3 Triceps Heads, But You Only Train 2 (but why?)

[00:01] triceps? That means three, right? But then you take a look at your routine and there. You see the lateral head isolation and the long head isolation, probably wouldn't even be able to tell me what it is. That's how unknown the

[00:17] third head of the triceps is. The third head of the triceps is called the medial hearing its name, then you are probably of the triceps basically forgotten?

[00:30] medial head, you first need to understand how to train the lateral and the long head of the triceps. Then everything will finally click. First, we need to go over the lateral head, which is probably the most popular of the

[00:42] three simply because it's the one that is the most visible. You know, when you flex your arm in the mirror, the lateral head is the first thing you see. The lateral head of the triceps is some kind of cable push down. It doesn't really

[00:55] with. Simply go with the one you like the most. And if you don't have access recommend doing diamond push-ups instead. The l head also gets stimulated very well by all the various pressing exercises, but it's still definitely

[01:09] worth isolating. On top of that, so this is the head of the triceps that basically every single one of you trains, which is good. Unfortunately, heads of the triceps. The next head of the triceps is the long head. This head

[01:22] of the triceps is for sure less known than the lateral head, but it is still not completely forgotten, which is very, very good because the long head of the triceps plays a massive role in how big your arms actually look like, especially

[01:35] from the backside. Training your long head is definitely not optional. You absolutely have to do so. To target the long head of the triceps, you need to focus on doing overhead extensions. As long as it is an overhead extension, it

[01:47] doesn't matter what variation you go with. There are no wrong choices here. most. Which finally brings us to the mysterious third head of the triceps named the medial head. As you can see, it is very hidden and very small, which

[02:01] plays a big role in why the medial head is so forgotten. But even though the medial head is very small, it is active in every triceps related exercise. So to isolate the medial head, it gets passively worked when you do any triceps

[02:15] related exercises. So even though it sounds kind of wrong, basically exist is usually the correct move because even if you wanted to go out of your way to isolate the medial head, it's something that is very difficult to

[02:28] do. Maybe using the word difficult is not the correct way of putting it. Rather than difficult, I would say that it's more inconvenient and impractical for most of the people. You can target your medial head the most when you do

[02:40] exercises like the pin press or the floor press as these exercises focus movement which is how you can target the medial head because the main function of the medial head is elbow extension and stabilization. And when doing exercises

[02:54] that mainly focus on the lockout portion of the exercise, you allow the medial has the best leverage when it's near full extension. But the problem with floor press is that they are super specific in what they do. So if you are

[03:09] relatively new to the gym or maybe not even new, but if you are still not on a super expert level, doing the floor or the pin press will do you more harm than good. Because in order to do exercises like the pin press or the floor press,

[03:21] you would need to get rid of some of your already existing presses in your routine to prevent having way too many presses in your routine. And if you are not a super experienced lifter, trying to specifically increase your pressing

[03:33] power on the top part of the lift, then for example, getting rid of the bench press instead would be a very big mistake. And that is for one simple reason. The pin or the floor press do not give you the ability to get the full

[03:46] bottom stretch as the elbows never move past your body. Because these are exercises that exclusively focus only on the top portion of the press. And if you are not a super advanced lifter, it would make absolutely zero sense to only

[03:58] focus on the top portion of the exercise. You need to stick to your take you through the whole range of motion because the bottom stretch on exercises like the bench press is very important if you want to maximize your

[04:11] muscle growth. Plus, you have to realize that the medial head doesn't even add that much size to your arms. So even if advanced lifters try to focus on exercises like the pin press or the floor press, they are most likely not

[04:23] their medial head. Rather, their main goal is to increase their lockout strength, which kind of sums up the story. So focus on your lateral and long head of the triceps. These two are the most important. And when you combine

[04:36] and training, your medial head will grow automatically as a result. So there is medial head. And if you would like to get your hands on how to properly train and program not only your chest and triceps but all your body parts, then

[04:51] training plans. They will give you the true simplified experience that will make sure that you are not feeling lost or overwhelmed. You can check that out watching. I hope you learned something and I will see you next time. This looks

[05:06] like a very interesting video. I think you should go check it out.