps, you need to work on three parts. Each part has a special job for making your arm moves. This is why doing Exercises For All 3 Heads Of Tricep matters a lot.

The Long Head

The long head of the triceps plays a key role in building bigger arms. It’s found at the back of your arm and helps with elbow extension. Working out this part can make your triceps look fuller.

For growth, exercises that move your arms over your head work best. They stretch and challenge the long head more than other moves.

Exercises like dumbbell standing French press and cable high pulley overhead extension are great for targeting the long head. These workouts pull on the muscle from different angles, helping you get stronger and add muscle size.

Keep focusing on lifting properly to avoid injury and get better results faster.

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The Lateral Head

The lateral head of the triceps plays a key role in how your arms look. It sits on the outer side of your arm, making them appear wider from the front view. To get this part right, push-ups and bench presses won’t be enough.

You’ll need to focus on exercises that challenge this area directly. Dumbbell kickbacks and tricep dips are great for hitting this spot hard. By doing these moves, you bring attention to building a balanced and muscular arm.

Keeping a sharp eye on form is crucial here – especially during movements involving dumbbells or bars. Think about locking your elbows close to your body and fully extending at the top of each rep to make sure every bit of effort counts towards muscle growth in the lateral head.

This strategy ensures you’re not just going through the motions but actively engaging those fibers essential for achieving impressive arms ready for competition or simply showing off gains earned through hard work.

The Medial Head

Shifting focus from the lateral head, we move on to the medial head of the triceps. This part plays a key role in fine-tuning your arm’s strength and shape. It’s tucked away near your elbow and works hard during most triceps exercises, especially when you fully straighten your arm.

Exercises like close-grip bench press or any movement that pushes your arms to full extension really hit this area. The medial head might not get all the attention its bigger brothers do, but it’s crucial for a well-rounded physique.

Make sure to include movements that challenge this muscle group for balanced growth and stronger lifts.

Best Exercises For All 3 Heads Of Tricep

To target all three heads of your tricep, a mix of exercises is key. Here are the best moves to hit each part for balanced muscle growth.

1. Dumbbell Close-Grip Press

Hold two dumbbells and lie on a bench. Push the weights up over your chest, keeping your hands close together. This move targets your triceps by making them work hard to lift the weight.

Your elbows should stay close to your body to focus on your triceps more than your chest or shoulders.

Lower the dumbbells slowly after lifting them up. Keep control and don’t let them fall fast. Doing this exercise right helps grow all three heads of the tricep muscle – long head, lateral head, and medial head.

It’s great for building strength and size in your arms without needing lots of different equipment.

2. Dumbbell Decline Triceps Extension

To do the dumbbell decline triceps extension, you’ll need to lie on a bench that slopes downwards. Your head should be lower than your hips. Grab a dumbbell in each hand and lift them above your chest with straight arms.

Then, bend your elbows to lower the weights behind your head. Make sure your upper arms don’t move; only your forearms should be moving. This part is crucial for focusing the effort on all three heads of the triceps muscle.

Raising the dumbbells back up completes one rep. Keep your movements smooth and controlled—no jerking or rushing. The angle of the bench helps target different parts of the tricep muscles more effectively than flat or incline variations might not hit as well.

It’s an excellent exercise for building strength and muscle mass where you want it most, giving those triceps a real workout.

3. Dumbbell Kickback

Moving from the dumbbell decline triceps extension, let’s focus on another effective exercise: the dumbbell kickback. This move targets your triceps brachii muscle, especially the lateral head.

Start by holding a dumbbell in one hand. Bend at your hips and keep your back straight. Keep your upper arm still while you lift the dumbbell behind you until your arm is straight.

Then, slowly bring it back down.

This exercise helps improve elbow joints and builds strength in your arms. Make sure to keep your movements controlled and focus on flexing those triceps at the top of each rep. It’s great for adding definition to your muscles without needing heavy weights or complex equipment.

