Tricep of arm is very important part to look big as comparative to bicep. To build triceps in horse shoe shape form, we need to understand its muscular anatomy and skeletal anatomy.

Let me begin with muscular anatomy. It consists of three parts,

  1. Long Head
  2. Medial Head
  3. Lateral Head





Now, to hit this muscle, the workouts i usually do are,

  1. For lateral head muscle,
    1. Cable Pushdown – 4 sets 12 reps
    2. Skull Crusher – 4 sets 12 reps
    3. Close Arm Bench Press – 4 sets 12 reps
    4. Kickback
  2. For Long Head muscle,
    1. Cable Pushdown
    2. Overhead Extension
    3. Dips
  3. For medial head muscle
    1. Reverse grip cable pushdown

Most of the exercise work for lateral head also works for long head and medial head with their compound movements.

I hope, next when i enter the gym, i will make sure, i hit every muscle group of tricep by above exercises.