The triceps brachii is the large muscle on the back of the upper arm and has three heads. That’s where the name “tri-ceps” (tri = 3) comes from. Its primary function is to extend the arm, whereas the biceps flexes it. The triceps brachii is often simply called the triceps.
The word brachii means “arm,” and triceps just means “three-headed muscle.” Technically, other muscles could also be called triceps, but in most contexts, “triceps” refers to the arm triceps (triceps brachii).
The triceps accounts for about 70% of the upper arm’s size. The rear deltoids partially cover the upper portion of the triceps.
You can find more exercises and information about other muscles at Weight Training Main.
Description
- Lateral Head (Caput Laterale)
The lateral head is the outer part of the triceps that runs from the shoulder to the elbow and has a half-moon shape.
When you do triceps extensions using a bar where your palms face each other, you emphasize the lateral head. - Long Head (Caput Longum)
The long head originates from the scapula, just below the shoulder joint.
Triceps kickbacks are especially effective for targeting the long head and the upper part of the lateral head. - Medial Head (Caput Mediale)
The medial head begins on the inner back side of the upper arm bone (humerus).
A few centimeters before the elbow, the lateral and medial heads merge into a thick tendon.
When performing triceps extensions with a straight bar (where your thumbs point toward each other), you mainly target the long and medial heads.
Advice
- Stretch your triceps between sets and exercises to improve flexibility and muscle recovery.
- If you want bigger arms, don’t focus only on biceps training. The triceps contribute nearly 70% of your upper arm size, while the biceps only contribute about 30%.
Exercises
- Triceps Push-Up
- Triceps & Shoulder Push-Up
- Triceps Extension
- Pushdown
- Triceps Kickbacks
- Triceps Dips with One Bench
- Bench Dips
Suggestions
- Skeletal Muscle System
- Chest Muscles
- Back Muscles
- Shoulders
- Biceps
- Forearm Muscles
- Leg Muscles
- Abdominal Muscles
