The triceps are a muscle with three heads, hence the name. Those heads are the long head, lateral head, and medial head. The triceps are traditionally considered a powerhouse due to their overwhelmingly fast twitch. This expression refers to muscle fibers which expend energy quickly, and the triceps are particularly dominant in this trait. The triceps are involved during any pushing movement.
Seated Triceps Extensions
- Sit on the bench and hold a dumbbell with both hands. Raise the dumbbell overhead at arms length, holding the weight up with the palms of your hands.
- Keep your elbows in while you lower the weight behind your head, your upper arms stationary.
- Raise the weight back to starting position.
Dips (narrow elbows)
- Hold your body at arms length above the bars.
- Inhale and slowly lower yourself downward. Keep your elbows close to your body and your torso upright.
- Exhale, and using your triceps raise your body back to the starting position.
Cable Push Downs
- Grip the pulley bar with palms facing down at shoulder width.
- Stand straight with a small forward incline. Keep your upper arms close to your body, and slowly bring the pulley bar down until your arms are fully extended.
- Pause when you are at the contracted position of the motion, then slowly raise the pulley bar back to the starting point.
- Grip the edge of the bench with your hands, Keep your feet together and legs straight.
- Lower your body straight down.
- Slowly press back up to the starting point.
- TIP: Make this harder by raising your feet off the floor and adding weight.