Best Triceps Exercises

About triceps training

The triceps brachii has three heads: the long head (originates on the scapula), the lateral head, and the medial head (both originate on the humerus). The triceps are the primary elbow extensors and make up approximately two-thirds of the upper arm. The long head is the largest and is best trained with overhead extension movements that stretch it at the shoulder. The lateral and medial heads respond to pushdowns and close-grip pressing.

How to train effectively

• Include both overhead extensions and pushdowns. Overhead work stretches the long head at the shoulder, which is where the most growth stimulus occurs. Pushdowns target the lateral and medial heads.
• Lock out fully on pressing movements. The triceps are most active in the top third of the range of motion.
• Use close-grip bench press as a heavy compound tricep builder. Grip the bar at or just inside shoulder width.
• Control the eccentric (lowering) phase of skull crushers and extensions. The stretch under load is the primary growth driver.