Comprehensive Guide to the Triceps

The triceps brachii, commonly known as the triceps, is a large muscle located on the back of the arm and is responsible for extending the elbow joint. It consists of three heads: the long head, lateral head, and medial head. The name ‘tri’ and ‘ceps’ relates to the fact that it has 3 different heads.

Functions of the triceps include straightening the arm at the elbow joint (elbow extension) and assisting in the stability of the shoulder joint. The triceps are an extremely versatile muscle and are involved in every pressing and pushing motion.

Functions

1. Long Head: The long head originates from the scapula, and runs down the back of the humerus (upper arm bone). Being the largest of the three heads, the long head of the triceps contributes significantly to the overall mass of the triceps muscle. Due to its unique origin in the scapula, it plays a role in shoulder extension as well as elbow extension. This dual function distinguishes it from the other two heads of the triceps, which only contribute to elbow extension.
2. Lateral Head: The lateral head originates from the side of the humerus and is quite a large muscle. Together with the long head, a trained lateral head will give the appearance of a horseshoe.
3. Medial Head: The medial head runs down the back of the arm along the medial (inner) side and sits just below the long head. It is located deep in the arm under both of the other heads and in untrained individuals, it will be for the most part unnoticeable. All 3 heads of the tricep are inserted into the olecranon process of the ulna.

Essential Tips and Insights

The triceps overall are an extremely important muscle for generating power in the upper body. For most exercises where the triceps play a supporting role, like the bench press or pushups, the position of your hands can affect triceps involvement. A narrower grip on the bench press may increase triceps activation compared to a wider grip which targets more of the chest.

Much like pushups where different hand (narrow grip) placements can switch emphasis off the chest and onto the tricep. The triceps are primarily fast-twitch muscles and play a crucial role in the lockout (end range) part of these movements.

While dynamic movements are most effective at targeting the tricep, it should also be noted that the triceps play a role in isometric (static) holds. For example, holding a weight above your head with your elbow fully extended. The triceps also help stabilize the shoulder, particularly in overhead movements such as shoulder presses.

Since the triceps are inserted into the elbow, it’s very common to have tendon pain there when training the triceps. Common but avoidable. This usually is the result of improper form on exercises and excessive weight. This is called tricep tendonitis, an inflammation of the tendons.

And yes, if you want bigger arms you’ll have to train this muscle as it makes up more than 60% of the muscle mass attached to the upper arm bone. The triceps are extremely for function in everyday life so it’s important to keep them strong and healthy.

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