Short Head Triceps Exercises: Sculpt Your Arms with These 10 Movements

Last Updated on August 24, 2023 by Patrick

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Are you looking to tone and strengthen your triceps but find yourself short on time? We understand that life can get busy, but that shouldn’t stand in the way of your fitness goals. In this article, we’ll explore a range of short head triceps exercises that are not only effective but can easily fit into your hectic schedule. Say goodbye to the flab and hello to well-defined arms!


Achieving well-defined triceps doesn’t always require spending hours in the gym. With the right exercises and a commitment to consistency, you can achieve remarkable results even with short workout sessions. In this article, we’ll delve into a variety of exercises targeting the short head of the triceps muscle.

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Understanding Triceps Muscles

Before we jump into the exercises, it’s important to understand the triceps muscles. The triceps brachii, located on the back of your upper arm, is composed of three heads: the long head, lateral head, and short head. Focusing on the short head can contribute significantly to the overall appearance of your arms.

Advantages of Short Head Triceps Exercises

Short head triceps exercises offer several advantages that make them an excellent addition to your fitness routine. These exercises are not only time-efficient but also highly effective in targeting a specific area of your triceps muscles, namely the short head. Let’s delve deeper into the benefits these exercises bring:

  1. Targeted Muscle Engagement: The short head triceps exercises are designed to specifically engage and activate the short head of your triceps muscle. This focused approach allows you to work on the finer details of your arm muscles, contributing to a more sculpted and defined appearance.
  2. Time-Efficiency: In today’s fast-paced world, time is often a precious commodity. Short head triceps exercises provide a solution by delivering impactful workouts in a shorter duration. This means you can effectively train your triceps without spending hours at the gym, making it easier to stay committed to your fitness goals.
  3. Variety of Options: There is a wide array of short head triceps exercises available, ranging from bodyweight exercises to those that incorporate resistance equipment. This variety ensures that you can choose exercises that align with your fitness level, preferences, and the equipment you have access to.
  4. Ease of Incorporation: These exercises can seamlessly fit into your existing workout routine. Whether you’re following a full-body workout or focusing on specific muscle groups, you can slot in short head triceps exercises without disrupting your overall plan.
  5. Effective Muscle Stimulation: Short head triceps exercises often involve movements that require a higher degree of muscle engagement. This stimulation is essential for muscle growth and toning. As you challenge your triceps with targeted exercises, you encourage muscle fibers to adapt and become stronger.
  6. Balanced Muscle Development: While the short head triceps exercises primarily target a specific part of your triceps, they also engage the other triceps heads to varying degrees. This balanced engagement contributes to harmonious muscle development and a well-proportioned look.
  7. Boosting Metabolism: Engaging larger muscle groups, even through targeted exercises, can have a positive impact on your overall metabolism. As you perform short head triceps exercises, your body expends energy not only during the workout but also during the recovery process.
  8. Progressive Overload: To see consistent progress in muscle development, it’s important to gradually increase the load on your muscles. Short head triceps exercises offer the flexibility to adjust weights or resistance, allowing for a progressive overload that promotes ongoing growth.
  9. Functional Strength: Strong triceps aren’t just about aesthetics; they also contribute to functional strength in everyday activities. Whether you’re lifting groceries, carrying bags, or performing various physical tasks, well-developed triceps can make these activities easier.
  10. Enhanced Confidence: Achieving visible results through focused exercises can boost your self-confidence. Witnessing the toning and definition in your triceps can be incredibly motivating and empower you to tackle more fitness challenges.

Incorporating short head triceps exercises into your routine provides a time-efficient way to enhance the appearance and strength of your arms. As you leverage these advantages, you’ll find that consistent effort pays off in achieving the well-defined triceps you’ve been working towards. Remember to maintain proper form, stay committed, and celebrate your progress along the way.

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Getting Ready: Preparing for Your Workouts

Before starting any workout, it’s important to prepare your body. Begin with a light warm-up to increase blood flow to your muscles. Stretch your triceps gently to prevent injury and enhance flexibility. Remember, safety should always come first.

Quick and Effective Short Head Triceps Exercises

Push-Up Burpees

Push-up burpees combine the benefits of push-ups and burpees, giving your triceps an intense workout. Start in a push-up position, perform a push-up, jump your feet forward, and then leap into the air.

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Diamond Push-Ups

Diamond push-ups target the triceps effectively. Get into a push-up position, placing your hands close together in a diamond shape. Lower your body while keeping your elbows close to your sides.

