The triceps brachial (or more commonly known as the triceps) is a vital upper arm muscle group that significantly contributes to improvements in all your upper body strength, aesthetics, and function. It is one of the leading muscles to target for anyone in pursuit of bodybuilding, fitness, or strength training…Understanding the anatomy of the triceps muscle becomes a pressing gist. This article reviews the triceps muscle anatomy in detail and highlights the best exercises to build your triceps.
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Anatomy of the Triceps
The triceps brachial, as its name suggests, is a three headed muscle located at the back of the upper arm. It plays a crucial role in arm development, making up about two thirds of the total muscle mass in the arm. Because of its significant size and contribution to overall arm thickness, building strong and well defined triceps is essential for anyone aiming to achieve bigger, more powerful arms.
Long Head
the long head of the triceps that arises from the Subglottic tubercle. (shoulder blade) and runs down the back of the arm to attach at the olecranon of the forearm. The long head of the triceps significantly contributes to shoulder and elbow extension. Due to its attachment to the scapula, it plays a role in arm elevation above the head, like during overhead extensions. Long Head : This is the biggest head of the triceps and you can see it from side or rear view.
Lateral Head
The lateral head arises from the back of the humerus, above the radial groove and enters into olecranon of ulna. Here, it sits on the lateral side of the triceps and enhances that round look of the arm. This head is mainly in charge of elbow extension, especially in exercises applied with the arms neutral or pronated. This is the part of your triceps that you can see most on the side or behind.
Medial Head
The medial head forms the other small portion of the triceps, originating from the rear surface of the humerus and inferior to the radial groove. It also inserts into the olecranon of the ulna. The medial head, meanwhile is situated below the other two heads and contributes to overall triceps mass (though this head isn't as visible indentations wise). It performs during all forms of elbow extension movement and is even used as a secondary mover on things like cable extensions, or when the other heads give up its activation part of what happens with high load work or late set elbow extensions as I mentioned earlier.
Function of the Triceps
The triceps are an elbow extension muscle. But each head has somewhat of a different role depending on the position of the arm. The long head, for example, assists in overall shoulder joint stability and aids arm extension behind the body. However, power-building pushing movements predominantly engage the lateral and medial heads. This is because of the triceps role in a lot of exercises not just making the average bro look wool, but also contributing to functional strength when it comes to pushing, throwing and pressing.
Triceps Isolation Exercises
The triceps brachial, as its name suggests, is a three-headed muscle located at the back of the upper arm. It accounts for about two-thirds of the total muscle mass of the arm, making it a key focus for anyone looking to build bigger, stronger arms. To fully develop the triceps, it’s important to target all three heads of the muscle. Simply working the arms from one angle isn’t enough; you need a combination of exercises that engage each part of the triceps from different angles to maximize muscle growth and strength. By incorporating a variety of movements into your training routine, you can ensure balanced development and greater overall size. Here are some of the best exercises you can perform to effectively work your triceps and unlock their full potential.
Close Grip Bench Press. Although the chest and shoulders are also involved during this exercise, the narrower hand placement places significantly greater emphasis on the triceps, particularly the lateral and medial heads. To perform it, lie on a bench and grip the barbell slightly closer than shoulder width, keeping your elbows tucked as you lower the bar to your chest and press it back up.
Another highly effective triceps isolation exercise is the Skull Crusher (also known as the lying triceps extension). This move especially targets all three heads of the triceps, with a particular focus on the long head. To execute it, lie flat on a bench holding a barbell bar with hands shoulder width apart, lower the weight towards your forehead by bending your elbows, and then extend your arms back to the starting position.
The Overhead Triceps Extension is another essential exercise, particularly for emphasizing the long head of the triceps due to the overhead arm positioning. Using both hands to hold a single dumbbell, extend your arms fully above your head. Keeping the elbows close to your ears, lower the weight behind your head, and then straighten your arms to return to the starting position.
Finally, Triceps Dips serve as a powerful compound movement, engaging not just the triceps but also the chest and shoulders. Maintaining a more upright torso during dips helps place a greater load directly onto the triceps, maximizing their activation and effectiveness. Incorporating these exercises into your routine will ensure comprehensive triceps development and stronger, more muscular arms.
