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Exercises for Triceps for Every Head (HIT EM ALL)

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Rating: 4.0; Vote: 1

In order to get bigger triceps you have to be sure that you are doing triceps exercises that hit every one of the three heads of the muscle in your tricep workouts. In this video, I show you some examples of exercises for your triceps that do just that. I am going to demonstrate how to get bigger triceps by attacking the long head, medial head and lateral head of this muscle for maximum size. First, it is easiest to concentrate on the long head of the triceps since it is unique in its origin. This head of the tricep muscle doesn-t originate on the upper arm bone but actually on the shoulder blade or scapula. This means that it crosses the shoulder joint and can have actions on the motion at the shoulder joint. In the case of the long head, it can extend the arm behind the body when maximally contracted. This is important since you want to know how to stretch it and place more tension on the muscle when picking exercises to favorably target this head. In order to do this, you want to find exercises that allow you to place your arms up overhead (which will stretch the long head of the triceps slightly and increase the tension that it can generate because of this. Tricep exercises like push aways or even lying dumbbell extensions and french presses are going to put your arm in this position safely. An overhead dumbbell extension is not as ideal however since it does jeopardize the health of your shoulder due to excessive internal rotation while performing it. Before moving on to the other two heads however, I do want to address the concept of active insufficiency. This happens when you maximally shorten the muscle that crosses the two joints by putting both joints at their end range. In the case of the long head, you would extend the elbow at the same time that you extend the arm behind the body. This position, while generating less tension does generate an incredible contraction as the muscle fibers are maximally shortened. Some argue to not train here, while I totally disagree. This position is very helpful for getting people to feel a contraction and improve mind-muscle awareness which will carry over to better workouts overall. Feel free to include the triceps kickback and cobra pushup as exercises that you can do in the beginning of your tricep workouts to wake up the muscles and help you establish a strong mind muscle connection from the outset. Next you have to cover the medial and lateral heads of the tricep muscles. The key difference in exercises for each of these tricep heads is the position of the arms and elbows during the extension of the elbow. Just like with the quads in leg extensions, if you turn your arm in during a pushdown or similar exercise, you will focus more on the outer or lateral head of the triceps. On the contrary, if you turn your arm out our underhand, you will focus more of the attention on the medial head. There are many tricep exercises that you can do and only some of them are shown in this video. The key is, the science behind their selection will not change. In order to maximally work the triceps in any workout you will want to hit them from all angles by choosing exercises that hit every head. For a step by step workout that shows you exactly how to do this right every time, head to and get the Ultimate Arms program. It-s more than just an arms program, it works every muscle group in your body while specializing extra attention to the size of your arms
Date: 2022-04-22

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Comments and reviews: 10

Dave
Hey Jeff, new on here I'm over 60 and drive interstate truck and intrastate truck, so my sports days are long gone and have got a bit body lazy.
I'd like to slowly rebuild, I'm not super fat probably about 15 kgs over my old playing weight - 88 kgs.
I'm a hard gainer
Just asking where to start first eg.
Arms: Triceps: which one first Medial, long or the horse shoe
As I regard the Tricep as the base to building a solid Bicep and Sholders.
Then the forearms and Sholders then top it off with Biceps.
Would like to rebuild the top half first then do the Glutes down later cause the TOP Half will be the hardest to rebuild.
Like a lot of your videos and have Subscription.
So any advice and help would be much appreciated.
Regards Dave
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Mitsue
Excellent advice, generous, and very informative! Thank you! One thought we as women can benefit from developing the 'medial head of the triceps. I can do two consecutive sets of defull deeps with legs straight, but the medial head is week and so small it is shadowed by my tricep head. Not balance and since I work out by myself I knew that besides the tricep, shoulders, and biceps I should develop the medial, but I was not sure what exercises to do. Thank you, thank you!
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As-if
Brilliant video though ill try some of them since my triceps are numb when I look at them. My biceps are definitely gaining. 10 reps a day baby. Now im adding diamond pushup but only 10. Then 10 sit ups. Twice a day. Thats what I want to do lol but I won't will I. I'm lucky I can build muscle fast if I try but I never stick to it. Two weeks mayb see new eggs on my arms and think job done.
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Spectre
I was novice when I started training and watching your videos right from the start. After 4 months of training I am able to finally understand what exactly you are trying to explain about mind muscle connection of all three heads of the triceps. And you are absolutely - percent right about it. Thank you for sharing your experience with us! I'm always eager to watch your content.
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Stella
full stretch / long head:
OH extensions (band - DB version works too but not recommended) 2: 26
3: 15 lying extensions (DB)
contraction / mind-muscle connection
4: 34 cobra push-up
4: 52 kickbacks
lateral head
6: 40 modified pushdowns
6: 50 diamond cutter push -up
medial head
7: 00 reverse grip pushdown
7: 12 modified close grip press-ups
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Deborah
When showing the lift of dumbbells zoom out so we can see the direction of the hands hold on dumbbells at extension. It would be a lot more help in your good videos since you talk about twisting the
wrists. We know we hat forgives look like, but we want to see the full range of the lift. Please
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Robert
Hey brother, what would you suggest is the best exercise to give you triceps that flare out or are visible from the front on view? I was told rope pushdowns but that particular movement causes me tendinitis in the elbows. Specific to the grip I believe. Thanks.
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Flavius
2: 20 tricep pushaway
3: 11 lining barbell tricep extension
4: 26 cobra pushups
4: 40 tricep kickback
6: 38 tricep pushdowns
6: 48 diamond pushups
7: 00 reverse grip tricep pushdowns
7: 12 close grip dumbbell bench press
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krav
For some reason any db ext behind head/neck will thrash my elbow joint in one set, even with a 50% warmup weight. but with ex curl bar i can do 55% of my bodyweight for 10 reps then do 6 bench dipps or ten tri pushups and my elbow is fine.
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phoenix
Note to self: 6: 01 Difference between exercising medial and lateral triceps heads.
6: 33 Lateral head triceps push-down. 6: 47 Diamond-cutter press-up.
6: 59 Medial head push-down.
4: 26 Cobra press-up.
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