Tricep Development

The triceps are one muscle group, but it consists of three sections including the lateral, medial and long head. Certain exercises emphasize the outer part of the triceps and some focus on the inner part. To fully develop the triceps you must do different exercises so that the entire group grows together. If you only train with exercises that emphasize one part of the triceps, then only that part will develop, according to a concept called the principle of specificity.

Long Head Developement

The long head of the triceps works with the medial and lateral heads to straighten the elbow, but it also helps to extend the shoulder backward and adducts the shoulder, which means to bring the shoulder in a sideways motion toward your torso. An exercise that emphasizes the long head is the rolling dumbbell extension. To perform this exercise, lie face up on an exercise bench with your arms straight toward the ceiling, a dumbbell in each hand and your palms facing inward. Then, lower your elbows to the bench at your sides by bending your elbows. Next, roll your shoulders back so that your elbows point to the ceiling and the tops of the dumbbells are near the bench above your shoulders, and then straighten your arms back to the starting position.

Lateral Head Development

Exercises such as kickbacks target the outer muscle of the triceps, which is the lateral head. The lateral head rests on the outer part of the humerus bone in the upper arm. To perform dumbbell kickbacks, sit on an exercise bench with a dumbbell in your right hand and your right arm bent with your elbow against your side. Bend forward slightly with a flat back and point your forearm at the floor. Then, straighten your arm back behind you. Work both arms. You may also do this exercise standing up if you prefer.

Mass Builders

Triceps exercises sometimes emphasize the long head or the lateral head, but the medial head is much smaller and doesn't do the majority of the work in any triceps exercise. You can build mass and work all three heads of the triceps with exercises like the close grip bench press. This exercise also works the chest and lets you lift a heavy amount of weight. Heavy weight is necessary for recruiting all the muscle tissues in the triceps for full development. To perform a close grip bench press, lie face up on a bench holding a barbell with your arms straight toward the ceiling and above your chest. Position your hands shoulder-width apart and then bend your arms and lower the barbell toward your chest.

Variety

Triceps exercises quickly fail to force results because of the general adaptation syndrome. The general adaptation syndrome states that the body adapts to an exercise within three to four weeks. After that time, you need to make changes to keep progressing. Variety ensures you avoid plateaus and that you use all of the heads of the triceps.