The triceps consists of three muscles; the long head, the medial head and the lateral head. The long head is the biggest muscle in the group, located on the inner side. The medial head runs underneath, and the lateral head is on the outside.
Similar to the biceps, we want to give the long head special attention in order to get maximum size. This being said, remember that all three heads of the triceps all work as a team; we are just putting emphasis on the long head first! The best way to target the long head is to get a good stretch in it before beginning each repetition. Exercises that hit the long head are any overhead tricep extensions.
Also, be sure to hit the lateral head as it will round out your arm and give your tricep that aesthetic "horseshoe" shape. The best way to target this head is to do exercises that keep your elbows at your sides such as the cable press downs (palms down) and bench dips. A trick to getting a great contraction in the lateral head is to turn the hands outward at the bottom of a cable press down using a rope.
Many of the exercises that target the long head also hit the medial head, so most of the training emphasis goes to the long and lateral heads. Exercises that work the medial head are reverse-grip press downs and dips.
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