How to Effectively Train Your Triceps

How to Effectively Train Your Triceps

When most people think of arm strength, they think of biceps. However, targeting your triceps muscles is equally important. Understanding the anatomy of these muscles will help you train your triceps effectively. Learn how to target each head of the Triceps Brachii so you can hit your next arm day with the tools to build upper body size and strength.

Triceps Anatomy

You’ll notice the triceps brachii covers just about the entire backside of the arm and has two prominent heads, the long head and the lateral head. These can be seen fairly easily. However, there is a third head to this muscle that is found below the two superficial heads. This is the medial head, shown in green.

Elbow Extension

Each head of the triceps muscle contracts and shortens to pull the forearm into extension. This is the main function of the entire muscle. However, to strengthen each head of the muscle, we can take a closer look at their anatomical differences.

Medial & Lateral Heads

These two heads originate on the backside of the arm bone and attach at the base of the forearm. They are at full length when the arms are kept down at the side, such as in a Triceps Pushdown.

Train Your Triceps with the Triceps Pushdown Exercise

Triceps Workout Triceps Pushdown


Triceps Pushdown


Long Head

This head originates higher up on the scapula and attaches at the base of the forearm. Because of its high point of origin, this part of the muscle is at full length when the elbows are positioned overhead, such as in a overhead triceps extension.

Train Your Triceps with the Overhead Extension Exercise

Triceps Workout Overhead Extension


Triceps Workout Overhead Extension 2


For more exercises to train your triceps, read this blog!

Give it a Try!

Are you looking to effectively train your triceps? Want to add exercises like these ones into your current routine, but not sure where to start? Shoot me an email for a complimentary session! We can learn more about exercise selection, exercise technique, discuss your fitness goals, and even work on designing a program that’s perfect for you!

Set up a Free Fitness Consultation

Marshal Stich Personal Trainer at Elite Sports Clubs

Written by Marshal Stich, Certified Personal Trainer at Elite Sports Club – North Shore and Elite Sports Club – River Glen.

Marshal has a B.S. in Kinesiology and Exercise Science from UW-Milwaukee. He is an American Council on Exercise Certified Personal Trainer and Certified Group Fitness Instructor, and American Sport and Fitness Association Certified Cycling Instructor. He specializes in Body Weight and Boot Camp Style Training, Battle Rope and TRX Training, Fitness and Nutrition Education, Strength and Conditioning, Training for Weight Loss, & Group Exercise. Marshal enjoys camping, hiking, and playing guitar. He lives by the philosophy of “It always seems impossible until it’s done” – Nelson Mandela and he believes that becoming a healthier version of yourself is always possible. With a little bit of knowledge and the right amount of hard work, you can reach your health and fitness goals.



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