Table of Contents
Introduction
The triceps brachii, commonly referred to as the triceps, are a group of muscles located at the back of the upper arm. The triceps are responsible for extending the elbow, making them vital for pushing movements in various activities and exercises. Despite their importance, the triceps are often overshadowed by the biceps in strength training programs. However, a well-developed triceps muscle not only contributes to overall arm strength and aesthetics but also supports other upper body muscles in various compound movements.
In this post, we will delve into the anatomy and function of the triceps, explore effective training techniques, and discuss eight exercises that are best suited for developing the triceps. By the end, you will have a comprehensive understanding of how to train your triceps effectively for strength, size, and overall arm development.
Anatomy of the Triceps
The triceps brachii is a three-headed muscle that occupies the majority of the upper arm’s posterior compartment. As its name suggests, the triceps have three distinct heads:
- Long Head: The long head originates from the infraglenoid tubercle of the scapula (shoulder blade). It is the most prominent of the three heads and involves shoulder and elbow extensions. Because of its attachment to the scapula, the long head of the triceps is also involved in movements that require the arm to move away from the body, such as overhead activities.
- Lateral Head: The lateral head originates from the posterior surface of the humerus, above the radial groove. This head is responsible for giving the triceps their distinctive “horseshoe” shape when fully developed. The lateral head is most active during movements that require heavy loads, such as pressing exercises.
- Medial Head: The medial head also originates from the posterior surface of the humerus but below the radial groove. It lies beneath the long and lateral heads and is primarily responsible for elbow extension during lower resistance activities. The medial head is often less visible but plays a crucial role in overall triceps strength.
All three heads of the triceps insert into the olecranon process of the ulna, a bony projection on the elbow. The primary function of the triceps is to extend the elbow, which is essential in various pushing movements, such as push-ups, bench presses, and overhead presses. In addition, the triceps play a supportive role in stabilizing the shoulder joint during upper body movements.
The Importance of Training the Triceps
Training the triceps is crucial for several reasons:
- Upper Body Strength: The triceps are involved in almost every upper body pushing movement, including bench presses, push-ups, and shoulder presses. Strong triceps contribute to overall upper body strength, making these exercises more effective and safer.
- Arm Aesthetics: The triceps make up about two-thirds of the upper arm’s muscle mass. Therefore, developing the triceps is essential for achieving well-rounded, muscular arms. A balanced arm development requires both the biceps and triceps to be trained effectively.
- Joint Health and Stability: Strong triceps help stabilize the elbow joint during various activities, reducing the risk of injury. Additionally, the long head of the triceps plays a role in shoulder stability, particularly during overhead movements.
- Functional Fitness: Everyday activities, such as pushing open a heavy door or lifting objects overhead, require the use of the triceps. Therefore, training this muscle group improves functional strength and enhances daily performance.
How to Train the Triceps Effectively
Combining triceps exercises with pectoral workouts can significantly enhance the effectiveness of your training sessions. You can find a free pectoral training schedule here
Effective triceps training involves targeting all three heads of the muscle to ensure balanced development. Here are some key principles to consider when designing a triceps workout:
- Variety of Exercises: Incorporating a variety of exercises that target the triceps from different angles is crucial. This includes isolation exercises, such as triceps extensions, as well as compound movements, like bench presses and push-ups.
- Progressive Overload: Like any other muscle group, the triceps require progressive overload to grow stronger and larger. This means gradually increasing the weight, resistance, or number of repetitions over time.
- Mind-Muscle Connection: Focusing on the contraction of the triceps during exercises can enhance muscle activation and growth. This is particularly important for isolation exercises.
- Proper Form: Maintaining proper form during triceps exercises is essential to avoid injury and ensure that the muscle is being targeted effectively. This includes controlling the movement and avoiding excessive use of momentum.
- Rest and Recovery: The triceps, like all muscles, need time to recover and grow stronger. Ensure you allow adequate rest between triceps workouts and avoid overtraining.
Top 8 Triceps Exercises
Now that we understand the importance of training the triceps and the principles behind effective triceps workouts, let’s explore eight exercises that are best suited for developing the triceps.
To prevent muscular pain, it’s essential to begin with a 5 to 10-minute cardio warm-up before diving into the training list. You can pair these exercises with the free Cardio schedule, which you can find here
1. Close-Grip Bench Press
The close-grip bench press is a compound exercise that primarily targets the triceps while also engaging the chest and shoulders. By narrowing the grip on the barbell, the emphasis shifts more towards the triceps, making it an excellent exercise for building strength and mass.
- How to Perform:
- Lie on a flat bench and grip the barbell with your hands placed shoulder-width apart or slightly narrower.
- Lower the barbell to your chest, keeping your elbows tucked close to your body.
- Press the barbell back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
- Benefits: The close-grip bench press allows you to lift heavier weights compared to isolation exercises, promoting overall triceps strength and size.
2. Triceps Dips
Triceps dips are a bodyweight exercise that targets the triceps, chest, and shoulders. They can be performed using parallel bars or a bench, making them versatile and accessible.
- How to Perform:
- Place your hands on parallel bars or the edge of a bench, with your palms facing down and your fingers pointing forward.