4. Dumbbell Standing French Press

The Dumbbell Standing French Press targets your triceps in a unique way. You hold a dumbbell with both hands and lift it overhead. Then, bend your elbows to lower the dumbbell behind your head.

Straighten your arms to raise it back up. This move hits all three heads of the triceps: long, lateral, and medial. It’s great for building strength and size.

Keep your feet shoulder-width apart for balance. Your core should be tight throughout the exercise to support your back. Make sure you warm up before starting and focus on form over lifting heavy weights too soon.

This exercise is perfect for those looking to enhance their arm workouts without needing lots of equipment.

5. Barbell Seated Overhead Triceps Extension

Barbell Seated Overhead Triceps Extension targets all three heads of your triceps. Sit on a bench, grab a barbell with both hands, and lift it over your head. Keep your arms straight up.

Then, bend your elbows to lower the bar behind your head. Make sure you do this slowly to avoid injury. Straighten your arms to lift the barbell back up. This move helps build stronger triceps and improves arm stability.

This exercise is great for adding strength and size to your triceps. It’s also a compound exercise, meaning it works more than just your triceps; it engages shoulders and core too! For best results, keep your back straight and focus on moving only your forearms during the exercise.

Pairing this with other exercises like diamond push-ups or dips can lead to even better gains in arm muscle size and strength.

6. Old School Reverse Extensions

Old School Reverse Extensions take you back to basics while seriously working your triceps. You’ll lie face up on a bench, grip a dumbbell with both hands, and extend your arms behind your head.

This move hits all three heads of the triceps hard. It’s not just about lifting; lowering the weight slowly matters too. This way, you challenge the muscles even more.

You can also do this exercise standing up if lying down doesn’t feel right for you. Just make sure your core is tight and your back is straight as you lean slightly forward. Slowly lift and lower the weight behind your head, keeping control throughout the movement.

It’s simple yet very effective for building those arm muscles.

7. Cable High Pulley Overhead Tricep Extension

Cable High Pulley Overhead Tricep Extension is a top pick for hitting all three heads of the triceps. You’ll need a cable machine and a rope attachment for this one. Stand with your back to the machine, grab the rope with both hands, and pull it over your head.

Then, bend your elbows to lower the rope behind you. Make sure to keep your upper arms still; only your forearms should move. This exercise really targets those triceps.

Keeping good form is key here. Start with lighter weights to get the motion right before adding more challenge. This ensures you work the triceps hard without straining other parts of your body.

It’s great for building strength and getting those arms in shape.

8. Cable Bent Over Neutral Grip Kickback with Rope Attachment

Grab the rope attachment on the cable machine with both hands. Your palms should face each other. Bend over until your torso is almost parallel to the floor. This stance really works out your triceps and core at the same time, making it a great two-for-one exercise for bodybuilders who want those solid arms.

Keeping your back straight, kick the rope back using just your forearms. Make sure you extend fully but don’t lock your elbows at the end of each rep. This move targets all three heads of the triceps effectively when done right.

It mixes in some isolation work while giving your muscles that good stretch and contraction they need for growth.

9. Kettlebell Overhead Triceps Extension

The kettlebell overhead triceps extension is a solid move for hitting all parts of the triceps hard. By lifting the weight over your head, you really work those muscles.

10. Lever Triceps Dip

Moving from kettlebell exercises, we now shift focus to something more dynamic – Lever Triceps Dip. This workout packs a punch for those aiming to build strength across all three heads of the triceps.

You’ll need access to parallel bars or a similar setup for this exercise. Start by gripping the bars, then lift yourself off the ground while keeping your body straight. Bend your elbows and lower your body until your arms are at about a 90-degree angle, then push back up.

Lever Triceps Dips not only target your triceps but also engage your core and chest muscles, making it a great compound exercise. To increase difficulty or add weight, consider using a dip belt.

Remember to keep good form throughout the movement to avoid injury and ensure you’re working the right muscles effectively.

