Below is a general categorization of the listed exercises by the primary triceps head they emphasize, followed by a subjective efficiency rating from 1 to 5. These ratings are based on common consensus, biomechanical effectiveness, and general feedback from strength training communities and reputable fitness sources online. Keep in mind all triceps exercises work all three heads to some extent, but the following groups reflect their primary emphasis.

Long Head Emphasis

1. Katana Cable Triceps (overhead/diagonal cable extension)
   • Main Target: Long Head (due to the arms being positioned overhead and stretched)
   • Efficiency Rating: 3/5 (Effective but less commonly used; form and setup can be tricky)
2. Dumbbell French Press (Overhead Triceps Extension)
   • Main Target: Long Head
   • Efficiency Rating: 5/5 (A staple for long head development due to deep stretch and load potential)
3. One-Arm Dumbbell Overhead Extension
   • Main Target: Long Head
   • Efficiency Rating: 4/5 (Great for unilateral work and isolating the long head, slightly less stable than bilateral)
4. Skull Crusher (EZ-bar or barbell)
   • Main Target: Long Head (arms elevated, placing long head under stretch)
   • Efficiency Rating: 5/5 (Highly regarded for triceps mass, time-tested)
5. Dumbbell Skull Crushers
   • Main Target: Long Head
   • Efficiency Rating: 4/5 (Similar to bar skull crushers, but can allow slightly different elbow alignment and unilateral balance)
   • Reference:
6. Overhead tricep extensions

• Isolated Focus: Primarily targets the triceps, especially the long head.
• Versatility: Can be performed with various equipment (dumbbells, cables, bands, or barbells).
• Range of Motion: Allows for a deep stretch and full contraction of the triceps.
• Reference:

Medial Head Emphasis

1. JM Press (Barbell)

• Main Target: Medial Head (though hits all heads, known in powerlifting circles to emphasize triceps thickness)
• Efficiency Rating: 4/5 (Excellent strength-builder, requires good technique)

1. Smith Machine JM Press
   • Main Target: Medial Head
   • Efficiency Rating: 4/5 (More stability than free-weight JM press, good for controlled overload)
2. Close-Grip Bench Press
   • Main Target: Medial Head (and overall mass builder for the entire triceps)
   • Efficiency Rating: 5/5 (A proven compound movement, top-tier for triceps size and strength)
   • Reference:
3. Close-Grip Pushup
   • Main Target: Medial Head
   • Efficiency Rating: 3/5 (Solid bodyweight option, limited overload potential compared to weights)