Triceps Heads

The long head originates from the scapula (infraglenoid tubercle) and is the most voluminous of the three. To activate it maximally you need to bring the arm overhead: dumbbell extensions behind the neck, French press, overhead cable extensions. All overhead variants put the long head in a stretched position and force it to work more. If you never train overhead, you're neglecting the head with the greatest growth potential.

The lateral head originates from the posterior surface of the humerus and is the one that gives the outer profile to the arm, the classic horseshoe shape. It activates well with cable push-downs, parallel bar dips, and close-grip bench. The medial head, deeper and less visible, also originates from the humerus but lower down. It's the first to recruit in any elbow extension, even with light loads, and it's fundamental for joint stability.

Developing complete triceps requires working from different angles. Exercises with the arms along the sides emphasize the lateral and medial heads. Overhead exercises emphasize the long head. You don't need ten different exercises: one overhead movement and one with arms along the body is enough. Grip (pronated, supinated, neutral) matters less than you think. The angle of the arm relative to the body is what really counts.