Beginners guide to Triceps


The triceps consists of three bundles of muscles, that are located on the posterior side of the humerus (the arm bone that runs from shoulder to elbow). The medial head originates just above and behind the glenoid cavity (socket) in which it gets its name. Medially means toward the center of your body. Triceps means three heads. Superior means upper, so it is the upper part of the muscle. Two other heads are coming off of the medial head, which is called the lateral and long heads. The short head lies underneath the lateral and long heads but contributes to all three bundles.

How is tricep pushdown performed?

A hand holding a neck tie

A tricep pushdown can be performed by sitting in a chair with your back flat against the back of the chair. Lift the weight until it is even with your chest, then bend your elbows and bring the weight down to your start position. Alternate arms until 10 reps each are completed, then switch sides for another round.

bench dip

A close up of a tree

A bench dip can be done by grabbing onto a bench at shoulder height with your palms facing out and supporting yourself with both feet on the ground. Keeping your core tight and back straight, slowly lower yourself as far as possible at a controlled speed and then push back up to the starting position.

triceps kickback

A triceps kickback can be done with either a cable machine or resistance band. Attach the band to a secure object over your head and stand up straight, holding the ends of the bands in each hand. Extend your arms backward until they are parallel with your torso then bend them back forward to return to the standing position.

close-grip pushup

A close-grip pushup can be done by putting your hands closer than shoulder-width apart while doing a push-up. This forces more of the tricep muscles to do work and will increase the intensity of the exercise.

rope extensor

A rope extensor can be done with either a cable machine or a resistance band. Attach the band to an object on the ground and stand upright with your arms extended down by your side holding the handles of the bands. Keeping your elbows facing forwards, pull the band straight up until they are next to your chest then slowly return them to starting position.

standing triceps press

A standing triceps press can be done with either a barbell or dumbbells. Hold on to a barbell or dumbbells at shoulder height with your palms facing behind you and slowly push the weight straight up until your arms are fully extended then lower them to starting position.

standing triceps kickback

A standing triceps kickback can be done similarly as with the close-grip pushup variation. Stand upright and hold onto both ends of the resistance band with your palms facing behind you. Bend your elbows to pull the bands up until they are next to the side of your head then slowly lower them back down to starting position.

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