The tricep has three different muscle groups that can grow due to different exercises. It is broken down in the Lateral head, Medial head and Long head. The tricep itself is the largest muscle in your arm which a lot of people do not know and they don’t focus on it as much as they should. the ratio of tricep to bicep is the tricep is 2/3 rds the muscle in your arm.

Lateral Head

Triangle push-ups (also called diamond push-ups) are among the best possible exercises for working the lateral head of your triceps. They’re also very good for working the long head of your triceps. Other brilliant exercises that focus alot on the lateral head are bodyweight dips, Dumbbell crush press and close grip bench press.

Medial Head

The medial head is mostly covered by the lateral and long heads, and is only visible distally on the humerus. The lateral head arises from the dorsal surface of the humerus, lateral and proximal to the groove of the radial nerve. The best exercises to do to focus on your medial head are overhead triceps press, JM Press, Triceps Push-Downs and Diamond Push-Ups.

Long Head

The long head of triceps is the largest part of your triceps and is found running down the back of your arm. The long head is different from the medial and lateral heads, as it crosses the shoulder joint and assists in shoulder extension. Some exercises that help you build your long head tricep are Incline dumbbell tricep kickbacks and Incline dumbbell overhead extensions.