The triceps brachii, commonly known as the triceps, is a vital muscle group for building arm strength, improving upper-body aesthetics, and enhancing athletic performance. Comprising three heads—the long head, lateral head, and medial head—the triceps are responsible for elbow extension and contribute to shoulder stability.
To maximise triceps development, you need a combination of compound and isolation exercises, targeting each head effectively. This article outlines five science-backed exercises that will help you build powerful triceps, along with the research supporting their effectiveness.
The Anatomy and Function of the Triceps
Understanding the anatomy of the triceps is essential for effective training. The long head originates from the scapula, contributing to shoulder stability and elbow extension. The lateral head, located on the outer side of the arm, is primarily responsible for generating force during heavy lifting.
The medial head lies deeper and provides stability to elbow movements. Incorporating exercises that target all three heads ensures balanced development and prevents imbalances that could lead to injuries.
1. Close-Grip Bench Press
The close-grip bench press is a compound exercise that primarily targets the triceps while engaging the chest and shoulders. By narrowing the grip, the emphasis shifts from the pectoral muscles to the triceps.
How to Perform:
- Lie flat on a bench and grip the barbell with hands shoulder-width apart.
- Lower the bar to your chest while keeping your elbows close to your torso.
- Press the barbell back to the starting position, focusing on engaging your triceps.
Why It Works:
A study published in the Journal of Strength and Conditioning Research found that the close-grip bench press elicited higher triceps activation compared to the standard bench press, making it one of the most effective exercises for triceps hypertrophy (Lehman et al., 2005).
2. Overhead Triceps Extension
The overhead triceps extension effectively targets the long head of the triceps by placing it under significant stretch. This exercise can be performed with dumbbells, barbells, or cables.
How to Perform:
- Hold a dumbbell with both hands and extend your arms overhead.
- Keep your elbows close to your ears as you lower the weight behind your head.
- Extend your arms back to the starting position, focusing on the triceps contraction.
Why It Works:
Stretch-mediated hypertrophy has been shown to stimulate muscle growth effectively. Research published in Sports Medicine highlights that exercises involving a significant stretch, such as the overhead triceps extension, lead to improved muscle hypertrophy (Schoenfeld, 2016).
3. Triceps Dips
Triceps dips are a bodyweight exercise that targets the entire triceps muscle group. They also engage the shoulders and chest, making them an excellent choice for upper-body strength.
How to Perform:
- Sit on the edge of a bench or parallel bars and grip the surface with your hands.
- Lower your body by bending your elbows, keeping them close to your sides.
- Push yourself back to the starting position by extending your elbows.
Why It Works:
Bodyweight exercises like dips offer versatility and functional strength benefits. A study in the Journal of Human Kinetics demonstrated that dips produce high levels of muscle activation in the triceps, making them a fundamental exercise for building strength and size (Andersen et al., 2015).
4. Rope Triceps Pushdowns
Rope triceps pushdowns isolate the triceps effectively, focusing on the lateral and medial heads. Using a rope attachment allows for a greater range of motion and improved muscle activation.
How to Perform:
- Attach a rope to a cable machine and set the pulley at the top.
- Grip the rope with both hands and pull it down until your elbows are fully extended.
- Slowly return to the starting position, maintaining tension in the triceps.
Why It Works:
Isolation exercises like the rope pushdown are essential for focusing on specific muscle groups. Electromyographic (EMG) studies have shown that the triceps pushdown ranks highly in triceps muscle activation, particularly for the lateral head (Saeterbakken et al., 2011).
5. Diamond Push-Ups
Diamond push-ups are a variation of the traditional push-up that places greater emphasis on the triceps. This bodyweight exercise is accessible and requires no equipment.
How to Perform:
- Assume a push-up position with your hands placed close together, forming a diamond shape with your thumbs and index fingers.
- Lower your chest towards your hands while keeping your elbows close to your sides.
- Push back up to the starting position, engaging your triceps.
Why It Works:
Diamond push-ups have been shown to activate the triceps more effectively than standard push-ups. A study in the Journal of Strength and Conditioning Research reported that diamond push-ups elicited the highest EMG activity in the triceps among push-up variations (Cogley et al., 2005).
Programming and Tips for Triceps Growth
To maximise triceps development, follow these programming guidelines:
Training Frequency:
Train your triceps 2-3 times per week, ensuring at least 48 hours of rest between sessions to allow for recovery and growth.
Repetitions and Sets:
For hypertrophy, aim for 3-4 sets of 8-12 repetitions per exercise. For strength, perform 4-5 sets of 4-6 repetitions with heavier weights.
Progressive Overload:
Gradually increase the resistance or volume over time to continue challenging your muscles and promoting growth. Progressive overload is a fundamental principle of muscle hypertrophy (Schoenfeld et al., 2010).
Rest Periods:
Rest for 60-90 seconds between sets for hypertrophy and 2-3 minutes for strength-focused training.
Warm-Up and Mobility:
Incorporate dynamic stretches and warm-up sets to prepare your triceps and reduce the risk of injury.
Nutrition:
Adequate protein intake is crucial for muscle repair and growth. Aim for 1.6-2.2 grams of protein per kilogram of body weight daily (Morton et al., 2018).
Conclusion
Building powerful triceps requires a combination of compound and isolation exercises targeting all three heads of the muscle. The close-grip bench press, overhead triceps extension, triceps dips, rope triceps pushdowns, and diamond push-ups are scientifically validated exercises for triceps strength and hypertrophy. By following the programming guidelines and maintaining proper form, you can achieve balanced and powerful triceps development.
Key Takeaways
| Key Point | Details |
|---|---|
| Targeted Anatomy | Triceps comprise three heads: long, lateral, and medial. |
| Best Compound Exercise | Close-grip bench press for overall triceps development. |
| Effective Isolation Exercise | Rope triceps pushdowns for lateral and medial head focus. |
| Stretch-Based Exercise | Overhead triceps extension enhances long head hypertrophy. |
| Bodyweight Options | Diamond push-ups and triceps dips offer effective no-equipment training. |
| Programming Tips | Train 2-3 times per week, use progressive overload, and prioritise form. |
References
Andersen, V., Fimland, M. S., Brennset, O., Haslerud, S., Sundstrup, E., & Saeterbakken, A. H. (2015). Triceps muscle activation using elastic bands versus free-weight dumbbells. Journal of Human Kinetics, 46(1), 39-47.
Cogley, R. M., Archambault, T. A., Fibeger, J. F., Koverman, M. M., Youdas, J. W., & Hollman, J. H. (2005). Comparison of muscle activation using various hand positions during the push-up exercise. Journal of Strength and Conditioning Research, 19(3), 628-633.
Lehman, G. J., Hoda, W., & Oliver, S. (2005). Trunk muscle activity during bridging exercises on and off a Swiss ball. Journal of Strength and Conditioning Research, 19(4), 730-733.
Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., … & Phillips, S. M. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. British Journal of Sports Medicine, 52(6), 376-384.
Schoenfeld, B. J. (2016). Science and development of muscle hypertrophy. Sports Medicine, 46(4), 607-610. Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2010). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of Sports Sciences, 34(8), 701-707.
