Triceps Anatomy Explained: How to Target Each Head for Maximum Size and Symmetry
If you’re serious about building truly impressive arms, it’s time to shift your focus. While biceps get all the glory, triceps make up nearly two-thirds of your upper arm mass — and they’re absolutely essential for size, shape, and overall arm thickness.
But training your triceps isn’t just about throwing in a few pushdowns at the end of a chest day. If you’re not addressing all three heads of the triceps brachii, you’re leaving serious gains on the table.
As a competitive bodybuilder and strength-focused athlete, I’ve seen firsthand how head-specific triceps programming transforms arms from average to commanding.
We’ll break down triceps anatomy, explore targeted training for each head, and give you programming tools that translate directly to real-world growth.
Triceps Anatomy 101: Meet the Three Heads
Your triceps brachii (“three-headed arm muscle”) is composed of the long head, lateral head, and medial head. While they work together during elbow extension, each head has unique origin points, movement patterns, and training preferences.
🔹 1. Long Head
- Location: Runs down the inner posterior arm, forming the triceps’ inner mass.
- Origin: Infraglenoid tubercle of the scapula (shoulder blade).
- Unique trait: It’s the only head that crosses the shoulder joint, meaning it’s directly influenced by shoulder position.
- Primary function: Elbow extension, especially when the arm is overhead.
✅ Training tip: The long head responds best to overhead triceps movements, where the arms are elevated behind or above the head. This head also contributes heavily to that “full from the side” triceps look in a side triceps pose.
🔹 2. Lateral Head
- Location: Outer triceps, forming the horseshoe shape visible from the back and side.
- Origin: Posterior surface of the humerus, above the radial groove.
- Primary function: Powerful elbow extension, especially in locked-in positions like pushdowns and close-grip bench.
✅ Training tip: Pressdowns and dips light this head up. It responds well to moderate loads and moderate reps, especially with a hard lockout.
🔹 3. Medial Head
- Location: Lies deep underneath both the long and lateral heads. You won’t see it directly, but it adds density and strength.
- Origin: Posterior humerus, below the radial groove.
- Primary function: Elbow extension through the entire ROM, especially at the bottom half.
✅ Training tip: The medial head gets hit in all triceps movements, but it activates best with reverse grip work, neutral grips, and higher-rep isolation.
Training Each Triceps Head: Exercise Selection and Execution
Targeting each head of the triceps means understanding the best movement mechanics, angles, and tools for the job. Let’s break it down by head.
✅ Long Head Triceps Training
Since it crosses the shoulder joint, the long head is best trained when the arms are overhead or stretched behind the body.
🔹 Best Exercises:
- Overhead Dumbbell Extension: Both arms or unilateral; keep elbows high and stable.
- Overhead Cable Extensions: Constant tension, smoother ROM than free weights.
- Incline Skullcrushers: Puts the arms behind the head, emphasizing the stretch.
- French Press (EZ Bar Overhead Extension): Great for loading the long head with compound mechanics.
💡 Bodybuilder’s Note: The long head is often undertrained because most lifters skip overhead work. Prioritize it if your arms look flat or lack thickness from the side.
✅ Lateral Head Triceps Training
The lateral head shines during pressing motions and pushdowns — especially when the elbows are tucked and you’re locking out with force.
🔹 Best Exercises:
- Rope Pushdown: Split the rope at the bottom and squeeze hard.
- Straight Bar Pushdown: Great for heavier loads; keep form strict.
- Close-Grip Bench Press: Heavy compound lift that hammers the lateral head.
- Diamond Push-Ups: Bodyweight favorite; strong contraction at the top.
💡 Pro Tip: Don’t just move the weight — own the contraction. Think about “pushing through the triceps” at the top of each pushdown.
✅ Medial Head Triceps Training
The medial head is always working, but it lights up with reverse grip and isolation movements, especially in the mid-to-end range.
