Triceps Long Head:

The triceps long head is one of the three muscles that make up the triceps brachii, located at the back of your upper arm.
It is the largest head and plays a significant role in elbow extension and shoulder movement. Here’s a breakdown of
its key functions (Elbow Extension, Shoulder Extension, Arm Stabilization, Upper Body Strength, Posture Support,
Facilitating Pushing Movements).

Exercises that Target the Triceps Long Head:

- Close-Grip Bench Press: Perform a bench press with a narrow hand placement to engage the triceps long head more effectively.
- Tricep Dips: Use parallel bars or a bench to lower and raise your body, targeting the triceps, especially the long head.
- Overhead Tricep Extension: Hold a dumbbell or barbell overhead and lower it behind your head to engage the long head.
- Skull Crushers: Lie on a bench and lower a barbell or dumbbells towards your forehead, extending the arms to work the triceps.
- Tricep Kickbacks: Bend over and extend a dumbbell backward to target the long head of the triceps.

Triceps Lateral Head:

The triceps lateral head is one of the three muscles that make up the triceps brachii, located on the outer
part of the upper arm. It is involved in extending the elbow joint and plays a key role in arm strength and
stability. Here’s a breakdown of its key functions (Elbow Extension, Arm Stabilization, Upper Body Strength,
Push Movements, Improving Arm Definition, Assisting with Heavy Lifting).

Exercises that Target the Triceps Lateral Head:

- Close-Grip Push-ups: Perform push-ups with your hands placed closer together to emphasize the lateral head of the triceps.
- Tricep Pushdowns: Use a cable machine with a bar or rope attachment, pushing the weight down while keeping your
elbows tight to your body.
- Overhead Tricep Extensions: Hold a dumbbell or barbell overhead and lower it behind your head, then extend it back up
to target the lateral head.
- Diamond Push-ups: Position your hands in a diamond shape beneath your chest to shift more focus to the triceps lateral head.
- Dips: Use parallel bars or a bench, lower your body and push back up, with an emphasis on the lateral head for stronger extension.

Triceps Medial Head:

The medial head of the triceps is one of the three muscle heads in your upper arm. It plays a crucial role in elbow
extension, stability, and supporting arm strength. Here’s a breakdown of its key functions (Elbow Extension,Joint
Stabilization,Supporting Strength in Pushing Movements,Preventing Arm Fatigue,Assisting in Low-Resistance
Activities, Enhancing Overall Tricep Definition)

Exercises that Target the Medial Head of the Triceps:

- Close-Grip Bench Press: Keep your hands close together on the bar, engaging the triceps as you press up.
- Tricep Pushdowns: Use a cable machine with a rope attachment, focusing on keeping elbows close to the torso.
- Skull Crushers: Bring the bar close to your forehead while extending fully to engage the medial head.
- Overhead Tricep Extension: Use dumbbells or cables, fully extending the arms overhead.
- Diamond Push-Ups: Place hands close together in a diamond shape to put more emphasis on the triceps.