Best Tricep Exercise | Full Science Based Tricep Workout

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Best Tricep Exercise | Targeting All Three Heads

Let’s talk about arms. Everyone wants big, powerful-looking arms, and if you’re chasing that aesthetic, focusing on your triceps is essential. Why? Because the triceps make up a significant portion of your upper arm size. Achieving that sought-after arm look requires balancing the three heads of the triceps: the long head, lateral head, and medial head. In this guide, we’ll dive deep into how to effectively train each head to achieve a well-defined, aesthetically pleasing tricep.

Understanding the Three Heads of the Triceps

Before we get into the exercises, let’s understand the anatomy of the triceps and the role each head plays:

Long Head: This is the largest part of the triceps, located at the back of your arm. It is responsible for most of the mass in the triceps, making it the primary focus for anyone looking to add serious size to their arms.
Lateral Head: Although smaller, the lateral head is crucial for achieving that defined, rounded appearance from the side. It gives your arms the pop that catches the eye when flexed.
Medial Head: This head is often the least visible but plays a significant role in overall arm definition and stability. Strengthening the medial head enhances the appearance of the other heads, contributing to the overall aesthetics of your arms.

When developed properly, these three heads come together to create a sharp, horseshoe shape on the back of your arms that screams “I lift.” So, how do you get all three to grow? You need to select the right exercises, ensuring each head receives adequate focus.

Long Head: The Heavy Hitter

The long head of the triceps has the most potential for growth, yet many people don’t train it hard enough. Since it crosses the shoulder joint, proper arm positioning can significantly emphasize this muscle. Here are two effective exercises for targeting the long head:

Exercise 1: Incline Dumbbell Kickbacks

Image credit – Functional Bodybuilding

Incline dumbbell kickbacks are fantastic for focusing on the long head. To perform this exercise correctly, follow these steps:

Set Up: Find an incline bench and set it to a comfortable angle. Grab a dumbbell in each hand and lie face down on the bench, ensuring your arms are parallel to your body.
Execution: Flex your elbow to lift the weights back, ensuring your elbow remains locked in place throughout the movement. Keep your upper arms stationary while squeezing the triceps at the top of the lift.
Reps and Sets: Aim for three sets of ten to fifteen reps.

Exercise 2: Incline Dumbbell Overhead Extensions

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Incline dumbbell overhead extensions are another powerhouse for the long head. This exercise takes advantage of the incline position to provide a better stretch and activation. Here’s how to perform it:

Set Up: Position yourself on an incline bench, holding a dumbbell with both hands. Your arms should be slightly behind your head, creating a stretch in the long head.
Execution: Press the weight upward while keeping your elbows close to your head. Focus on extending your arms fully at the top and controlling the weight as you lower it back.
Reps and Sets: 3 sets of 12–15 reps.

Lateral Head: The Side Popper

For that nicely rounded look when you flex, the lateral head is where you should concentrate your efforts. Cable exercises are particularly effective for this muscle group. Here are two exercises to incorporate:

Exercise 1: Cable Pushdowns (Straight or V-bar)

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Cable pushdowns are among the best movements for targeting the lateral head. To perform this exercise effectively:

Set Up: Attach a straight or V-bar to the high pulley of a cable machine. Stand facing the machine, gripping the bar with an overhand grip.
Execution: Push the bar down until your arms are fully extended, keeping your elbows close to your sides. Control the weight as you return to the starting position to maximize the contraction.
Reps and Sets: 3 sets of 10–12 reps.

Exercise 2: Weighted Tricep Dips

Image credit – My PT Hub

Weighted dips are your go-to for building thickness in the lateral head. Here’s how to perform this exercise:

Set Up: Position yourself on parallel bars. If you’re adding weight, secure a belt around your waist with a weight plate attached.
Execution: Lower your body until your elbows are at a 90-degree angle, then push yourself back up to the starting position. Keep your form clean and controlled to target your triceps effectively.
Reps and Sets: 3 sets of 8–10 reps.

Medial Head: The Secret Weapon

Although the medial head is harder to see, it plays a crucial role in overall arm definition. Here are two exercises that will help activate the medial head:

Exercise 1: Rope Pushdowns

Switching to a rope attachment instead of a bar increases medial head activation. To perform rope pushdowns:

Set Up: Attach a rope to the high pulley of a cable machine. Stand facing the machine, gripping the ends of the rope with both hands.
Execution: Pull the rope down, spreading the ends apart at the bottom to maximize the contraction. Focus on keeping your elbows locked at your sides.
Reps and Sets: 3 sets of 10–15 reps.

Exercise 2: Weighted Dips

As mentioned earlier, dips are effective for targeting both the lateral and medial heads. Keep your body upright and your form stable to achieve maximum activation during this exercise..

Reps and Sets: Include an additional 3 sets of 8–10 reps for the medial head as well.

Putting It All Together

While most of your tricep growth will come from compound movements like bench presses and overhead presses, isolation exercises are essential for addressing specific weak points. Here’s a quick guide to help you identify what to focus on based on your progress:

Long head lagging? Focus on incline dumbbell kickbacks and overhead extensions.
Lateral head need work? Stick with weighted dips and straight bar pushdowns.
Medial head slacking? Add rope pushdowns and additional dips to your routine.

You don’t need an extensive array of exercises; concentrate on what’s lagging, and you’ll see noticeable improvements in your arm aesthetics.

Enhance Your Gains

To complement your tricep workout, don’t forget about your biceps! A balanced arm routine can lead to even better results. Building your biceps will create a well-rounded look that enhances the aesthetics of your entire arm.

Bonus Tips for Arm Training

Progressive Overload: Aim to gradually increase the weights you lift or the number of reps you perform over time to continually challenge your muscles.
Rest and Recovery: Allow adequate recovery time between workouts to give your muscles a chance to repair and grow. Wait at least 48 hours before working the same muscle group again.
Nutrition: Fuel your body with proper nutrition. Ensure you consume enough protein to support muscle growth and recovery.

By targeting all three heads of the triceps with these specific exercises, you’ll not only increase your strength but also sculpt your arms into a visually appealing form. Remember, consistency is key. Stick with this routine, monitor your progress, and adjust as needed to achieve those aesthetic triceps. Happy lifting!

FAQs About Best Tricep Exercise

What is the best tricep exercise with dumbbells?

The best tricep exercise with dumbbells is the Dumbbell Overhead Tricep Extension. This move targets all three heads of the triceps, particularly stretching the long head for a full range of motion.

What is the best tricep exercise for the long head?

The Dumbbell Overhead Extension is also ideal for the long head, as lifting overhead stretches the long head muscle, maximizing its activation and growth.

What is the best tricep exercise for size?

For size, the Dumbbell Skull Crusher is highly effective. This exercise emphasizes the triceps intensely, stimulating muscle growth and strength.

Can tricep workouts also help build forearms?

Yes, certain tricep exercises can indirectly engage the forearms, particularly those with a strong grip requirement, like dumbbell overhead extensions and skull crushers. However, for the best forearm exercise, consider adding wrist curls or reverse curls to your routine to directly target forearm muscles.