The triceps contain three different heads, all of which require different movements to be effectively trained. Weight training is effective for working all heads of the triceps. The triceps' main purpose is to simply straighten the arm, but it also acts in pulling the arms toward the body.
Triceps Anatomy
There are a total of three heads of varying size and length in the triceps. The triceps brachii contains the long head, lateral head and medial head. The long head is the largest of the three and responsible for bringing the arm toward the body. All three heads are responsible for extending the elbow.
Kickbacks
Triceps kickbacks focus on the long and lateral heads of the triceps. Begin by adding weight to an EZ bar. Holding onto the weight, lay down facing up on a bench with your head at the edge. Extend your arms straight so that the weight is above your chest. Bend your elbows and move the weight behind your head so the bar is level with the bench. From this position, extend your arms out straight. See resources for an image.
Close-grip Press
The close-grip bench press is effective for working all heads of the triceps. Begin by setting a bar on a rack above a bench. Lay down on the bench and place your hands 6 inches apart on the bar. Unrack the weight and lower the bar so that it is a few inches from your chest. Focus on using your triceps, not your chest or shoulders.
Triceps Dips
Triceps dips work all three heads of the triceps. Start by finding two parallel bars and positioning yourself on them. Bend and cross your legs while remaining perpendicular to the floor. Do not lean forward, because this works the chest instead of the triceps. Lower down so that your elbows are bent at 90 degrees. Raise back up and resist using your legs to add momentum.
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