Introduction to Triceps Training

Introduction to Triceps Training

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The Muscles of the Triceps

The triceps brachii is a three headed muscle (tri for three, in the name triceps) that works in opposition to the biceps. It attaches under the deltoid and below the able.

Our triceps muscles work anytime we straighten our arms or twist our wrist upward. Many of the exercises which isolate the triceps are close grip in nature such as close grip bench press or cable pushdowns. Our triceps, contrary to popular belief, comprise 60 - 70% of our upper arms, and should therefore be emphasized more than biceps in our arm training to create the appearance of a large arm.

Training the Triceps

For Overall Mass

Narrow-Grip Bench Presses
Dips Behind the Back
Skull Crushers
Standing Triceps Presses
Weighted or Regular Parallel Bar Dips

Triceps Inner Head

Close-Grip Bench Press
Triceps Bar Dips
Flat-Bench Barbell Extensions
Incline or Decline Barbell Extensions
Standing Barbell Extensions
Machine Extensions

Triceps Outer Head

Close-Grip Bench Press
Triceps Bar Dips
Bench Dips
Incline or Decline Barbell Extensions (Secondary Stress)
Dumbbell Kickbacks
Machine Extensions
One-Arm Cable Pressdowns
Rope Pushdowns
Triceps Cable Pushdowns

Triceps Medial Head

Close-Grip Bench Press
Triceps Bar Dips
Bench Dips
Flat Bench Barbell Extensions
Incline or Decline Barbell Extensions
Standing Barbell Extensions
Dumbbell Kickbacks
Machine Extensions

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