Women Fitness

Women Fitness is an exhaustive resource on exercise for women, workouts for women, strength training, Zumba, HIIT, weight loss, workout, fitness tips, yoga, pregnancy.

  • Member’s Login
  • 150 Countries
  • Health & Fitness
  • Celebrities
  • News
  • Digital Magazine
  • Shopping
  • Print Magazine
    • Follow
    • Subscribe

Building Strength

Triceps: Training the Three Heads

February 7, 2017 By Namita Nayyar (WF Team)

The triceps (three-headed) muscle take up two-thirds of your arm space, making it larger than the biceps muscle.

triceps training

It is composed of

  • The long head that runs down the back of your arm and is the largest of the three heads. It’s also referred to as the inner head.
  • The medial head is positioned on the midline of the triceps, lying deep within the arm. This head is appropriately referred to as the middle head at times.
  • The lateral head is located on the outside of the arm, giving that familiar horseshoe shape that makes your triceps stand out. This head is often referred to as the outer head.

Smart Training Tips:

To build serious mass on your triceps, you need to train each head in a precise order. As the angle of your arms change, the intensity of stress affects the heads differently.

  • Begin training, with the long head train that first and work down to the smallest head, the lateral head. Training with the longest head and working down allows you to put the most intensity and power into the primary head that is responsible for overall size.
  • Thumb Placement: Exercises such as skulls, overhead extensions and pushdowns, shifting your thumb to the same side of your hand where your fingers are (a false grip) will put greater emphasis on your triceps.
  • All three heads work as a team. You can only vary the zone effect with training.
  • While training, make sure to lower slowly all the way down until your triceps are parallel with the ground. At the top of the movement, squeeze your triceps hard for 1 second.

triceps training

Exercises for the long head
  • Skulls/lying triceps extensions/French press
  • Overhead extension (reverse grip too)
  • Pushdown using straight bar with a narrow grip
  • Close-grip bench press
  • Dips
Exercises for Medial Head
  • Close-grip bench press
  • Overhead extension
  • Skulls
  • Pushdown (v-bar or straight bar)
  • Reverse grip pushdown
  • Dips

triceps training

Exercises for Lateral Head
  • Rope extensions
  • Kickbacks
  • Pushdowns
  • Dips

In the first week do workout 1, second week do workout 2 and so on. See how your triceps look and feel after this cycle.

For Triceps Strength Exercises (instructions), Click here.



Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Related Links

Fitness For Modelsfight celluliteExercises To Fight Cellulite
Building StrengthExercise OverindulgenceExercise Overindulgence: Are You Pushing Too Hard?
Building StrengthConcentration CurlConcentration Curl: The Most Effective Bicep Exercise
Weight loss YogaChiseled ArmsYoga Asanas To Chiseled Arms

Download Women Fitness App

Namita Nayyar
President
Women Fitness
Launches First Book

A rare insight into the life of 15 Track and Field Women World and Olympic Champions


Paperback Edition



Kindle Edition

Digital Magazine Sign-Up

NewsLetter Sign-Up

 

Digital Magazine Available On

Available On Readly App

Available On Magzter

Advertise With Us


Categories

  • Beauty & Fashion
  • Building Strength
  • Calorie Catch
  • Celebrities
  • Diet & Optimum Nutrition
  • Disease Management
  • Exercise & fitness
  • Fertility & Pregnancy
  • Good health
  • Motivation Point
  • Weight Loss
  • Sexual Health
  • Target Abs
  • Women at 40
  • Yoga & Meditation
  • Others








Women Fitness App
Download Women Fitness App


  • facebook
  • Twitter
  • Linkedin
  • Pinterest
  • Instagram
  • Reddit
  • Tumblr

JOIN WF

  • Newsletter Signup
  • Why WF
  • Advertise With Us
  • Digital Magazine
  • Print Magazine

Absolutely Free

  • WF Categories
  • Fitness Tools
  • Low Calorie Recipes
  • Calorie Catch
  • WF Entertainment

All About Us

  • About Namita
  • Team
  • Achievements
  • Testimonials
  • Contact Us

© by Womenfitness.net 1999–2022. All rights reserved.

All Categories

  • What’s New
  • Weight Loss
    • Obesity
    • Low Calorie Recipes
    • Real Weight Loss Stories
    • Fitness Tools
    • Daily Tip
    • Fitness Analysis
    • Motivation of the Day
  • Exercise
    • Body building
    • Fitness for Models
    • Target Abs
    • Women At 40
    • Motivation Point
  • Healthy Eating
    • Calorie Catch
    • Disease Management
    • Good health
    • Herbs
  • Beauty & Fashion
    • Eye Care
    • Hair Care
    • Hand & Foot Care
    • Make Up
    • Skin Care
    • Beauty Tip
  • Celebrities
    • Actresses
    • Celebrities & Fitness Trainers
    • Sportswomen
    • Celebrity List
  • Pregnancy
    • Fertility & Conception
    • Health During Pregnancy
    • Getting Back to Normal
    • Problems in Pregnancy
    • Due Date calculator
    • Sexual Health
  • Yoga
    • Beauty & Yoga
    • Yoga during Pregnancy
    • Meditation Point
    • The Yogic Diet
    • Weight loss Yoga
    • Yog – Asanas
    • Yoga & Disease Management
    • Yoga in Action
  • Contact
    • About Namita
    • Our Team
    • Advertize with Us
    • FAQ
    • Message Board
    • Contact Us
  • Shopping
    • Book & Mag. Store
    • Fitness Apparels
    • Fitness Music
    • Fitness Dvd’s
    • Maternity Store
    • Sports & Outdoors
    • Health Care Store
    • Natural Health Foods
    • Herbs & Spices
    • Beauty Shop
    • Jewelry Store
    • Flowers
    • Health Care Equip.
    • Diet & Nutrition
    • Health Mobile Apps
    • Sex Lubes Store
  • More
    • Testimonials
    • Awards
    • WF Links
    • Privacy Policy
    • Site Map
    • Disclaimer
    • News
    • Member’s Area
    • Reviews

Follow

  • facebook
  • Twitter
  • Linkedin
  • Pinterest
  • Instagram
  • Reddit
  • Tumblr