What Is the Triceps: Anatomy, Functions and Best Exercises

When we talk about arm muscles, most people think of the biceps. However, the triceps brachii, commonly known as the triceps, actually makes up about two-thirds of the upper arm’s mass.

Understanding what the triceps is, how it works, and the best ways to train it is essential for anyone looking to build stronger, more defined arms and improve overall upper-body performance.

What Is the Triceps?

The triceps brachii is a large muscle located at the back of the upper arm. Its name comes from Latin, meaning “three heads,” since it has three distinct parts:

1. Long head – runs along the back of the arm and crosses the shoulder joint.
2. Lateral head – located on the outer side of the upper arm.
3. Medial head – found deeper, closer to the bone, and active in almost all triceps movements.

Together, these three heads form the bulk of the back of the arm.

Functions of the Triceps

The triceps plays a key role in several upper-body movements:

• Elbow extension – straightening the arm.
• Shoulder stability – the long head assists in shoulder extension and stabilization.
• Pushing strength – crucial for exercises like push-ups, bench press, and overhead press.

Without strong triceps, your pushing power and performance in many exercises would be limited.

Why Train the Triceps?

• Arm definition: well-developed triceps add shape and size to the arms.
• Strength performance: essential for pressing movements in strength training.
• Joint health: balanced triceps strength reduces elbow stress and injuries.
• Athletic performance: supports movements in sports such as swimming, boxing, and basketball.

Best Triceps Exercises

To fully target the three heads of the triceps, it’s important to use a variety of movements:

1. Close-Grip Bench Press

Engages chest and shoulders but heavily emphasizes triceps strength.

2. Dips

Bodyweight exercise that builds strength and size in the triceps.

3. Triceps Pushdowns (with cable or band)

Isolates the triceps, especially the lateral head.

4. Overhead Triceps Extension

Targets the long head due to shoulder involvement.

5. Diamond Push-Ups

Simple but effective variation of push-ups that focuses on triceps activation.

Common Mistakes When Training Triceps

• Using too much weight – often leads to poor form and shoulder strain.
• Neglecting full range of motion – partial reps limit muscle activation.
• Ignoring the long head – only doing pushdowns misses full triceps development.
• Training only with machines – free weights and bodyweight exercises build more strength and stability.

FAQs About the Triceps

Is the triceps bigger than the biceps?
Yes, the triceps makes up about two-thirds of the upper arm’s muscle mass.

Can I train triceps every day?
It’s better to train 2–3 times per week, allowing recovery between sessions.

What’s the best exercise for bigger triceps?
Compound moves like dips and close-grip bench press, combined with isolation exercises, give the best results.

Do triceps help in push-ups?
Absolutely. The triceps are heavily involved in extending the elbows during push-ups.

The Importance of the Triceps

The triceps muscle is essential for arm size, strength, and performance in pushing movements. By training all three heads with a variety of exercises, you can build stronger, more defined arms and improve your performance in sports and workouts.

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