The tricep muscle is composed of three parts: the long head, the lateral head, and the medial head. The long head is located on the inside of the upper arm, the lateral head is on the outside, and the medial head is underneath these two, mostly covered by the other two heads. The medial head contributes to the tricep when the arm is closer to the elbow. The three heads combined make up anywhere from sixty to seventy-five percent of the overall arm size.
To develop bigger and wider arms, it's important to work all three tricep heads effectively. The video provides nine effective tricep exercises, starting with the close grip bench press. This exercise primarily targets the lateral and medial heads. It involves using a flat bench under a barbell, grabbing it with a closer grip, and then lowering the barbell down to a point just above the chest. The barbell is then pressed back up to keep constant tension on the triceps throughout the exercise.
Other exercises include dips, which primarily work the lateral head but also effectively target the long and medial heads, and the French curl, an excellent isolation exercise that targets the long inner tricep head and the medial head. The video also provides instructions for the tricep pushdown, dumbbell kickback, cable overhead tricep rope extension, and diamond push-up exercises.
The video concludes with a recommendation to try these nine exercises on two different days of the week, and to consider visiting the presenter's website for a customizable meal plan, workout plan, video exercise library, and an accountability coach.
1. The tricep muscle is composed of three different heads: the long head, the lateral head, and the medial head.
2. The long head is located on the inside of the upper arm, the lateral head is on the outside, and the medial head is underneath both, mostly covered by the other two heads.
3. The medial head is the most visible and recognizable portion of the tricep, especially when looking from a side or front angle.
4. The combined size of all three heads of the tricep make up anywhere from sixty to seventy-five percent of the overall arm size.
5. It's important to work all three tricep heads effectively to develop bigger and wider arms.
6. The close grip bench press is one of the most effective compound exercises that targets primarily the lateral and the medial heads of the tricep.
7. The dip, performed on parallel bars, primarily works the lateral head of the tricep, but also effectively targets the long and medial heads.
8. The French curl, also known as the tricep overhead extension, is an excellent isolation exercise that targets the long inner tricep head and the medial head.
9. The single arm reverse grip cable tricep extension targets the long inner tricep head and the medial head.
10. The skull crusher, performed with dumbbells, is one of the best exercises for the triceps, especially for targeting the long head.
11. The tricep pushdown is a common but effective exercise for the lateral head on the outside of the tricep.
12. The cable overhead tricep rope extension is another great exercise for the triceps.
13. The diamond push-up is a bodyweight exercise that can be done anywhere and targets the triceps.
14. The video suggests a program of exercises to help develop the triceps, and provides a link to visit a website for a done-for-you program that helps achieve body transformation goals.