The triceps brachii, a three-headed muscle at the back of the upper arm, is crucial for extending the elbow and straightening the arm. Each head serves a different function, and specific exercises target them to varying degrees. Understanding which exercises hit which heads can help you create a balanced workout routine and prevent muscular imbalances.
Let's dive into the anatomy of the tricep and explore which exercises predominantly target each of its three heads - the long head, the lateral head, and the medial head.
Exercises Targeting the Long Head
The long head is the most prominent of the three heads and is responsible for arm extension and stabilization. It's engaged when the elbow is elevated above shoulder height, making it active during overhead movements. Here are two exercises that primarily target the long head:
Overhead Dumbbell Extension
The overhead dumbbell extension, also known as the 'skull crushers', is an isolation exercise that places significant emphasis on the long head of the tricep. To perform this exercise, start with your arms fully extended above your head, holding a dumbbell with both hands. Slowly lower the weight behind your head by bending your elbows, keeping your upper arms still. Return to the starting position for one repetition.
Variations include using a barbell or an EZ-bar for a different grip, or performing the exercise on a cable machine for constant tension.
Close-Grip Bench Press
The close-grip bench press is a compound movement that engages the long head of the tricep, along with the chest and shoulders. By bringing your hands narrower than shoulder-width, you shift more emphasis onto your triceps, particularly the long head. To perform this exercise, lie on a flat bench with a barbell above you. Grip the barbell with a close grip, ensuring your hands are positioned at slightly less than shoulder-width. Slowly lower the barbell to your chest, keeping your elbows tucked in, and then press it back up to the starting position.
Incorporate this exercise into your workouts to develop both strength and size in your triceps, with a focus on the long head.
Exercises Targeting the Lateral and Medial Heads
The lateral and medial heads are responsible for elbow extension and help in the rotation of the arm. They work together to foramce the hand to extend at the elbow. Targeting these heads can help improve overall tricep strength and prevent muscle imbalances. Here are two exercises that target the lateral and medial heads:
Tricep Dips
Tricep dips are a bodyweight exercise that effectively targets all three heads of the tricep, with a greater emphasis on the lateral and medial heads. To perform this exercise, position your hands on a stable surface, such as a bench or parallel bars, with your fingers facing forward. Extend your legs out in front of you or keep them bent at 90 degrees. Slowly lower your body by bending your elbows, keeping your shoulders down and your elbows close to your torso. Push back up to the starting position for one repetition.
Variations include incline dips, where your feet are on a lower surface than your hands, or weighted dips using a weighted vest or a dip belt for added resistance.
Overhead Rope Extension
The overhead rope extension is an isolation exercise that targets the lateral and medial heads of the tricep. Using a rope attachment on a cable machine or resistance band, extend your arms overhead, bringing your hands close together. Keeping your elbows still, slowly lower the rope behind your head by bending your elbows, feeling your triceps engage. Return to the starting position for one repetition.
This exercise allows for a full range of motion and constant tension on the triceps, making it an effective choice for targeting the lateral and medial heads.
Incorporating a variety of exercises that target each head of the tricep into your workout routine can help you develop well-rounded strength, size, and function. So, are you ready to hit those triceps from all angles and feel the burn? Don't forget to warm up before starting your workout and maintain proper form throughout each exercise for the best results!