When most people think of building massive arms, they immediately picture bicep curls. However, the triceps actually make up about two-thirds of your upper arm mass. If you want sleeves that fit tighter, a more impressive "horseshoe" look, or a bench press that keeps going up, prioritizing your tricep training is non-negotiable.
To get the most out of your workouts, it is essential to understand that the triceps are composed of three distinct heads: the long, lateral, and medial heads. This guide breaks down the best tricep head exercises to target each area effectively, ensuring balanced development and maximum strength.
Quick Anatomy: Tricep Heads & Why They Matter
Before diving into the exercises, understanding the anatomy helps in selecting the right movements. Each head has a slightly different function and activation point.
The Long Head
Located on the inside of the arm, the long head crosses the shoulder joint. It is responsible for the bulk of your tricep mass. Because it attaches to the shoulder blade, it works hardest when your arm is raised overhead. Developing this head gives the arm that sweeping size when viewed from the rear.
The Lateral Head
This is the head located on the outside of the arm. It is responsible for the iconic "horseshoe" shape visible when the arm is straightened and flexed. It is most active during heavy pressing movements where the arms are by the sides.
The Medial Head
The smallest of the three, the medial head sits mostly underneath the long head near the elbow. Despite its size, it plays a critical role in elbow stability and lockout strength. It is heavily involved in almost all tricep exercises and compound pressing movements.
Principles for Training Each Tricep Head
To effectively target specific heads, you need to manipulate grip width, elbow position, and arm angle.
- Elbow Position: Exercises with elbows overhead stretch the long head, while keeping elbows by your sides favors the lateral head.
- Grip: A close grip generally increases tricep activation over the chest. Reverse grips can help isolate the medial head.
- Load vs. Volume: The triceps are fast-twitch dominant muscles, meaning they respond well to heavy loads, but isolation work requires higher volume to avoid joint stress.
- Common Mistakes: Flaring the elbows out too wide often shifts tension to the shoulders. Keeping elbows tucked or aligned is key for isolation.
Best Long Head Tricep Exercises
The long head is unique because it crosses the shoulder joint. To target it, you must put the muscle in a stretched position, which usually means performing exercises with your arms overhead.
Overhead Tricep Extension (Dumbbell/Barbell/EZ-Bar)
This is the gold standard for long head isolation. Whether seated or standing, raising the weight behind your head places the long head in a deep stretch.
- Setup: Sit on a bench with back support or stand with a braced core.
- Execution: Lower the weight slowly behind your head until your forearms touch your biceps. Extend back up to the top.
- Variations: One-arm dumbbell extensions are excellent for fixing muscle imbalances.
Skull Crushers (Incline & Flat)
While flat skull crushers are excellent, performing them on a slight incline can increase the stretch on the long head. Using an EZ-bar is often preferred as it reduces wrist strain compared to a straight bar.
- Pro Tip: Instead of bringing the bar to your forehead, try lowering it slightly behind your head. This keeps constant tension on the triceps even at the top of the movement.
Cable Overhead Tricep Extension (Rope)
Cables provide constant tension throughout the range of motion. Using a rope attachment allows you to pull your hands apart at the top, achieving a stronger contraction without the momentum often used with dumbbells.
Long Head Programming Tips
Since these movements often involve a significant stretch under load, they fit well after your heavy compound pressing. Aim for moderate rep ranges (8–12 reps) to balance size and safety.
Best Lateral Head Tricep Exercises
If you want the "horseshoe" look, you need to focus on the lateral head. This head responds best to heavy loads and movements where the arms are positioned by the sides.
Close-Grip Bench Press
This is a powerhouse compound movement. By bringing your hands closer (shoulder-width apart), you shift the load from the chest to the triceps.
- Execution: Do not go too narrow, as this can strain the wrists. Focus on tucking the elbows and driving the bar up explosively.
- Warning: Avoid bouncing the bar off your chest; control is key for tricep engagement.
Tricep Pushdowns (Rope/Bar/V-Bar)
The staple of any arm day. Using a straight bar or V-bar generally allows for heavier weight, which is great for lateral head thickness.
- Form Check: Keep your elbows pinned to your sides. If your elbows drift forward or backward, you are engaging your shoulders and lats, reducing tricep isolation.