Recommended Sets And Reps

Crafting the ideal workout for all three heads of your triceps means balancing intensity and volume. Here’s a quick guide to help you structure your triceps regimen:

Exercise	Sets	Reps
Dumbbell Close-Grip Press	3-4	8-12
Dumbbell Decline Triceps Extension	3-4	10-14
Dumbbell Kickback	3	12-15
Dumbbell Standing French Press	4	8-10
Barbell Seated Overhead Triceps Extension	3-4	6-8
Old School Reverse Extensions	3	10-12
Cable High Pulley Overhead Tricep Extension	3-4	12-15
Cable Bent Over Neutral Grip Kickback with Rope Attachment	3	12-15
Kettlebell Overhead Triceps Extension	3	8-12
Lever Triceps Dip	3-4	10-15

This table should serve as a foundational guideline. Adjust the sets and reps based on your fitness level and goals. Focus on mastering form before increasing weight. Experimenting with variations and monitoring your progress is key. Remember, achieving muscle growth is a journey that combines consistency, proper nutrition, and rest. Keep pushing, and the gains will come.

Tips for Effective Exercises For All 3 Heads Of Tricep

For strong triceps, doing Exercises For All 3 Heads Of Tricep right matters a lot. Mixing in different types keeps your muscles guessing and growing!

Proper Form and Technique

Getting your form right is key to hitting all three heads of the triceps effectively. Keep elbows close to your body during exercises like skull crushers and triceps extensions. This helps target the muscle correctly without straining other parts.

Also, make sure you’re not locking out your elbows at the top of movements; it keeps tension on the triceps for better growth.

Using a full range of motion plays a big role as well. Don’t cut moves short; go from fully extended arms to bending them as far as possible for dips or push-ups. Good technique boosts muscle engagement and prevents injuries, helping you get stronger over time.

Always warm up first with lighter weights or stretching exercises to prepare muscles and joints—this way, when you hit those heavier lifts, everything’s ready to work hard and safely.

Progressive Overload

To get stronger triceps, you must make your workouts harder over time. This means lifting more weight or doing more reps as you get better. It’s like telling your muscles, “Hey, it’s time to grow stronger!” Each workout should be a bit tougher than the last one.

Start with weights that challenge you but don’t push too hard at first. Slowly add more weight or do more reps each time you work out. This way, your muscles will keep getting better without getting hurt.

Mixing things up keeps your workouts exciting and pushes your triceps to grow from all angles.

Variation in Exercises

Changing your workouts is key to hitting all parts of your triceps. Mix in some calisthenics, like diamond push-ups and dips, with isolation moves such as skull-crushers and dumbbell kickbacks.

This switch-up challenges your muscles in new ways. It helps avoid plateaus that can slow down progress.

Keep things fresh by adding weight or reps over time. Also, try different grips—overhand and underhand—to work the muscles from various angles. Supersets, where you do two exercises back-to-back without rest, can make your routine more intense.

This variety keeps your workouts exciting and ensures all three heads of the triceps get attention.

Incorporating Supersets and Drop Sets

After mixing up your workouts, taking it a step further with supersets and drop sets can really boost your triceps growth. Supersets pair two exercises back-to-back with no rest in between.

This method hits the muscle hard by keeping it working longer. You could combine a pushing exercise like dumbbell close-grip press with an isolation move such as dumbbell kickback for a killer superset.

Drop sets involve performing an exercise until failure, then dropping the weight and continuing to do reps until you can’t anymore. It’s a great way to push past your limits and encourage hypertrophy—increasing muscle size.

For example, start heavy on the cable high pulley overhead tricep extension and reduce the weight each time you hit fatigue, pumping out as many reps as possible. This technique ensures all three heads of the triceps are worked thoroughly for maximum growth.

Conclusion

We’ve talked about Exercises For All 3 Heads Of Tricep. These moves can really change your workout game. They’re simple yet super effective, hitting every part of your triceps. Think about how you can add these to your routine—maybe mix things up a bit? These exercises show that with the right moves, you can get strong and sculpted arms.

Don’t forget to keep pushing yourself and try new challenges! So, what’s stopping you from giving these a go?.