03/10/2025
Big triceps = big arms
Triceps make up the majority of your arm size and they’ve got 3 heads: long, lateral, and medial.
👉 The long head runs down the back of your arm. To fully hit it, you need movements that put the arm overhead (think overhead extensions, skull crushers).
👉 The shorter heads (lateral & medial) pop most on the outside. They’re best targeted with pushdowns, close-grip pressing, and dips.
The fundamentals don’t change:
✅ Progressive overload (lift heavier over time)
✅ Enough volume (multiple sets per week)
✅ Mix of compound + isolation work (presses + extensions)
✅ Full range of motion for max stretch & contraction
✅ Fuel & recovery outside the gym 🥩💤
Master the fundamentals, hit all heads, and your triceps will blow up 🚀