- Lower your body by bending your elbows, keeping them close to your sides.
- Continue lowering until your upper arms are parallel to the ground.
- Push yourself back up to the starting position by extending your elbows.
- Repeat for the desired number of repetitions.
- Benefits: Triceps dips are effective for building strength and endurance in the triceps, and they can be easily modified by adding weight or adjusting the range of motion.
3. Skull Crushers
Skull crushers, also known as lying triceps extensions, are an isolation exercise that targets all three heads of the triceps. This exercise is particularly effective for developing the long head of the triceps.
- How to Perform:
- Lie on a flat bench and hold a barbell or EZ curl bar with your hands shoulder-width apart.
- Extend your arms so the bar is positioned above your chest.
- Lower the barbell towards your forehead by bending your elbows.
- Stop just before the bar touches your forehead, then extend your elbows to return to the starting position.
- Repeat for the desired number of repetitions.
- Benefits: Skull crushers provide an intense stretch on the triceps and are highly effective for isolating the muscle, leading to greater muscle growth.
4. Overhead Triceps Extension
The overhead triceps extension is an isolation exercise that specifically targets the long head of the triceps, as this head is more engaged when the arms are positioned overhead.
- How to Perform:
- Stand or sit with your feet shoulder-width apart, holding a dumbbell or barbell with both hands.
- Raise the weight overhead, fully extending your arms.
- Lower the weight behind your head by bending your elbows, keeping your upper arms stationary.
- Extend your elbows to return to the starting position.
- Repeat for the desired number of repetitions.
- Benefits: This exercise emphasizes the long head of the triceps, which is crucial for achieving balanced muscle development and overall arm size.
5. Triceps Kickbacks
Triceps kickbacks are an isolation exercise that targets the lateral and long heads of the triceps. They are performed with dumbbells or cables and are ideal for enhancing definition and muscle tone.
- How to Perform:
- Stand with your feet shoulder-width apart and bend forward at the hips, keeping your back flat.
- Hold a dumbbell in each hand, with your elbows bent and close to your sides.
- Extend your arms backward, fully straightening your elbows.
- Slowly return to the starting position by bending your elbows.
- Repeat for the desired number of repetitions.
- Benefits: Triceps kickbacks provide a strong contraction in the triceps and are effective for building muscle definition and endurance.
6. Cable Triceps Pushdown
The cable triceps pushdown is a popular isolation exercise that targets all three heads of the triceps. Using a cable machine allows for constant tension throughout the movement, making it highly effective for muscle growth.
- How to Perform:
- Attach a straight bar or rope to a cable machine set at the highest pulley position.
- Stand facing the machine and grip the bar or rope with your palms facing down.
- Keep your elbows close to your sides and push the bar or rope down until your arms are fully extended.
- Slowly return to the starting position by bending your elbows.
- Repeat for the desired number of repetitions.
- Benefits: The cable triceps pushdown provides constant tension on the triceps, which is ideal for promoting muscle hypertrophy and strength.
7. Diamond Push-Ups
Diamond push-ups are a bodyweight exercise that targets the triceps, chest, and shoulders. The close hand placement increases the demand on the triceps, making it an effective exercise for both strength and endurance.
- How to Perform:
- Start in a push-up position with your hands placed close together, forming a diamond shape with your thumbs and index fingers.
- Lower your chest towards the ground, keeping your elbows close to your body.
- Push yourself back up to the starting position by extending your elbows.
- Repeat for the desired number of repetitions.
- Benefits: Diamond push-ups are an excellent bodyweight exercise for targeting the triceps, and they can be performed anywhere, making them a convenient option for triceps training.
8. Close-Grip Push-Ups
Close-grip push-ups are a variation of the traditional push-up that shifts more emphasis onto the triceps. This exercise is a great way to build strength and endurance in the triceps using only bodyweight.
- How to Perform:
- Start in a push-up position with your hands placed slightly narrower than shoulder-width apart.
- Lower your chest towards the ground, keeping your elbows close to your sides.
- Push yourself back up to the starting position by extending your elbows.
- Repeat for the desired number of repetitions.
- Benefits: Close-grip push-ups are an effective bodyweight exercise that targets the triceps and can be easily incorporated into any workout routine.
Free Training Plan
Here’s a link to download your complimentary personal training schedule, which you can combine with other schedules available on this blog or from various sources. This is an example of how a training plan for triceps is built, don’t be afraid to add some custom flavour to it to make it trully personal!
Conclusion
The triceps are a vital muscle group that plays a crucial role in upper body strength, aesthetics, and functional fitness. By understanding the anatomy and function of the triceps, you can design an effective training program that targets all three heads of the muscle. Incorporating a variety of exercises, such as the close-grip bench press, triceps dips, skull crushers, and overhead triceps extensions, will ensure balanced development and optimal results.
Remember to focus on proper form, progressive overload, and adequate rest to maximize your triceps training. Whether you’re aiming for bigger arms, improved strength, or better functional performance, training your triceps effectively is key to achieving your goals. By including the eight exercises discussed in this essay, you’ll be well on your way to developing strong, defined triceps and a more powerful upper body.
[…] Worked: Chest, shoulders, triceps, […]