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A well-developed set of triceps enhances pressing strength, contributes significantly to overall arm size, and supports joint health during heavy lifts. This self-guided course offers foundational knowledge about triceps anatomy, mechanics, exercises, and programming. It concludes with a self-assessment quiz.
Overview: The triceps brachii is the primary muscle responsible for elbow extension. It has three distinct heads:
1. Long Head
Location: Back of the upper arm.
Functions: Elbow extension, assists with shoulder extension.
Best Exercises: Overhead extensions, dips, close-grip bench press.
2. Lateral Head
Location: Outer portion of the triceps.
Functions: Elbow extension under heavy loads.
Best Exercises: Triceps pushdowns, diamond push-ups, close-grip bench press.
3. Medial Head
Location: Beneath the long and lateral heads.
Functions: Elbow stability during presses.
Best Exercises: Pushdowns, close-grip bench press, overhead extensions.
Key Actions of the Triceps:
Primary: Elbow extension
Secondary: Pressing support (bench press, shoulder press, dips)
Stabilization: Supports the elbow joint
Sagittal Plane (Forward/Backward)
Exercises: Overhead triceps extensions, skull crushers, dips
Frontal Plane (Side-to-Side)
Minimal triceps involvement (e.g., lateral raises)
Transverse Plane (Rotational)
Minor involvement in pressing (e.g., close-grip bench press)
Joint Actions:
Primary: Elbow extension
Secondary: Shoulder extension (long head activation)
Close-Grip Bench Press
Primary Movers: All triceps heads
Synergists: Chest, front delts
Stabilizers: Core, forearms
Pushdowns (Rope, Bar, V-Bar, Reverse Grip)
Focus: Lateral and medial head
Variations:
Rope: Greater ROM, long head emphasis
Bar/V-Bar: Heavier loads
Reverse Grip: Emphasizes medial head
Skull Crushers
Focus: Long head
Tip: Maintain elbow position to prevent shoulder involvement
Overhead Dumbbell Extensions
Focus: Long head (arm overhead = optimal stretch and contraction)
Dips
Bench Dips: Triceps isolation
Parallel Bar Dips: More chest involvement
Lifting too heavy with poor form
Neglecting eccentric (lowering) control
Letting elbows flare (especially in skull crushers)
Lack of exercise variation
Overtraining (triceps need recovery despite fast regeneration)
Beginner (2x/week)
Pushdowns: 3 x 12–15
Close-Grip Bench Press: 3 x 10–12
Bench Dips: 3 x 12
Intermediate (2–3x/week)
Close-Grip Bench Press: 4 x 8–10
Skull Crushers: 3 x 10–12
Rope Pushdowns: 3 x 12–15
Overhead Extensions: 3 x 12
Advanced (3x/week)
Close-Grip Bench Press: 4 x 6–8
Skull Crushers: 4 x 8–10
Pushdowns (Rope + V-Bar): 3 x 12–15
Weighted Dips: 3 x 10
Overhead Extensions: 3 x 12
(True or False)
The triceps has three heads: long, lateral, and medial.
The short head is a part of the triceps.
The long head assists with shoulder extension.
Elbow extension is the triceps’ main function.
Overhead extensions target the lateral head the most.
The lateral head is best seen from the front of the arm.
The medial head contributes to elbow joint stability.
Skull crushers target the long head.
Reverse-grip pushdowns work the medial head.
The triceps are activated in the sagittal plane.
Lateral raises are effective for building triceps.
The triceps assists with bench pressing.
Letting elbows flare in skull crushers improves performance.
Dips primarily use the medial head.
Pushdowns with rope offer better long-head activation.
Overtraining triceps can reduce pressing performance.
Proper eccentric control helps prevent injury.
Supersets involve back-to-back triceps exercises.
Shoulder extension is involved in overhead movements.
Dips performed upright reduce chest involvement.
Beginners should train triceps daily for rapid growth.
A 6–12 rep range is best for hypertrophy.
The long head lies underneath the lateral head.
The close-grip bench press recruits all three triceps heads.
Medial head is most visible from the side.
All information presented in this program is intended for general educational purposes only and shall not constitute or replace professional medical, exercise, or diet advice, treatment, or services. You must always consult your physician before beginning this or any other exercise program. Use of this program is at your own risk. We, the creators, performers, distributors, and producers of this program, disclaim any and all liability for any loss, damage, or injury in connection with any use of this program or the information presented herein. We do not make any express or implied warranties or representations of any kind with respect to this product or to the information presented herein.
