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How to train your triceps
The triceps straightens your elbow and makes up the larger part of your upper arm. It has three parts, and one of them, the long head, crosses the shoulder joint. That is why arm position matters: with your arm overhead, as in the overhead triceps extension, the long head is stretched the most. With your arm at your side, as in the cable pushdown, all three parts work but without that stretch.
If you want to lift heavy, the close-grip bench press and triceps dips are best, because they bring in your chest and shoulders as well. The isolation work comes afterwards. Your triceps also works in every press for your chest and shoulders, so a couple of targeted exercises a week is enough for most people.
Common mistakes
- Elbows drifting out. Keep them pointing forward in extensions and still at your sides in pushdowns, so your triceps does the work and not your shoulders.
- Dips that go too deep. Go as deep as your shoulders feel stable, no further. Pain at the front of the shoulder means you should stop higher.
- No stretch at the bottom. Let your arm bend properly before you straighten it again.
Want them set out in a programme?
Answer a few questions about your goal, equipment and time, and BIP builds a weekly programme with sets, reps and rest worked out. You log your weights as you train and see your progress afterwards. The first week is free, no card.
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