Muscle anatomy · Triceps brachii — long, lateral & medial heads

Triceps anatomy

Two thirds of the upper arm is triceps. Its three heads all straighten the elbow, but only the long head also crosses the shoulder — so the position of the arm overhead, at the side or behind you changes which head works hardest.

Jump to: Long head · Lateral head · Medial head

Long head

The biggest head, on the back of the arm, attaching to the shoulder blade. It is stretched and loaded most with the arm overhead — overhead extensions and incline-position work.

Cable Standing One Arm Triceps Extension

The Cable Standing One Arm Triceps Extension primarily targets the Long Head of the triceps muscle.

EZ Barbell Incline Triceps Extension

The EZ barbell incline triceps extension primarily targets the Long Head of the triceps muscle.

Cable High Pulley Overhead Tricep Extension

The Cable High Pulley Overhead Tricep Extension exercise primarily targets the Long Head of the triceps muscle.

EZ Bar Lying Close Grip Triceps Extension Behind Head

The EZ Bar Lying Close Grip Triceps Extension Behind Head exercise primarily targets the Long Head of the triceps muscle.

Lateral head

The outer 'horseshoe' visible from the side. Pushdowns, close-grip pressing and dips with the arm at the side hit it hardest.

Barbell Close Grip Bench Press

The Barbell Close Grip Bench Press primarily targets the Medial Head of the triceps brachii muscle.

Barbell Incline Close Grip Bench Press

The Barbell Incline Close Grip Bench Press primarily targets the Medial Head of the triceps.

Bench Dip (knees bent)

The Bench Dip (knees bent) exercise primarily targets the Triceps Brachii muscle, which is a three-headed muscle located in the upper arm.

Diamond Push up

The Diamond Push-up exercise primarily targets the pectoralis major muscle, which is the large chest muscle.

Medial head

The deep head near the elbow that works in every extension, especially with a reverse (palms-up) grip and in the last part of the lock-out.

Cable Pushdown with rope attachment

The Cable Pushdown with rope attachment is an exercise that primarily targets the Lateral Head of the triceps, which is one of the three heads of the triceps muscle.

Bench Dip (knees bent)

The Bench Dip (knees bent) exercise primarily targets the Triceps Brachii muscle, which is a three-headed muscle located in the upper arm.

Diamond Push up

The Diamond Push-up exercise primarily targets the pectoralis major muscle, which is the large chest muscle.

Lever Overhand Triceps Dip

The Lever Overhand Triceps Dip exercise, as the name suggests, involves dipping down using a lever or a handle while keeping the palms facing forward or overhand grip.

Triceps — common questions

Which triceps head makes arms look bigger? The long head — it is the largest and sits on the back of the arm. Give it at least one overhead movement every arm session.

Pushdowns or dips? Pushdowns isolate the lateral and medial heads with little joint stress; dips and close-grip pressing move more weight and add the long head. Use both across the week.

Why do my elbows hurt on extensions? Usually too much weight with a locked, rigid grip. Reduce load, keep a slight bend at the top, and warm up with light pushdowns first.

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