Hit all three heads of this beast for terrifying upper-arm mass. The triceps make up two-thirds of the total mass of your upper arm. With three heads to target, a combination of exercises serves best to maximally stimulate the entire triceps.

Overhead triceps extensions, lying triceps extensions, and pushdowns cover all the bases. Overhead triceps extensions can be performed with a dumbbell or EZ-bar. Get a full stretch letting the weight fall behind your head, then try to get full extension toward the ceiling. Lying triceps extensions can also be done with either dumbbells or an EZ-bar. Keep your elbows in tight and pointing at the ceiling as you lower the weight to your forehead (or above your head) and then extended toward the ceiling. Finally, pushdowns lend themselves to using the rope attachment. Again, keep your elbows in tight, and get full stretch and extension.

ALTERNATIVE: Dips will work in a pinch.

FORM AND FUNCTION: The origin for the long head is at the scapula. This allows it to be stretched by raising your arm overhead. The origin of the lateral and medial heads is on the humerus. They all share the same insertion, which is at the elbow attaching to the ulna.


Rope Pushdown | SETS: 3 | REPS: 12–15

Lying Extension | SETS: 3 | REPS: 10–12

One-arm Overhead Extension | SETS: 3 | REPS: 12–15