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The best triceps exercises for training the musculus triceps brachii involve a combination of intensity and variety. The triceps are a large, three-headed skeletal muscle in humans, running along the back of the upper arm and comprising the following heads:
- The long head (caput longum)
- The lateral head (caput laterale)
- The medial head (caput mediale)
Musculus Triceps Brachii
The musculus triceps brachii, as this muscle group is fully called, is a skeletal muscle responsible for 60 percent of the upper arm mass. The function of these muscles is to extend the elbow, which is the opposite function of the biceps that are responsible for bending the elbow. The name triceps originates from Latin, where it translates literally to “three-headed,” referring to the three points of attachment of the muscle.
Triceps Dips
The dip is an exercise that allows you to train the triceps, shoulders, chest, and abdominal muscles with very little equipment. Often, dips are seen as a pure triceps exercise, but the role of the shoulders and chest muscles should not be underestimated. The primary muscle group targeted in this exercise is the triceps brachii. When dips are too challenging, an alternative that allows you to perform the same exercise is the assisted dips.
Skull Crushers
Skull crushers, or lying triceps extensions, are actually isolation exercises. This does not make them any less effective and they are certainly good for finishing a triceps workout. The EZ Bar is recommended for skull crushers over the straight barbell. If neither is available, you can still perform this exercise with dumbbells. In both cases, the execution is the same: lie on your back on a fitness bench. If using dumbbells, take one in each hand. Bend your elbows so the dumbbells or EZ bar / barbell comes down to your hairline. Return your arms to the starting position.
Cable Tricep Pushdown
The cable tricep pushdown is an isolation exercise that uses a rope and a pulley station to train the triceps. The exercise is standardly performed with a narrow horizontal bar, but can also be varied with a rope. The rope is grasped with an overhand grip and pushed downward, putting tension on the upper arm muscles. The variation with the bar can put extra pressure on the wrist. If this becomes a problem, the cable version is a good alternative. On the other hand, the cable tricep pushdown might feel somewhat awkward for beginners because it requires a strong grip.
Narrow Bench Press
Bench pressing is perhaps the most well-known exercise in bodybuilding. The narrow bench press is a variation of the exercise that shifts the focus from the chest more to the triceps. The narrow bench press can be performed on a regular bench, but can also be done incline or decline. This exercise targets the middle part of the chest muscle as well as the triceps, the front shoulders, and the back.
French Press
The French Press is a fitness exercise that targets the triceps using dumbbells, barbells, or a cable machine. Unlike the lying triceps extension, or skull crushers, the French press is performed while sitting. This not only involves the triceps but also engages the shoulders in the exercise. To perform this exercise, grab a barbell, or EZ Bar with the weight you want to train with.
