The triceps brachii muscle group comprises roughly two-thirds of the total upper arm mass. Achieving balanced aesthetics and maximizing pushing strength requires training each of its three sections. This involves selecting exercises and positions that address the unique anatomy of the long, lateral, and medial heads.
Understanding the Three Tricep Heads
The triceps muscle is aptly named, meaning “three-headed muscle of the arm,” with each head originating from a different point. The Long Head is distinct because it originates on the scapula, crossing both the shoulder and elbow joints. This anatomical placement makes its recruitment dependent on the arm’s position relative to the torso. The Lateral Head originates on the upper, outer portion of the humerus, contributing significantly to the arm’s width and “horseshoe” shape. The Medial Head is the deepest of the three, lying closest to the body and originating lower on the humerus. All three heads converge into a single tendon that inserts into the ulna bone, collectively responsible for extending the arm.
Maximizing Recruitment of the Long Head
Targeting the Long Head effectively requires manipulating the shoulder joint due to its unique origin on the scapula. To fully engage its fibers, the arm must be placed into shoulder flexion, moving it overhead or angled behind the body. This positioning pre-stretches the Long Head, which studies suggest leads to greater muscle fiber recruitment upon contraction.
Overhead Extensions
The Overhead Dumbbell Extension, performed with one or two arms, is an effective movement. By holding the weight directly overhead and lowering it behind the head, the Long Head is maximally stretched at the bottom. Cable Overhead Extensions are also effective because the cable provides consistent tension throughout the entire range of motion. During these exercises, minimize any forward or backward movement of the upper arm, keeping the elbows pointed forward to isolate the triceps.
Maximizing Recruitment of the Lateral Head
The Lateral Head is heavily recruited during standard elbow extension movements where the arm is kept close to the torso. This head is often biased by using a pronated (overhand) grip, which shifts some of the workload away from the other heads. It plays a large role in the appearance of a wide, defined upper arm.
Pushdowns and Presses
Standard Triceps Pushdowns using a straight bar or V-bar attachment are a staple exercise for this head. Ensure a complete lockout at the bottom of the movement, as the Lateral Head is active during the full extension phase. The Close-Grip Bench Press is another compound movement that allows for heavier loading and emphasizes the triceps. During the Close-Grip Bench Press, placing the hands closer than a typical bench press and slightly flaring the elbows encourages Lateral Head activation.
Maximizing Recruitment of the Medial Head
The Medial Head remains active in nearly all elbow extension exercises, earning it the nickname “workhorse” of the triceps. While difficult to isolate completely, its recruitment can be emphasized through specific grip variations.
Reverse-Grip Movements
The Reverse-Grip Triceps Pushdown, which utilizes a supinated (underhand) grip, is the most direct way to bias this head. This underhand position shifts muscular emphasis away from the Lateral Head and toward the Medial Head. The movement should focus on strict form and a controlled tempo rather than heavy weight. Dumbbell Kickbacks are another isolation movement that targets the Medial Head, especially when performed with a pause and squeeze at full elbow extension. For both exercises, maintaining constant tension and focusing on the peak contraction is more beneficial than lifting maximum weight.