Transform Your Arms Today: Best Tricep Exercises for Medial, Lateral, and Long Heads

Are you tired of looking at the mirror and wishing your arms were more defined? Say no more. The secret to well-defined, muscular arms lies in targeting all three heads of your triceps – the medial, lateral, and long heads. Triceps make up about two-thirds of your upper arm mass, meaning that focusing on them is essential for those dream arms you've always wanted. This guide will walk you through the best exercises to maximize your tricep development, helping you build strength and size fast. Let's get started!

Medial Head Tricep Exercises

Best Exercises for Medial Tricep Head Development

The exercises for triceps medial head may not be as prominent as the other two, but it's just as important for overall arm strength and aesthetics. Here’s how to target it effectively:

Close-Grip Bench Press

The close-grip bench press is a fantastic compound exercise that primarily targets the medial head of the triceps workout.

• Lie on a bench and grip the barbell with your hands placed closer than shoulder- width apart.

• Lower the bar slowly to your chest, keeping your elbows tucked in.

• Push the bar back up to the starting position.

• Repeat for 3 sets of 8-12 reps.

This movement not only hits the triceps hard but also engages the chest and shoulders, making it a great upper-body exercise.

Tricep Pushdowns

Tricep pushdowns are incredibly effective for isolating the tricep muscles.

• Attach a straight or angled bar to a high pulley machine.

• Grip the bar with palms facing down and elbows tucked to your sides.

• Push the bar down until your arms are fully extended.

• Return the bar to the starting position with control.

• Perform 3 sets of 10-15 reps.

For variation, you can use a rope attachment, which allows for a greater range of motion and targets different parts of the triceps.

Overhead Tricep Extension

This exercise is excellent for hitting the medial head while also engaging the long head of the triceps.

• Hold a dumbbell with both hands, and stand with feet shoulder-width apart.

• Lift the dumbbell overhead, keeping your elbows close to your ears.

• Lower the dumbbell behind your head, then raise it back to the starting position.

• Aim for 3 sets of 10-12 reps.

This movement stretches the triceps and helps to build overall arm mass and flexibility. With this workout, it will enable you to work on other sports such as cycling, running, etc.

Effective Workouts for the Medial Head of the Triceps

To maximize the development of the medial head, combine the exercises mentioned above into a routine. Here's a sample workout:

• Close-Grip Bench Press - 3 sets of 8-12 reps

• Tricep Pushdowns - 3 sets of 10-15 reps

• Overhead Tricep Extension - 3 sets of 10-12 reps

Remember to focus on proper form and controlled movements to ensure maximum muscle engagement and avoid injury.

Lateral Head Tricep Exercises

Prime Exercises for Tricep Laterals Head Exercises

The exercises for tricep lateral head is the most visible part of the triceps and contributes significantly to the arm's outward appearance. Here’s how to make it pop:

Tricep Kickbacks

Tricep kickbacks are fantastic for isolating the lateral head.

• Hold a dumbbell in each hand, bend forward at the waist, and keep your back straight.

• Bend your elbows to a 90-degree angle with your upper arms parallel to the floor.

• Extend your arms back, squeezing your triceps at the top.

• Slowly return to the starting position.

• Perform 3 sets of 12-15 reps.

Make sure to keep your upper arms stable and only move your forearms to isolate the triceps effectively.

Dips

Dips are a powerful exercise that targets the triceps, chest, and shoulders.

• Position yourself on parallel bars and lift your body.

• Lower your body until your upper arms are parallel to the floor.

• Push yourself back up to the starting position.

• Aim for 3 sets of 8-12 reps.

For added intensity, consider using a dip belt to add extra weight.

Diamond Push-Ups

Diamond push-ups are a challenging bodyweight exercise that primarily targets the lateral head.

• Get into a push-up position with your hands close together, forming a diamond shape with your thumbs and index fingers.

• Lower your body until your chest nearly touches your hands.

• Push yourself back up to the starting position.

• Aim for 3 sets of 10-15 reps.

This exercise also engages the chest and core, making it a great overall upper-body workout.

How to Exercise the Lateral Head of Tricep

Tricep Exercises for Outer Head

To effectively target the outer head of the triceps, focus on exercises that emphasize the lateral aspect of the muscle. Here are some excellent tricep exercises for the outer head:

• Rope Tricep Pushdowns

 • Attach a rope to a high pulley.

