When it comes to building strong, defined triceps, everyone seems to have their favourite tricep exercises. Personally, I’m a huge fan of movements that hit all parts of the muscle—triceps push-ups, dips, and triceps kickbacks are some of the best in my book. Each of these tricep exercises is backed by science and effective at engaging the muscle in different ways, helping you develop strength, size, and definition.
What Are the Triceps?
The triceps brachii, or simply “triceps,” is the large muscle located on the back of your upper arm. It plays a critical role in arm extension, helping you straighten your elbow and perform pushing movements. Understanding the anatomy of this muscle can help you pick and understand tricep exercises better. The triceps consist of three distinct parts:
Long Head
The long head originates from the scapula (shoulder blade) and spans across the shoulder and elbow joints. This part is responsible for arm extension and shoulder stabilization. It contributes to the bulk of the upper arm, particularly when viewed from the side.
Lateral Head
The lateral head is located on the outer side of the upper arm. It is highly active during heavy pressing movements and gives the triceps its characteristic “horseshoe” shape.
Medial Head
The medial head lies beneath the other two and is positioned closer to the inner arm. Though less visible, it plays a crucial role in overall arm stability and endurance during repetitive movements.
How to Target a Specific Part of the Triceps
Targeting specific parts of the triceps with exercises—the long head, lateral head, or medial head—comes down to arm and elbow positioning. Each variation emphasizes different portions of the muscle, allowing for focused development.
Arm Position
Exercises with the arms overhead, such as overhead triceps extensions, stretch and engage the long head more because of its connection to the scapula. This creates a greater range of motion for this portion of the muscle.
Elbow Positioning
Keeping the elbows close to the torso during movements like triceps pushdowns emphasizes the medial head. In contrast, flaring the elbows slightly outward during pressing exercises shifts more effort to the lateral head, which is highly activated during heavy, compound movements.
Top 3 Best Science-Based Triceps Exercises
When it comes to building strong, defined triceps, science can help guide your efforts. The American Council on Exercise (ACE) conducted a study to determine which triceps exercises are the most effective. Their research used electromyography (EMG) to measure muscle activation, revealing the top three exercises for targeting the triceps: triceps push-ups, dips, and triceps kickbacks. Here’s a detailed breakdown of these exercises, including how to perform them, the benefits, and which part of the triceps they work.
1. Triceps Push-Ups
How to Perform:
- Start in a high plank position with your hands directly under your shoulders.
- Keep your body in a straight line from head to heels.
- Lower yourself toward the floor, keeping your elbows close to your body.
- Push back up to the starting position, maintaining core engagement throughout.
Benefits:
Triceps push-ups are a powerhouse for building strength because they rely solely on your body weight. This exercise also improves core stability and upper body strength while keeping the shoulder joint stable.
Muscle Focus:
By keeping your elbows tucked in, this triceps exercise primarily targets the medial and lateral heads of the triceps, ensuring balanced development.
2. Triceps Dips
How to Perform:
- Use parallel bars, a sturdy bench, or even the edge of a couch for support.
- Place your hands shoulder-width apart and extend your legs out in front of you.
- Lower your body by bending your elbows to about a 90-degree angle.
- Push back up, fully extending your arms without locking the elbows.
Benefits:
Tricep Dips are a compound movement that not only isolates the triceps but also engages your chest and shoulders. They are versatile, requiring minimal equipment, and are excellent for building overall upper body strength.
Muscle Focus:
Dips work the long head of the triceps more effectively than most other exercises due to the overhead position of the arms, which stretches this portion of the muscle.
3. Triceps Kickbacks
How to Perform:
- Hold a dumbbell in one hand and bend forward at the hips, keeping your back flat.
- Bend your elbow to 90 degrees, with your upper arm close to your torso.
- Extend your arm straight back, squeezing the triceps at the top.
- Slowly return to the starting position and repeat.
Benefits:
Triceps kickbacks are a highly effective isolation exercise. They target the triceps directly, making them ideal for fine-tuning definition and symmetry. You can easily adjust the weight to match your fitness level, making it suitable for beginners and advanced lifters alike.
Muscle Focus:
Kickbacks emphasize the lateral head of the triceps, helping create the coveted “horseshoe” shape that signifies well-developed arms.
How to Structure your Triceps Workout
Structuring a triceps workout effectively ensures balanced development and maximizes muscle activation. Start with compound exercises, like dips or close-grip bench presses, as these recruit the most muscle fibers and allow you to lift heavier weights when your energy is highest. Afterward, move to isolation exercises, like triceps pushdowns or kickbacks, to target specific parts of the muscle with precision.
Common mistakes with tricep exercises include overloading on isolation movements early in the session, which can exhaust smaller muscle fibers and limit your performance in compound exercises. Another pitfall is neglecting rest and recovery between sets; triceps are smaller muscles and need proper rest to sustain effort.
For the best results, aim for a mix of overhead movements (for the long head), pressing motions (for the lateral head), and close-grip exercises (for the medial head). Rotating these variations ensures well-rounded development and reduces the risk of overuse injuries.
3 Reasons Why you Should Focus on your Triceps
Training your triceps is essential for several reasons, whether you’re a casual gym-goer or a serious lifter.
Firstly, the triceps make up a significant portion of your upper arm. By training with the triceps exercises we mentioned above, you’ll improve overall arm size and definition, creating a more balanced and aesthetically pleasing physique. Strong triceps are key to achieving that “toned” look that many aim for.
Secondly, developing strong triceps betters your pushing power. The triceps are involved in almost every pressing movement, from push-ups to bench presses. A well-trained tricep improves performance in these exercises, helping you lift more weight and making other upper-body exercises more effective.
Lastly, strong triceps contribute to functional strength. Whether you’re pushing a heavy door, lifting boxes, or performing sports-related movements, having strong triceps improves your everyday ability to perform pushing motions with ease and reduces the risk of injury.
FAQ
Which tricep exercise is most effective?
The most effective triceps exercise depends on your goals. However, dips and close-grip bench presses are often considered top choices due to their ability to target multiple heads of the triceps with heavy resistance.
How do you hit all three tricep heads?
To target all three heads of the triceps, incorporate a variety of movements. Overhead exercises like triceps extensions hit the long head, while close-grip presses and dips focus on the lateral and medial heads. A well-rounded routine ensures balanced development.
Are 3 exercises enough for triceps?
Yes, three exercises can be enough, especially if they vary in movement patterns. For example, combining a compound movement (like dips), an overhead exercise (like triceps extensions), and an isolation movement (like pushdowns) can target all areas effectively.
How can I tone my triceps fast?
To tone the muscle quickly, focus on progressive overload—gradually increasing the weight or reps of the tricep exercises we mentioned. Consistency, along with a balanced diet and overall fat loss, will reveal leaner, more defined triceps over time.
