Exercises for Targeting Each Head

• Long head: Overhead triceps extensions, lying triceps extensions
• Lateral head: Tricep dips, diamond push-ups
• Medial head: Close-grip bench press, tricep kickbacks

Using a combination of these exercises will ensure balanced development across the tricep muscle.

Incorporating Progressive Overload

To drive muscle growth, incorporate progressive overload by gradually increasing the *intensity (weight), volume (sets and reps), or frequency of workouts. Ensure a continued challenge to the tricep muscles, leading to strength and size gains over time.

Safety Tips and Proper Form

Prioritize proper form to reduce the risk of injury to the elbow joint and other areas. Always warm-up with light cardio and stretch before lifting, and avoid locking your elbows at full extension. Maintain stability by engaging your core throughout each exercise and using a spotter or Smith machine for heavy free weights.

By considering these guidelines, you can craft an effective tricep workout tailored to your fitness goals and experience level, whether you’re a beginner or a seasoned athlete.