Best Short-Head Tricep Exercises
The triceps brachii muscle has three heads: the long head, the lateral head, and the medial head. Each head plays a different role in extending the elbow, but the short head is primarily responsible for elbow extension and stabilization.
Here are some of the best short-head tricep exercises:
1. Close-Grip Bench Press
This exercise works all three heads of the triceps, but it emphasizes the short head due to the close grip.
How to do it:
- Lie on a weight bench with your feet flat on the floor.
- Grab the barbell with an overhand grip, slightly wider than shoulder-width apart.
- Lower the barbell to your chest, keeping your elbows tucked in.
- Push the barbell back up to the starting position.
2. Overhead Tricep Extension
This exercise isolates the short head of the triceps, as it requires the arm to be overhead.
How to do it:
- Stand with your feet shoulder-width apart and hold a dumbbell in one hand.
- Raise your arm overhead, keeping your elbow slightly bent.
- Lower the dumbbell behind your head, keeping your elbow close to your ear.
- Extend your arm back up to the starting position.
3. Triceps Pushdowns
This exercise is a classic tricep exercise that works all three heads, but it can be modified to target the short head more.
How to do it:
- Stand facing a cable machine with a rope attachment.
- Grab the rope with an overhand grip, slightly wider than shoulder-width apart.
- Keep your elbows tucked in and lower the rope down to your thighs.
- Extend your arms back up to the starting position.
To target the short head more:
- Use a narrow grip on the rope.
- Keep your elbows high and close to your ears throughout the movement.
4. Skull Crushers
This exercise is a great way to isolate the short head of the triceps, as it forces you to focus on the downward motion.
How to do it:
- Lie on a weight bench with your feet flat on the floor.
- Hold a dumbbell in each hand, with your palms facing each other.
- Lower the dumbbells down towards your forehead, keeping your elbows tucked in.
- Extend your arms back up to the starting position.
Important Tips:
- Focus on squeezing your triceps at the top of each rep.
- Don’t let your elbows flare out during any of the exercises.
- Use a weight that is challenging but allows you to maintain good form.
By incorporating these exercises into your workout routine, you can effectively target and build your short-head triceps, contributing to overall arm strength and definition.
