Your arms are like a cake: the biceps are the frosting, and your triceps are the actual cake. No matter how big your biceps are, your arms will always look small with underdeveloped triceps. However, even with small biceps, you can look jacked with big triceps. Tricep training is often overcomplicated, holding many back from their dream physique.
Your triceps control arm extension, meaning they straighten your elbow. The triceps have three heads, hence the name. The long head runs along the back of your arm, providing most of the depth and fullness in your arm. The lateral head sits on the outside of the arm and creates that horseshoe shape that adds visible bulk. The medial head, the smallest head, lies near the elbow, below both heads, and doesn’t need targeted isolation. You only need two exercises for the triceps: one for the long head, and one for the medial and lateral heads.
The long head of your tricep is best trained when your upper arm is stationary, and your elbows are extended outwards. One highly effective exercise is the unilateral tricep extension. This exercise focuses on keeping your upper arm stable while avoiding muscle imbalances by training both arms individually. Any exercise where your upper arm is still while your elbows are extending out will target the long head, so choose one that you like and focus on building strength.
Contrary to popular belief, overhead extensions don’t hit the long head, even though the upper arm does not move. Muscles grow by shortening them against resistance, and doing any overhead movement to lengthen the long head. Most of the tension will go to the medial and lateral heads of the triceps. Overhead extensions can be great exercises, just not for the long head.
The medial and lateral heads of the triceps are trained when the upper arms move. This includes pushdowns, overhead movement, or any pressing motion as long as you focus on extending and contracting your elbows, instead of pushing out. This ensures your triceps are doing the work, instead of your chest. You only need one exercise for these heads, and isolating the medial head isn’t needed, but can be added if your triceps are feeling underdeveloped. The key is to recover and progress each session and avoid redundant movements.
Remember that when it comes to lifting, your recovery is just as important. Make sure you’re getting 7-8 hours of sleep and eating 0.8-1g of protein per pound of body weight, to support muscle growth. Stay consistent and stick to this approach, and your triceps will grow.
