The triceps muscle is known anatomically as the triceps brachii. The three heads of the muscle are the lateral, medial and long heads. The most prominent -- and the one most bodybuilders work toward making more visible -- is the lateral head of the triceps. Most triceps exercises isolate at least two heads, if not all three. Therefore, working all three heads of the triceps is an easier task than trying to isolate just one head at a time.
Triceps Cable Pressdown
Triceps cable pressdowns work all three heads of the triceps muscle through a full range of motion. Crimped and straight bars are easily used to execute the exercise. Keeping the elbows locked closely to the sides of the body ensures adequate strengthening. Avoid jerky movements during exercise execution. Squeeze the triceps at the bottom of the movement and remember to use an adequate weight to challenge the muscle while maintaining proper form.
Decline Triceps Extension
The decline triceps extension adds a twist to a traditional exercise by changing the angle. Isolate all three heads of the triceps muscle using a crimped bar or free weights. For safety, you may want a spotter to hand you the weight once you lie face-up on the bench. Use a light to moderate weight. Move through full range of motion and be sure to keep your elbows straight ahead. Use dumbbells for isolateral training if you know you have one stronger side.
Bench Dip
The bench dip is a classic exercise for strengthening your triceps. It requires minimal equipment and can be performed anywhere using a sturdy chair. To work the triceps through full range of motion, move through the exercise slowly. To increase exercise intensity, have a spotter place a weighted plate on your lap. Because minimal equipment is required, this exercise is ideal to perform at the end of a triceps workout.
Overhead Triceps Extension
The overhead triceps extension strengthens all three heads of the triceps muscle from a seated position. Use one dumbbell or train with a curved bar. Sitting on a bench without back support allows you to train your core and triceps at the same time. A light to moderate weight is best when performing overhead triceps extensions. Move through a full range of motion and extend your arms fully without locking your elbows at the top of the movement.
References
- "Strength Training Anatomy 2nd Edition"; Frederic Delavier; 2006
- BodyBuilding.com; Triceps Building 101; Matt Weik
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