Exercise triceps

exercise triceps
exercise triceps

Triceps brachii is a three-headed muscle and triceps is the large muscle on the back of the upper limb of many vertebrates.


The triceps make up approximately 2/3 of the muscle mass in the arm. Triceps muscle attaches to a flat tendon to the shinbone (ulnae). The tendon stretches far up on the back of the muscle as a large rectangular fascia (senfascia).

The first attachment is at the upper inner arm part, the other in the upper outer arm part and the third in the scapula. Triceps make sure that the arm can straighten. Although triceps primary function is to extend the arm in the elbow joint so can triceps using the long head (caput longum), which comes from the shoulder blade, backward swing arm in the shoulder joint and also inward.

It is this feature that is used to activate the long head. The greatest advantage of the long triceps-head is that it actively protects the shoulder joint from jumping out of joint (luxera).


To exercise triceps is fairly simple. Triceps are trained even when you do many other exercises when you are not think you train it. You exercise triceps during other exercises such as bench press, shoulder press, dips, pull overs and many other chest and back exercises.

There are different workouts to exercise triceps.
You can do the traditional plank or pursue regular pushups to exercise triceps.
But the one who causes the most muscle activity of them all, is also the most effective and toughest is the triangle pushups.

Triangle pushup
If you want to exercise triceps hard with the triangle pushup you begin the move by positioning the hands on the floor directly under the chest with the fingers spread and the thumbs and forefingers touching, making a triangle shape.

Straighten the legs into a plank position. Make sure the back is flat and the abs are engaged as you bend the elbows, lowering until your chin or chest touches the floor. If you can't go that low, go as low as you can. At the bottom of the movement, your elbows will naturally flare out to the side. Press back to start and repeat.

One arm pushup
If you think the triangle pushup is to hard you can exercise triceps by doing one-arm triceps pushup. You really challenge the triceps muscle by lifting and lowering your own body weight with one arm.

When you exercise triceps by doing one-arm pushup you lie on your right side with the knees bent and the hips stacked. Wrap the bottom arm around the waist and place the left hand on the floor in front of you. Contract the triceps to push the body up and off the floor, straightening the left arm as much as you can without locking the elbow. Lower a few inches and continue pushing up and down then switch side.

Dips are advanced and good to exercise triceps. Dips is involving both the elbow and the shoulder joint and it doesn't require any equipment except a chair or bench.

When you exercise triceps by doing dips you sit on a bench or chair. Then you begin with the hands next to or slightly under the hips. Lift up onto the hands and bring the hips forward. Bend the elbows but not lower than 90 degrees and lower the hips down, keeping them very close to the chair. Keep the shoulders down.Push back up without locking the elbows and repeat. You can add intensity by walking the feet out.


As previously mention it takes triceps up about 70% of the upper arm muscle mass, many consider the biceps to be the esthetic shoulder muscle. Biceps can encumber for extended periods when carrying something heavy while the triceps is to be contracted quickly, for example when you fall and receives with your arms. It is therefore just as important to exercise triceps so biceps and triceps will complement each other.