TRAINING THE TRICEPS
This information is based on research studies by Per  A. Tesch, PhD., who is an internationally recognized expert in the field of strength training.  Tesch is a professor of physiology at the Karolinska Institute in Stockholm, Sweden. 

MRI (magnetic resonance imaging) was used to make these recomendations.  MRI were divided into three levels of gray.  Light gray meaning heavy muscle use, moderate gray meaning moderate muscle use and black, meaning the muscle was not used.  All MRI were done during weight training on experienced subjects all using correct movement techniques while performing 10-12 repetitions to failure.


Lateral Head

EZ-Curl Bar
French Press – decline bench

Dumbbells
Suspine Tricep extension – neutral grip
Overhead Tricep Extension - neutral grip
Overhead Tricep Extension - with rotation
Kick Backs

Straight Bar
Standing French Press
Triceps Push Down – narrow grip
Close Grip Bench Press
Military Press – behind the neck

Cables
Triceps Push Down – ropes
Triceps Push Down – angle bar
One-Arm Triceps Push Down
One-Arm Triceps Push Down – reverse grip
Overhead Tricep Extension – ropes

Dips
Parallel Bar Dip – neutral grip
Bench Dips

Long Head

EZ-Curl Bar
French Press
French Press – decline bench
Pullover –narrow grip

Dumbbells
Overhead Tricep Extension - neutral grip
Overhead Tricep Extension - with rotation
Overhead Tricep Extension - reverse grip

Straight Bar
Triceps Push Down – narrow grip

Cables
Triceps Push Down – ropes
Triceps Push Down – angle bar
One-Arm Triceps Push Down – reverse grip

Dips
Parallel Bar Dip – neutral grip
Bench Dips

Medial Head

EZ-Curl Bar
French Press – decline bench

Dumbbells
Overhead Tricep Extension - neutral grip
Overhead Tricep Extension - rotation
Kick Backs

Straight Bar
Standing French Press
Close Grip Bench Press
Military Press – behind the neck

Cables
Triceps Push Down – ropes
Triceps Push Down – angle bar
One-Arm Triceps Push Down
One-Arm Triceps Push Down – reverse grip
 
Dips
Parallel Bar Dip – neutral grip
Bench Di
Best Triceps Exercise
(all three heads)

EZ-Curl Bar
French Press – decline bench

Dumbbells
Overhead Tricep Extension - dumbbell w/neutral grip
Overhead Tricep Extension - dumbbell w/rotation

Cables
Triceps Push Down – rope
Triceps Push Down – angle bar
One-Arm Triceps Push Down – reverse grip

Dips
Parallel Bar Dip – neutral grip
Bench Dips