Last Updated on October 21, 2024 by grubdunkman
Most athletes who have some strength training experience know at least a few tricep exercises, such as tricep pushdown on a cable machine and scull crusher. Let’s take a deeper look at the tricep training. We will study the anatomy of this muscle, and decide how to train it the most productively.
Tricep Overview
The triceps is a large muscle located on the back of the upper arm. It plays a very important role in arm movement and upper body strength. The primary function of the triceps is to extend the elbow. It is essential for pushing, pressing, and lifting. This makes the triceps a key muscle for athletes, weightlifters, as well as for everyday life of all the people.
In everyday activities, the triceps are engaged whenever you push objects, perform pressing movements, or straighten your arms. In strength training, exercises like push-ups, bench presses, and tricep dips heavily involve this muscle. Isolation exercises such as cable pushdowns, overhead tricep extensions, and skull crushers are also effective for building tricep size and strength.
A well-developed triceps muscle improves arm definition and also contributes to overall upper body power. Strong triceps are essential for activities requiring pushing strength, such as bench pressing. Additionally, balanced tricep training can help improve shoulder stability and reduce the risk of injury in the elbow joint.
Tricep Anatomy
The name of the muscle derives from the Latin words meaning “three heads”. Those three heads are called Long, Lateral and Medial heads of the tricep. The main function of the tricep is elbow extension. Each of the heads have slightly different geometry due to their location and connecting point. Therefor the functions of each head also slightly vary.
Tricep Long Head
The long head of the tricep is located on the inner side of the arm, closed to the body. It originates from the scapula and inserts at the elbow joint. Due to its origin in the scapula the long head has additional function in the shoulder joint. When the arm is adducted, the long head of the tricep muscle holds the head of the shoulder joint in the cavity. This function prevents displacement of the shoulder joint. It is a vital role of the long head of the tricep in day to day arm movement. The long head also assists with the extension and adduction of the arm at the shoulder joint.
Tricep Lateral Head
The lateral head of the tricep is located lower compared to the long head. It originates at the shoulder joint and inserts in the forearm. On the arm it is located on the outer side, as opposed to the long head which is located on the inner side. It is the strongest head of the tricep and plays the biggest role in elbow extension. Especially when under heavy load, such as elbow extension during the strength training.
Tricep Medial Head
The medial head is located under the other two heads. Additionally to elbow extension it plays a vital role in stabilizing the elbow joint. It is involved during all kinds of elbow movements, such as extension and adduction. It helps in elbow joint stabilization and works during endurance related activities.
Tricep Exercises
Now that we know the differences between parts of the tricep muscle, let’s take a look which exercises are the most effective for each of the heads.
Long Head Tricep Exercises
Since the long head of the tricep is unique in its positioning and plays an important role in shoulder stabilization, it is important to pay your attention to development of this part of the tricep. You can isolate the long head and make it work when the arm is extended over head. This way the long head is stretched and ready to perform. Here are the two exercises that let you target the long head of the tricep in arm extended position.
Overhead Tricep Extension
Hold a dumbbell or an EZ Bar with a narrow above your head with the arms fully extended and elbows close to your ears. Bend the arms in the elbows and lower the weight behind your head and raise it back up.
Skull Crushers with an Incline
Incline position on the adjustable bench lets you stretch the long head of the tricep. Perform skull crushers with a dumbbell, holding it with both hands by the heads of the dumbbell or with an EZ Bar.
Lateral Head Tricep Exercises
Close-Grip Bench Press
This exercise lets you lift relatively heavy weight, which activates the strongest head of the tricep. Focus on keeping your elbows close, touching your body during the first part of the lift. Fully extend the arms to work the tricep through the whole range of motion.
Diamond Push-Ups
This variation of push-ups is performed with the hands located close, your thumbs and index fingers creating a diamond shape, beneath your chest. Lower your body with your elbows touching your body. Lift your body up in slow and controlled movement.
Medial Head Tricep Exercises
Reverse-Grip Cable Pushdowns
Perform the cable pushdown with your palms facing up. To target the medial head of the tricep keep your elbows close, touching your body. Pay attention o activating the triceps at the bottom of the movement.
Bench Dips
Place your hands on a bench behind you, with feet on the ground at shoulder width. Perform the dips by lowering your body by bending at the elbows and press back up. Keep your elbows pointed backward, not outward, to better activate the medial head.
