Tricep Anatomy: 5 Best Workouts For Each Head

The triceps brachii is a three-headed muscle located at the back of the upper arm responsible for extending the elbow joint. Its three heads – long, lateral, and medial – originate from different areas of the scapula and humerus bones, coming together to form a common tendon at the elbow. The triceps play a vital role in pushing or lifting activities, making it a focus of tricep workouts. Understanding tricep anatomy is essential for the effective training of this muscle.

A Human Tricep Anatomy Illustration — KenHub-Learn Human Anatomy on YouTube

Here is a more detailed explanation of the tricep anatomy and the most effective tricep workouts for each head:

The Long Head

Our first muscle in the tricep anatomy is the long head which is located on the back of the arm and originates from the scapula. It plays a crucial role in shoulder extension and is also involved in the adduction and extension of the arm. The long head of the triceps is the only head that crosses the shoulder joint, making it particularly important in exercises that involve shoulder extension, such as overhead presses.

Effective Tricep Workouts:

Overhead Triceps Extension: This exercise is performed by holding a dumbbell or barbell and slowly lowering it behind the head. This movement places a significant amount of stress on the long head of the triceps as it lengthens and contracts during the movement.
Close Grip Bench Press: The close grip bench press involves performing a bench press with a narrow grip, emphasizing the triceps. This exercise targets all three heads of the triceps, but with a narrower grip, the long head is activated to a greater degree.
Triceps Pushdowns with an Overhand Grip: Triceps pushdowns involve attaching a cable to a high pulley and pushing down on the cable to extend the elbow joint. By using an overhand grip, the long head of the triceps is emphasized, as the arm is extended back behind the body.
Skull Crushers: Skull crushers involve lying down on a bench and holding a barbell or dumbbell overhead. The weight is then slowly lowered towards the forehead, placing a significant amount of stress on the long head of the triceps as it contracts to stabilize the arm.
Dips: Dips are performed by placing the hands on parallel bars and lowering the body until the arms are at a 90-degree angle, then pushing up to extend the elbow joint. This exercise targets all three heads of the triceps, but by leaning forward slightly, the long head is emphasized.

The Lateral Head

Our second muscle in the tricep anatomy is the lateral head which is situated on the outside of the upper arm and originates from the humerus. It is responsible for most of the overall mass of the triceps and is heavily involved in elbow extension. This head is typically the most targeted during triceps isolation exercises, such as triceps pushdowns or skull crushers.

Effective Tricep Workouts:

Triceps Pushdowns with a Rope Attachment: This exercise is performed by attaching a rope to a cable machine and pushing down on the rope to extend the elbow joint. This exercise emphasizes the lateral head of the triceps due to the outward rotation of the wrists during the movement.
Diamond Push-Ups: Diamond push-ups involve placing the hands close together in a diamond shape under the chest and performing a push-up. This exercise targets all three heads of the triceps, but with the hands close together, the lateral head is emphasized.
Dumbbell Overhead Extensions: This exercise is performed by holding a dumbbell overhead and slowly lowering it behind the head. This exercise places a significant amount of stress on the lateral head of the triceps as it lengthens and contracts during the movement.
Close Grip Bench Press with Elbows Flared Out: This exercise involves performing a close grip bench press with the elbows flared out to the sides of the body. This position emphasizes the lateral head of the triceps as it assists with elbow extension.
Triceps Dips with Elbows Flared Out: Triceps dips involve placing the hands-on parallel bars and lowering the body until the arms are at a 90-degree angle, then pushing up to extend the elbow joint. By flaring the elbows out to the sides, the lateral head of the triceps is emphasized.

The Medial Head

And our last muscle in the tricep anatomy is the medial head which is located on the inside of the upper arm and is responsible for stabilizing the elbow joint. It is also involved in elbow extension, especially when the arm is in a pronated position (palm facing down). This head is often overlooked in training, but strengthening it can help to improve overall triceps strength and stability.

Effective Tricep Workouts:

Reverse Grip Triceps Pushdowns: This variation of triceps pushdowns is performed by using a cable machine with a reverse grip (palms facing up) and pushing down on the cable. This position emphasizes the medial head of the triceps as it assists with elbow extension.
Close Grip Bench Press with Elbows Tucked In: This exercise involves performing a close grip bench press with the elbows tucked in close to the sides of the body. This position emphasizes the medial head of the triceps as it stabilizes the elbow joint.
Dumbbell Kickbacks: Dumbbell kickbacks involve holding a dumbbell in one hand and extending the arm behind the body while keeping the upper arm stationary. This exercise targets the medial head of the triceps, particularly when the elbow is kept close to the body.
Close Grip Push-Ups: Close grip push-ups involve performing a push-up with the hands placed close together, emphasizing the triceps. This exercise targets all three heads of the triceps, but with the hands close together, the medial head is activated to a greater degree.
Rope Pushdowns with Palms Facing In: This variation of triceps pushdowns is performed by using a cable machine with a rope attachment and pushing down on the cable with palms facing in. This position emphasizes the medial head of the triceps as it assists with elbow extension.