🔹 Best Exercises:
- Reverse Grip Pushdowns: Lighter load, slow tempo. Don’t rush these.
- Strict Dumbbell Kickbacks: Controlled reps, elbow stays fixed.
- Close-Grip Floor Press: Shorter ROM emphasizes midrange strength.
- Single-Arm Cable Extensions (neutral grip): Perfect for high-rep burnout.
💡 Programming Insight: Treat the medial head like a finisher muscle. Target it with high-rep, isolation-based work after your compound lifts.
Smart Programming Strategies for Triceps Growth
You don’t need to train every head every session — but each week should include all three. Here’s how to intelligently program your triceps training for mass, balance, and symmetry:
✔️ Frequency:
- 2–3x per week (depending on recovery and training split)
- Can be hit directly on arm day or after chest/shoulders
✔️ Weekly Volume:
- 10–14 total sets of focused triceps work
- Balance your volume between heads (especially if one is lagging)
✔️ Rep Ranges:
- 6–8 reps: For heavy compound lifts (close-grip bench, dips)
- 10–12 reps: For moderate-load hypertrophy movements (pushdowns, skullcrushers)
- 12–15+ reps: For isolation and detail (kickbacks, cable extensions)
✔️ Rest Periods:
- 60–90 seconds for isolation work
- 90–120 seconds for compound lifts
Sample Weekly Triceps Training Layout
Here’s a two-day split that hits each head of the triceps and balances heavy lifts with isolation work:
🔸 Push Day 1: Strength + Stretch
- Overhead Cable Triceps Extension – 3 sets of 12–15 (Long Head)
- Rope Pushdown – 3 sets of 10–12 (Lateral Head)
- Dumbbell Kickback (Strict Form) – 2 sets of 15+ (Medial Head Finisher)
🔸 Push Day 2: Compound + Isolation
- Close-Grip Bench Press – 3 sets of 6–8 (Compound + Lateral)
- Incline Skullcrusher – 3 sets of 12–15 (Long Head Emphasis)
- Reverse Grip Pushdown – 2 sets of 15 (Medial Head Targeting)
💡 Optional Add-On: Diamond Push-Ups to failure as a pump finisher on either day.
Advanced Tips for Bigger, Stronger Triceps
If you want to take your triceps to the next level, use these bodybuilding-tested principles:
🔥 1. Prioritize Overhead Work
Most lifters neglect overhead triceps training — and it shows. Make long head-focused lifts a non-negotiable part of your routine if you want truly thick arms.
🔥 2. Lockout Matters
Triceps are elbow extensors — don’t stop short at the top. Every rep should end with a full, forceful lockout, especially during pushdowns and presses.
🔥 3. Train With Tempo
Use slow eccentrics (3–4 seconds) on isolation lifts. This increases time under tension and improves mind-muscle connection.
🔥 4. Rotate Equipment and Angles
Switch between dumbbells, cables, barbells, machines, and bodyweight. Changing resistance type improves recruitment and keeps your joints healthy.
🔥 5. Use Intensity Techniques Sparingly
Drop sets, rest-pause, and mechanical drop sets work well — but only when applied intelligently. Don’t replace proper volume and effort with gimmicks.
Final Word: Build Arms That Command Attention
Too many lifters chase big arms by hammering curls while ignoring the true foundation of upper arm mass — the triceps. If you want arms that look full from the side, dominate on stage, or simply fill out your sleeves in everyday life, you need to train all three heads of the triceps with intent.
✅ Overhead work for the long head
✅ Pressdowns and compound lifts for the lateral head
✅ Isolation and reverse grip movements for the medial head
Aesthetics, strength, and function all start at the elbow — and finish with elite triceps development. Train smart. Push hard. Grow with purpose.
🔗 Related Articles:
- Best Triceps Exercises Ranked by Head
- Overhead Triceps Training Guide
- Fixing Triceps Training Mistakes
- Complete Arm Training Guide
- Triceps Dumbbell Workout