By incorporating a variety of exercises like the Close Grip Bench Press, Skull Crushers, Overhead Triceps Extensions, Triceps Dips, and Triceps Push Ups, you can ensure that all three heads of the triceps are fully engaged and developed. Each movement targets specific parts of the muscle, helping you build stronger, bigger, and more defined arms. Consistency, proper form, and progressive overload are key to seeing results. Whether you're training at the gym or at home, adding these exercises to your routine will set you on the right path toward impressive triceps and overall upper body strength.
How To Do Push Up with Rotating Arms:
Another effective bodyweight exercise that targets the triceps is the Triceps Push-Up. Get in the top of a push up position on your hands and toes or knees. Bend your elbows so they are at 90-degree angles, keeping them close to your sides. Then push yourself back to the starting position. This movement places strong emphasis on the lateral and medial heads of the triceps, making it a simple yet powerful addition to your training routine.
Triceps Pushdown
The triceps pushdown is a highly effective cable exercise that applies constant tension to the triceps throughout the full range of motion, making it a staple in many strength training routines. To perform this movement, stand facing a cable machine with a handle attached to the high pulley. Take an overhead grip, using either a rope, straight bar, or V bar depending on your preference, as each option can slightly shift the emphasis to different areas of the triceps. Keep your elbows tucked close to your body to maximize isolation, then extend your arms fully as you press the handle downward. After reaching full extension, return to the starting position slowly and under control to maintain tension and protect your joints. This exercise primarily targets all three heads of the triceps, with a slight emphasis on the lateral head, making it an excellent choice for developing stronger, more defined arms.
Diamond Push Ups
The diamond pushup is a powerful bodyweight exercise that requires no additional equipment, making it an accessible and effective option for anyone looking to strengthen their triceps. Unlike the standard pushup, this variation places a greater emphasis on the triceps, specifically targeting the medial and lateral heads. To perform the diamond pushup correctly, begin in a standard pushup position but bring your hands together to form a diamond shape using your thumbs and forefingers. Keeping your core tight and your elbows tucked closely against your sides, lower your chest toward the floor in a controlled manner. Once you reach the bottom of the movement, press back up to the starting position while maintaining the diamond hand shape. This exercise not only isolates key areas of the triceps but also engages your chest and shoulders to a lesser extent, making it a great addition to any upper-body workout routine focused on arm development.
For optimal triceps development, it’s important to keep a few essential training strategies in mind. First and foremost, progressive overload is key by gradually increasing the weight, volume, or intensity of your workouts over time, you challenge your muscles continuously, pushing them to grow and adapt. Building strength and size doesn’t happen by staying comfortable, so aim to keep your triceps "on their toes" during every phase of your program. Another critical factor is ensuring you increase your range of motion during every exercise. Moving through a full range not only improves joint health but also activates the maximum number of muscle fibers, leading to more effective training sessions and better overall results. Additionally, don't underestimate the importance of exercise variety. To fully develop the triceps, it’s beneficial to use different exercises that emphasize each head of the muscle. For example, pairing isolation movements like triceps pushdowns with compound lifts such as the close grip bench press creates a more balanced and complete workout. As for training volume, aiming for 10 to 20 sets per week is ideal, depending on your fitness level and goals. Training your triceps 2 to 3 times per week is usually sufficient to provide the optimal stimulus for consistent muscle growth without risking overtraining.
Developing big, powerful triceps starts with a clear understanding of their anatomy and knowing which exercises are most effective for targeting each part of the muscle. The triceps, making up a significant portion of your upper arm mass, respond best when you incorporate a variety of both compound and isolation movements into your training program. Exercises like the close-grip bench press, triceps pushdowns, and diamond pushups each play a unique role in fully stimulating the different heads of the triceps. However, simply doing these exercises isn't enough; using proper form and controlled movements is essential to maximize muscle engagement and minimize injury risk. Whether your goal is to enhance the aesthetic look of your arms, build raw strength, or improve overall functional fitness, a smart and consistent approach to triceps training will be key to achieving the results you’re aiming for. By focusing on the right techniques and maintaining a structured, progressive routine, bigger and more powerful triceps are well within your reach.