Triceps anatomy

The triceps consist of the lateral head, medial head, and long head. The lateral head is the most visible part on the outside of the upper arm. The long head is simply the longest portion. It runs down the back of the upper arm, and the medial head is in the middle.

The three heads work together to extend the elbow. The long head also assists in adduction, which means to bring your upper arm closer to the middle of your body. With an understanding of basic anatomy, you can perform a triceps workout that emphasizes each head.

Smith machine reverse-grip

press

A bench press is a popular exercise for the triceps and upper chest. Using a reverse-grip with your hands facing you emphasizes the lateral head. Due to this unusual grip, you should use a Smith machine until you have mastered this exercise. The Smith machine prevents the barbell from falling on you.

To perform a reverse-grip press, lie on an exercise bench at the Smith machine with your chest under the barbell. Grasp the bar with your palms facing you. Space your hands should-width apart and wrap your thumbs around the bar to ensure the safest grip. Point your elbows forward. Your elbows should remain close to your sides. Bend your elbows to lower the bar to your lower chest. Next, press your arms straight, raising the bar above you and toward the ceiling. Do 8 to 12 repetitions.

French press

The French press, or overhead triceps extension, is an effective triceps exercise for the long head. Because your arms are lifted overhead, the long head of the triceps must contract to a greater degree than during other exercises.

To perform a French press, grip the end of a dumbbell with both hands. Raise the weight toward the ceiling with your arms straight, elbows pointing forward, and the dumbbell hanging over the top of your head. Then, bend your elbows to lower the weight behind your neck. Next, straighten your arms to lift the dumbbell back overhead. Do 8 to 12 presses