6 Triceps Brachii Exercises for Stronger Triceps
Provided by American Council on Exercise
The
triceps, along with the biceps, 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 spots,
but attach to the same tendon that inserts at the olecranon process of the
ulna. The places of origin include:
* 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 (arm) extension, the muscle also
acts as a weak mover for other upper-body movements. For example, because the
long head originates from the scapula, it also acts as a weak extensor of the
shoulder. Exercises such as push-ups, shoulder presses and bench presses can
also indirectly train the triceps.
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 changes.
The
following exercises include a combination of traditional isolation and
innovative functional movement exercises. The three isolation exercises were
chosen because the resistance either moves through, against or with gravity.
Sets and repetitions 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 hip so you 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 center and repeat this motion.
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 train your core. The left arm will stabilize.
Return the right hand to center, dip and then reach the left hand across the
midline of the body. This trains as both an
isolated and an isometric exercise.
2-4
Push-ups
Position
the body into a plank. If needed, elevate the push-up on a smith bar or use a
stability ball if you can’t perform a full-body push-up against gravity. 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 train 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. Repeat this movement.
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 center and repeat this motion.
4-count
Plank-ups
Assume a
forearm plank with the hands flat on the floor and the feet shoulder-distance
apart. Place the right hand onto the ground, as you would normally do when
performing a plank-up. Hold this position for four seconds. Next, place the
left hand onto the floor so the body comes into a high plank. Lower the right
forearm onto the ground and hold this position for four seconds. Return the
left 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.