How to train all the heads of the triceps in one workout

Most of the arm volume above the elbow joint comes from the triceps, not the biceps. The triceps consists of three heads: the long head (visible when bending the arm, located on the back surface), the lateral head (outer, runs along the side, giving the muscle a horseshoe shape), and the medial head (inner, hidden beneath the first two). To develop strength and mass in the upper arm, all three heads must be trained. Although it is nearly impossible to completely isolate one head while turning off the other two, specific exercises can make one head perform most of the work.

In this workout, each of the three exercises shifts emphasis to a different triceps head, allowing you to develop the upper arm correctly, evenly, and effectively.