Tricep Short Head Exercises: A Complete Guide

Are you looking to sculpt well-defined, horseshoe-shaped triceps? While many focus on the lateral and long heads with traditional moves like pushdowns and extensions, pay attention to the tricep short head. This smaller third head is crucial for overall tricep development and elbow health. This guide will cover everything you need about Tricep Short Head Exercises. We’ll discuss tricep anatomy, why you should prioritize the short head, the best exercises to target it, and sample tricep workouts for maximal growth. Let’s get started!

Tricep Short Head Exercises

Anatomy of the Triceps

The triceps muscle on the back of your upper arm has three distinct heads:

Tricep Long Head

The long head originates near your shoulder blade and spans the entire upper arm. It’s worked in overhead extensions.

Tricep Lateral Head

The lateral head runs along the side of your arm. It’s a recruit in moves like pushdowns.

Tricep Short Head

The short head sits near the elbow joint. It’s the best target with presses and pullovers.

Why Train the Tricep Short Head?

Focusing on the oft-neglected short head offers two key benefits:

Improves Elbow Health

Prevents Elbow Pain and Injury

The short head provides crucial stability around the elbow joint. Strengthening it can relieve pain and reduce injury risk.

Balances Elbow Stabilization

Training the short head balances forces around the elbow for proper stabilization.

Boosts Tricep Size and Shape

Contributes to Tricep Thickness

Growing the short head adds overall mass to the back of your arm.

Sculpts Tricep Horseshoe

Short head development enhances the inner tricep sweep, sculpting the coveted horseshoe shape.

Best Exercises for the Tricep Short Head

Here are 5 of the top short-head exercises:

Best Exercises for the Tricep Short Head

Diamond Pushups

Place hands directly under shoulders in a diamond shape. Lower chest to ground, pause, and press back up. Challenging and convenient!

Reverse Grip Bench Press

Lie supine on a bench, holding a barbell with an underhand grip. Lower to chest, then drive back up, keeping elbows tucked.

Cable Kickbacks

With an arm fixed at your side, extend your arm back, squeezing the tricep. Cables provide constant tension.

Dumbbell Pullovers

Lying perpendicular on a bench, extend a single dumbbell back over your head, straightening your arm fully. Great stretch!

Decline Skull Crushers

Lying head down on a decline bench, lower the EZ bar overhead until forearms parallel the floor. Isolates the short head.

Exercise Guidelines and Tips

To maximize short-head training, follow these techniques and programming tips:

Use Proper Form

Control the Eccentric

Lower weights slowly and with control to improve time under anxiety.

Get a Full Contraction

Squeeze triceps hard at the top of each rep to maximize recruitment.

Use Challenging Weights

Lift heavy loads in the 6-12 rep range for best muscle-building results.

Prioritize Mind-Muscle Connection

Focus intensely on short head contraction throughout every set.

Combine Exercises for Maximal Stimulation

Hit the short head from multiple angles by pairing pressing, extension, and pullover moves.

Sample Tricep Short Head Workouts

Here are short head workouts for beginner, intermediate, and advanced lifters:

Beginner Workout

Diamond Pushups – 3 sets x 10 reps Dumbbell Pullovers – 3 sets x 12 reps Cable Kickbacks – 2 sets x 15 reps

Intermediate Workout

Reverse Grip Bench Press – 4 sets x 6-8 reps Decline Skullcrushers – 3 sets x 10-12 reps Overhead Dumbbell Extension – 2 sets x 12-15 reps

Advanced Workout

Close Grip Bench Press – 5 sets x 3-5 reps Weighted Dips – 4 sets x 6-8 reps Reverse Grip Pushdowns – 3 sets x 8-10 reps Lying Dumbbell Extensions – 2 sets x 12-15 reps

Conclusion

Diligently training the overlooked tricep short head provides elbow joint benefits alongside complete tricep development. Use the exercises and workouts outlined here to sculpt eye-catching, horseshoe-shaped triceps!

Read More:: Short Head Tricep Exercises: A Complete Guide

FAQs About Tricep Short Head Exercises

Here are answers to some common questions related to FAQs About Tricep Short Head Exercises.

Q: What is the function of the tricep short head?

A: The short head stabilizes the elbow joint and contributes to overall tricep mass.

Q: How often should you train the triceps?

A: For best results, train the triceps directly 2-3 times per week, ensuring 48 hours rest between sessions.

Q: What is the best rep range for tricep exercises?

A: Lift in the 6-12 rep range using challenging weights for optimal tricep hypertrophy. Go heavier in the 3-6 rep range for maximal strength gains.

Q: Should you stretch between tricep sets?

A: Yes, stretching the triceps between sets aids recovery and increases mobility for better muscle contractions.

Q: Are tricep extensions necessary?

A: Overhead tricep extensions are not mandatory but highly recommended for fully training all three heads, exceptionally long ones.