 • Push the rope down and outward, fully extending your arms.

 • 3 sets of 12-15 reps.

• Overhead Rope Extensions

 • Hold a rope attached to a low pulley behind your head.

 • Extend your arms upwards, flaring elbows slightly out.

 • 3 sets of 10-12 reps.

• Close-Grip Bench Press with Elbows Out

 • Grip barbell close, lower with elbows flared.

 • 3 sets of 8-12 reps.

Incorporate these exercises into your routine 2-3 times a week for optimal results.

Long Head Tricep Exercises

Top Exercises for the Long Head of the Tricep

The long head is crucial for arm thickness and overall tricep strength. Here are the best exercises to target it:

Skull Crushers

Skull crushers are excellent for isolating the long head.

• Lie on a bench with a tricep barbell or EZ-curl bar.

• Hold the arms barbells with straight arms above your chest.

• Bend your elbows to lower the bar towards your forehead.

• Extend your arms back to the starting position.

• Perform 3 sets of 8-12 reps.

Ensure you control the movement to prevent injury and maximize muscle engagement.

Overhead Dumbbell Extensions

This exercise effectively targets the long head by placing it under a deep stretch.

• Hold a dumbbell with both hands and lift it overhead.

• Lower the dumbbell behind your head by bending your elbows.

• Extend your arms to return to the starting position.

• Aim for 3 sets of 10-12 reps.

Using a single dumbbell helps maintain balance and ensures even muscle development.

Tricep Dips on Parallel Barbell Exercises

This exercise is great for building mass in the long head.

• Position yourself on parallel bars and lift your body.

• Lower yourself by bending your elbows until your upper arms are parallel to the floor.

• Push yourself back up to the starting position.

• Perform 3 sets of 8-12 reps.

Focus on a slow, controlled descent to maximize muscle activation.

Useful Tips for Triceps Long Head Exercises

To fully develop the long head, incorporate these exercises into your routine. Here’s a sample workout:

• Skull Crushers - 3 sets of 8-12 reps

• Overhead Dumbbell Extensions - 3 sets of 10-12 reps

• Tricep Dips on Parallel Bars - 3 sets of 8-12 reps

For best results, ensure you execute each movement with proper form and controlled tempo.

Comprehensive Tricep Workout

Combining Exercises for Balanced Tricep Development

A balanced tricep workout targets all three heads equally. Here’s how to combine the exercises we've discussed:

Sample Workout Routine

• Close-Grip Bench Press - 3 sets of 8-12 reps

• Tricep Kickbacks - 3 sets of 12-15 reps

• Skull Crushers - 3 sets of 8-12 reps

• Tricep Pushdowns - 3 sets of 10-15 reps

• Overhead Dumbbell Extensions - 3 sets of 10-12 reps

• Diamond Push-Ups - 3 sets of 10-15 reps

Tips for Progression

To ensure continuous progress, gradually increase the weight you lift and the intensity of your workouts. Here are some tips:

Pilates Arm Workout

Pilates arm workouts can significantly enhance tricep training by improving muscle tone, flexibility, and overall arm strength. Pilates focuses on controlled, precise movements that engage the muscles deeply. Here are some Pilates exercises to incorporate:

To perform the Pilates Tricep Press, begin by sitting with your legs extended and your back straight. Hold a small weight in each hand and extend your arms straight out in front of you. Bend your elbows to bring the weights towards your shoulders, then press them back out. Complete 3 sets of 15 repetitions.

To perform Arm Circles, stand with your feet hip-width apart and extend your arms out to the sides at shoulder height. Start with small circles and gradually increase their size. Complete three sets of 30 seconds in each direction.

These Pilates arm workouts will enhance endurance and control, complementing tricep exercises and resulting in more defined, stronger arms.

Conclusion

Incorporating targeted tricep exercises into your workout routine is crucial for balanced and strong arms. By focusing on the medial, lateral, and long heads, you ensure comprehensive tricep development, leading to better overall arm strength and aesthetics. Remember, consistency and proper form are key.

Now that you're armed with this knowledge, it’s time to hit the gym and put these exercises into practice. Keep pushing your limits, and you’ll be amazed at the results. Your dream arms are within reach!