Triceps are one of the largest muscles in the upper arm and play an essential role in arm extension and elbow flexion. There are three heads of the triceps muscle: the lateral head, the long head, and the medial head. Each head has a unique attachment and plays a specific role in the overall function of the muscle.
To maximize the development of the triceps, it is important to include exercises that target all three heads of the muscle. In this article, we will discuss the best triceps exercises for each head and provide tips on how to perform them correctly.
Lateral Head Exercises
The lateral head of the triceps muscle is located on the outer portion of the upper arm and is responsible for the overall width and definition of the triceps muscle. The following exercises target the lateral head of the triceps muscle.
1. Triceps Dips
Triceps dips are one of the most effective exercises for targeting the lateral head of the triceps muscle. To perform triceps dips, find a sturdy surface like parallel bars or the edge of a bench. Place your hands on the surface and lower your body down until your arms form a 90-degree angle. Push your body back up to the starting position.
2. Diamond Push-Ups
Diamond push-ups are another exercise that targets the lateral head of the triceps muscle. To perform diamond push-ups, place your hands close together under your chest, forming a diamond shape with your fingers. Lower your body down until your chest touches your hands, then push your body back up to the starting position.
3. Close-Grip Bench Press
Close-grip bench press is a compound exercise that targets all three heads of the triceps muscle but places a particular emphasis on the lateral head. To perform this exercise, lie down on a bench and grip the barbell with your hands close together, just a few inches apart. Lower the bar down to your chest, then press it back up.
Long Head Exercises
The long head of the triceps muscle is located on the back of the upper arm and is responsible for the overall size and strength of the triceps muscle. The following exercises target the long head of the triceps muscle:
1. Overhead Triceps Extensions
Overhead triceps extensions are one of the best exercises for targeting the long head of the triceps muscle. To perform this exercise, stand or sit with a dumbbell or cable handle in both hands, then lift the weight up over your head with your arms extended. Lower the weight down behind your head, then raise it back up.
2. Skull Crushers
Skull crushers are another effective exercise for targeting the long head of the triceps muscle. To perform this exercise, lie down on a bench and hold a barbell or dumbbells with your arms extended straight up above your chest. Lower the weight down behind your head, then raise it back up.
3. Cable Rope Overhead Triceps Extensions
Cable rope overhead triceps extensions are a variation of the overhead triceps extension that targets the long head of the triceps muscle. To perform this exercise, attach a rope to a cable machine and lift it up over your head with your arms extended. Lower the rope down behind your head, then raise it back up.
Medial Head Exercises
The medial head of the triceps muscle is located on the inside of the upper arm and is responsible for the overall thickness and fullness of the triceps muscle. The following exercises target the medial head of the triceps muscle.
1. Close-Grip Push-Ups
Close-grip push-ups are an effective exercise for targeting the medial head of the triceps muscle. To perform close-grip push-ups, assume a push-up position with your hands close together, just a few inches apart. Lower your body down, then push yourself back up.
2. Cable Push-Downs
Cable push-downs are another exercise that targets the medial head of the triceps muscle. To perform cable push-downs, attach a rope to a cable machine and grab the rope with an overhand grip. Stand facing the machine and push the rope down until your arms are fully extended.
3. Reverse Grip Push-Ups
Reverse grip push-ups are a variation of push-ups that target the medial head of the triceps muscle. To perform reverse grip push-ups, assume a push-up position with your hands facing towards your feet. Lower your body down, then push yourself back up.
Tips for Performing Triceps Exercises
To get the most out of your triceps exercises, it is essential to perform them correctly. Here are some tips to keep in mind when performing triceps exercises:
- Use proper form: When performing triceps exercises, make sure to use proper form to prevent injury and maximize the effectiveness of the exercise.
- Vary your exercises: To keep your workouts challenging and prevent plateauing, it is important to vary your exercises and include a mix of compound and isolation exercises.
- Use the correct weight: When performing triceps exercises, use a weight that challenges you but still allows you to maintain proper form.
- Focus on mind-muscle connection: To get the most out of your triceps exercises, focus on establishing a mind-muscle connection and really feeling the triceps muscle working.
- Don't neglect other muscle groups: While triceps exercises are important for developing strong, defined triceps, it is also important to incorporate exercises that target other muscle groups, such as biceps, shoulders, and chest.
Conclusion
The triceps muscle is an essential muscle group that plays a key role in arm extension and elbow flexion. To develop strong, defined triceps, it is important to include exercises that target all three heads of the muscle. By incorporating exercises like triceps dips, diamond push-ups, overhead triceps extensions, skull crushers, and close-grip push-ups into your workout routine, you can target all three heads of the triceps muscle and achieve a well-rounded, balanced arm workout. Remember to use proper form, vary your exercises, and focus on mind-muscle connection to get the most out of your triceps workouts.
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