What are the triceps muscles?
The triceps muscle is a large muscle located at the back of the upper arm. It is responsible for extending the elbow, which is the movement that occurs when you straighten your arm. The triceps has three heads, hence the name “tri” – the long head, medial head, and lateral head. (1)
Origin, insertion and function
Long Head
- Origin: Scapula (shoulder blade)
- Insertion: Olecranon process of the ulna (one of the bones in the forearm)
- Function: Extension of the elbow and adduction of the arm at the shoulder.
Medial Head
- Origin: Humerus (upper arm bone)
- Insertion: Olecranon process of the ulna
- Function: Extension of the elbow
Lateral Head
- Origin: Humerus
- Insertion: Olecranon process of the ulna
- Function: Extension of the elbow
The triceps muscle works together with the biceps muscle (located in the front of the upper arm) to move the arm. Strong triceps are important for activities such as pushing, throwing, and lifting.
It also plays a role in stabilizing the shoulder joint and assisting in movements that involve the shoulder such as swimming, tennis, and any other overhead activities.
Common signs of weak triceps muscles
Here are some physical signs that may indicate weakness in the triceps muscle:
Difficulty extending the elbow: If you have trouble straightening your arm, it may be a sign of weak triceps.
Poor upper arm stability
Inability to perform push-ups
Poor endurance: If your triceps tire quickly when performing activities that involve pushing, it may be a sign of weakness.
Poor posture, especially when you are sitting or standing.
It’s worth noting that weakness in the triceps muscle can also be caused by other factors such as injury, overuse, or nerve damage. If you are experiencing any of these signs, it is recommended to see a doctor or physical therapist for proper diagnosis and treatment.
Exercises to strengthen the triceps
Here are some exercises that can help strengthen the triceps muscle:
Close-Grip Bench Press:
Lie on a flat bench with your feet flat on the floor. Hold a barbell with your hands placed close together, directly above your chest. Lower the barbell towards your chest and then press it back up to the starting position.
Diamond Push-Ups:
Get into a push-up position with your hands close together, forming a diamond shape with your thumbs and index fingers. Lower your body towards the floor and then push back up to the starting position.
Tricep Dips:
Sit on the edge of a bench or chair with your hands placed beside you, fingers pointing forward. Slowly lower your body towards the floor, keeping your elbows close to your body. Push back up to the starting position.
Overhead Tricep Extension:
Hold a weight (dumbbell, kettlebell, or barbell) with both hands and raise it overhead. Keep your elbows close to your head and slowly lower the weight behind your head. Push back up to the starting position.
Tricep Kickbacks:
Hold a weight (dumbbell or kettlebell) in your right hand and place your left hand and knee on a bench. Keep your back straight and your elbow close to your side. Push the weight back behind you and then return to the starting position. Repeat on the other arm.
Tricep Pulldowns:
Using a cable machine, attach a straight bar or rope handle to the high pulley and grab it with both hands. Keep your back straight and pull the bar down towards your chest by engaging your triceps. Slowly release the bar back to the starting position.
It’s important to use proper form and to start with a weight that is appropriate for your current strength level. You should also aim to perform multiple sets of each exercise with a moderate to high number of repetitions in order to effectively target the triceps muscle.