Dips (Parallel Bar or Assisted)
Dips are excellent for building mass. To target the triceps rather than the chest, keep your torso upright. Leaning forward shifts the emphasis to the pectorals. Weighted dips are a great progression once you can perform 12-15 bodyweight reps easily.
Lateral Head Programming Tips
The lateral head can handle heavy weight. Exercises like the close-grip bench press or weighted dips can be performed in lower rep ranges (5–8 reps) for strength, while pushdowns work well for hypertrophy (10–15 reps).
Best Medial Head Tricep Exercises
The medial head is the workhorse of elbow extension. While it works in almost every tricep move, specific angles and lighter loads can emphasize it further.
Reverse-Grip Cable Pushdowns
By using a supinated (underhand) grip, you prevent the lateral head from contributing as much, forcing the medial head to take over.
- Technique: Use a lighter weight than your standard pushdowns. Focus on a hard squeeze at the bottom of the rep.
Diamond (Close-Hand) Push-Ups
This bodyweight classic places the hands together under the chest. It requires significant stability and force from the medial head to lock out the elbows.
- Progressions: Elevate your feet to increase difficulty or add a weight plate to your back.
Neutral-Grip DB Presses / Floor Presses
Pressing with a neutral grip (palms facing each other) and keeping elbows tucked tight to the body engages the medial head significantly to stabilize the elbow joint.
Medial Head Programming Tips
Because the medial head is smaller and often acts as a stabilizer, it responds well to high-rep "finisher" sets (15–20 reps). This helps flush the muscle with blood without overloading the elbow joint.
Sample Tricep Workouts (Head-Focused Templates)
Here are a few ways to structure these exercises depending on your goals and equipment access.
Mass-Focused Tricep Day
- Close-Grip Bench Press: 3 sets of 6–8 reps (Lateral/Overall Mass)
- Overhead Rope Extensions: 3 sets of 10–12 reps (Long Head)
- Skull Crushers: 3 sets of 10–12 reps (Long Head)
- Straight Bar Pushdown: 3 sets of 15 reps (Lateral/Medial Finisher)
Push Day Integration
If you train chest, shoulders, and triceps together, your triceps are already pre-fatigued. Choose 1–2 movements to finish them off, such as Overhead Extensions (for the long head, which is often under-stimulated in pressing) and standard Tricep Pushdowns.
At-Home / Minimal Equipment Option
- Diamond Push-Ups: 3 sets to failure
- Chair Dips: 3 sets of 12–15 reps (Control the descent carefully)
- Overhead Band Extensions: 3 sets of 15–20 reps
Technique, Safety, and Recovery
Tricep tendinitis is a common issue among lifters who go too heavy too soon. Always warm up your elbows and shoulders before heavy isolation work. If an exercise like skull crushers causes elbow pain, switch to a cable variation or use dumbbells to allow a more natural range of motion.
Recovery is equally important. Since the triceps are used in all chest and shoulder pressing, ensure you aren't training them directly the day before or after a heavy chest session. A frequency of 2 times per week is generally optimal for most natural trainees.
FAQs on the Best Tricep Head Exercises
Can you really isolate one head at a time?
Not completely. All three heads work together to extend the elbow. However, changing your arm angle shifts the emphasis, allowing you to prioritize one head over the others.
How many tricep exercises do I need per workout?
For most people, 2 to 3 exercises are sufficient. Start with a compound movement (like dips or close-grip bench) and follow up with an isolation movement (like extensions).
Are cables better than free weights for triceps?
Cables offer constant tension, which is excellent for the long head and creating metabolic stress. Free weights are generally superior for building raw strength and mass. A mix of both is ideal.
How long until I see visible arm growth?
With consistent training and a proper diet, noticeable changes usually occur within 8 to 12 weeks.
Conclusion
Building impressive arms requires more than just curling. By incorporating the best tricep head exercises into your routine, you ensure that the long, lateral, and medial heads are all developed equally. Remember, the long head needs overhead work, the lateral head loves heavy pressing, and the medial head thrives on stability and lockout focus. Mix these movements into your program, stay consistent with your progression, and focus on good form over heavy weights to keep your elbows healthy and your arms growing.
