6 Exercises for
Stronger Triceps
Provided
by American
Council on Exercise
The triceps brachii, along with the biceps brachii,
are responsible for most powerful forearm movements. The triceps is a
three-headed structure and is the only muscle located on the posterior upper
arm. The three heads include the long head, the lateral head and the medial
head. The three heads originate at different locations, but attach to the
olecranon process of the ulna by a single, common tendon Each head originates from
its own location:
- Long head – lower edge of the glenoid cavity of the
scapula
- Lateral head – posterior humerus
- Short head – distal two-thirds of the posterior humerus
Functionally,
the triceps brachii is the prime elbow extensor.
Although the triceps are responsible for elbow extension, the muscle is also
active during other upper-body movements. For example, because the long head
originates from the scapula, it also acts to extend the arm at the shoulder. Exercises
such as push-ups, shoulder presses, dips and bench presses target the triceps.
In other words, movements that involve upper body pushing and elbow extension
will activate the triceps brachii.
Body
builders use isolated exercises to “target” the triceps; specifically, to train
certain heads. It is important to remember that all three heads will be “used”
for elbow extension exercises. Muscles do not turn on or off like a light
switch because they work as a unit. Most triceps brachii
exercises activate all three heads, but certain exercises can challenge certain
heads more, especially as the grip and arm position changes.
The
following exercises include a combination of traditional and innovative
functional movement exercises. The three isolation exercises were selected
because the resistance either moves through, against or with gravity. The
number of sets, repetitions, tempo and duration of recovery periods depend on
your client’s training protocol and fitness goals.
Cable
Rope Extension
Start
by adjusting the cable’s height and weight. With a split-foot stance, slightly
hinge forward from the hips to
maintain a neutral spine. Bring the rope overhead and keep your elbows bent.
Extend the elbows, splitting the rope at full arm extension. Return back to the
overhead position while keeping tension on the cable and repeat.
Bench Dips With Rotation
Sit
on a bench and place your palms next to your hips with the fingers pointing
down. This pose is easier with bent knees versus straight legs. Lift your hips
off the bench and dip the body low enough to where your elbows bend at
90-degrees. Extend the arms back to the starting position. Once your arms are
extended, take your right hand and reach it across the midline of the body. You
want to rotate from the torso so you activate your core muscles. The left arm
will stabilize. Return the right hand to the bench, dip and then reach the left
hand across the midline of the body. This exercise uses both isotonic and
isometric muscle activation.
2-4
Push-ups
Position
the body into a plank. If needed, elevate the push-up on a bench
. Lower the body toward the floor for a count of two. Next, extend the
arms back to the plank position for a count of four. The closer the elbows are
to the torso, the more this exercise will activate the triceps.
Skull
Crushers
For
this exercise, you can use a heavy dumbbell or a weighted barbell. Lie on a
bench and bring the weight over the shoulders. Lower the hands toward the
forehead, making a 90-degree angle at the elbow. Extend the arms to the
starting position and repeat.
Cable
Press-downs
For
this exercise, use a flat bar on the cable. Start by adjusting the cable’s
height and weight. The cable should be adjusted to a height so that when you
perform the exercise there is resistance on the bar the entire time. Bring the
elbows under the shoulders with the arms at 90-degrees. Extend the arms and
press the bar down toward the hips. Return back to the starting position and
repeat.
4-count
Plank-ups
Assume
a forearm plank with the hands flat on the floor and the feet shoulder-distance
apart. Place the left hand onto the ground, straightening out the arm, as you
would normally do when performing a plank-up. Hold this position for four
seconds. Next, place the right hand onto the floor so the body comes into a
high plank. Lower the left forearm onto the ground and hold this position for
four seconds. Return the right forearm onto the ground. Repeat this pattern,
alternating the lead arm.
AUTHOR
Elizabeth Kovar
Elizabeth Kovar, MA, has studied yoga in five different countries.
Her master's thesis, "Creating Yoga Programs for People with Movement
Disabilities," was implemented on a 12-week study for people with Stage
1-2 Parkinson's disease. Based in Seattle, she serves as fitness coordinator at
a local recreation center.