Triceps Dips

Find a stable surface like parallel bars or a sturdy chair. Lower your body by bending your elbows and then raise it back up. This exercise isolates and works the triceps effectively.

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Overhead Triceps Extension

Hold a dumbbell or any weighted object with both hands above your head. Slowly lower it behind your head and then extend your arms upward. This exercise helps in isolating the short head of the triceps.

short head triceps exercises - Overhead

Resistance Band Triceps Kickback

Attach a resistance band to a sturdy anchor. Hold the band with your palm facing inward and extend your arm back. Focus on squeezing the triceps at the end of each movement.

Close Grip Bench Press

Lie down on a bench and grip the barbell with your hands closer than shoulder-width apart. Lower the barbell to your chest and push it back up. This exercise engages the triceps effectively.

Triceps Rope Pushdown

Attach a rope to the high pulley of a cable station. Grab the rope and push it downward while keeping your elbows stationary. This exercise targets the short head of the triceps.

short head triceps exercises - rope pull downs

Bodyweight Skull Crushers

Lie on the floor or a bench and extend your arms upward. Bend your elbows to lower your body, then extend them to lift yourself back up. This exercise offers great isolation for the triceps.

Chair Triceps Dip

Sit on the edge of a chair and grip the seat with your hands. Slide forward, lowering your body, and then push back up. This exercise is simple yet effective for targeting the triceps.

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One-Arm Kickback

Hold a dumbbell in one hand and hinge at the hips. Extend your arm back while keeping your elbow close to your body. Squeeze the triceps at the top of the movement.

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Incorporating Short Head Triceps Exercises into Your Routine

To make the most of these exercises, incorporate them into your existing workout routine. Aim for at least three days a week and gradually increase the intensity and repetitions as you progress.

The Importance of Consistency

Consistency is key when it comes to seeing results. Short, targeted triceps exercises can yield significant improvements if you stick to your routine over time.

Tips for Maximizing Results

  • Focus on proper form to avoid injury.
  • Gradually increase the resistance or weights.
  • Include variety to keep your muscles challenged.
short head triceps exercises - chair dips

Common Mistakes to Avoid

  • Using momentum instead of muscle power.
  • Not using a full range of motion.
  • Holding your breath during exercises.

Listening to Your Body: Avoiding Overexertion

While pushing yourself is important, listen to your body’s signals. If an exercise causes pain or discomfort, stop immediately and consult a professional.

Fueling Your Body: Nutrition for Triceps Development

Protein-rich foods like lean meats, beans, and Greek yogurt aid in muscle repair and growth. Ensure a balanced diet to support your fitness journey.

Staying Hydrated and Rested

Hydration is crucial for muscle function. Also, allow your body adequate rest between workouts to prevent burnout and support recovery.

Tracking Your Progress

Keep a workout journal to track your exercises, weights, and repetitions. This helps you monitor your progress and make necessary adjustments.

Staying Motivated on Your Fitness Journey

Set achievable goals, celebrate your victories, and find a workout buddy to keep each other motivated. Remember, consistency and determination will lead you to success.


Achieving well-defined triceps doesn’t have to be time-consuming. With these effective short head triceps exercises, you can work towards toned arms even with a busy schedule. Remember, dedication and consistency are your allies on this fitness journey.


  1. Can I do these exercises at home?
    • Absolutely! Many of these exercises can be done in the comfort of your own home. You might need some basic equipment like dumbbells or resistance bands, but they don’t require extensive gym machinery.
  1. How often should I do these exercises?
    • Aim for at least three times a week. Consistency is key, so find a schedule that works for you and stick to it.
  2. Are these exercises suitable for beginners?
    • Yes, many of these exercises can be modified for beginners. Start with lower weights or fewer repetitions and gradually increase as you build strength.
  3. Can I target just the short head of my triceps?
    • While these exercises focus on the short head, they also engage other parts of the triceps and surrounding muscles, ensuring balanced development.
  4. Is it normal to feel sore after these exercises?
    • Yes, mild muscle soreness is common, especially if you’re new to these exercises. It’s a sign that your muscles are working and adapting. However, if you experience severe pain or discomfort, consult a healthcare professional.

Sculpting your triceps doesn’t have to be a time-consuming endeavor. With these short head triceps exercises, you can efficiently target and tone your triceps muscles, even on the busiest of days. Remember, a consistent approach, proper form, and gradual progression will lead you to the well-defined arms you desire. So, get ready to put in the work and watch your triceps transform!

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