MUSCLE SERIES #5: TRICEPS — FUNCTION, FIBER TYPE, AND TRAINING STRATEGIES

INTRODUCTION TO THE TRICEPS  

The triceps brachii is the primary muscle on the back of the upper arm and a key contributor to pressing strength, elbow stability, and upper body mass. It accounts for roughly two-thirds of the arm’s total muscle volume and plays a central role in both athletic performance and physique development. Whether locking out a bench press or controlling elbow extension during daily tasks, the triceps is constantly engaged.

ANATOMICAL LOCATION AND STRUCTURE  

The triceps consists of three distinct heads:

• Long head — originates from the infraglenoid tubercle of the scapula  
• Lateral head — originates from the posterior surface of the humerus  
• Medial head — originates from the lower posterior humerus, deep to the other two

All three heads converge into a single tendon that inserts on the olecranon process of the ulna. The long head crosses both the shoulder and elbow joints, contributing to shoulder extension and adduction, while the lateral and medial heads focus solely on elbow extension.

FUNCTIONAL ROLE IN MOVEMENT AND STABILITY  

The triceps is responsible for extending the elbow, stabilizing the shoulder during pressing movements, and controlling arm deceleration. It plays a vital role in compound lifts like bench presses, overhead presses, dips, and push-ups. The long head also assists in shoulder extension, making it especially active during movements like pullovers and overhead triceps work. In athletic contexts, the triceps contributes to throwing, punching, and any explosive upper body action.

DOMINANT MUSCLE FIBER TYPES  

The triceps contains a mix of fiber types, with a slight dominance of fast-twitch fibers:

• Type IIa (fast oxidative) fibers are prevalent across all three heads, supporting moderate force production and fatigue resistance  
• Type IIx (fast glycolytic) fibers are especially concentrated in the lateral head, contributing to explosive pressing power  
• Type I (slow-twitch) fibers are more prominent in the medial head, supporting joint stability and endurance during sustained contractions

This distribution makes the triceps highly responsive to both strength and hypertrophy training, especially when volume and intensity are varied across sessions.

BEST EXERCISES TO TARGET THE TRICEPS  

To train the triceps effectively, exercises should emphasize elbow extension through multiple angles and loading patterns. Here are five foundational movements:

• Close-grip bench press — emphasizes the lateral and medial heads under heavy load  
• Overhead triceps extension — targets the long head through shoulder flexion  
• Tricep focused dips (more upright) — engage all three heads with bodyweight or added resistance  
• Cable pushdowns — isolate elbow extension with constant tension  
• Skull crushers — emphasize stretch and contraction across the long and lateral heads

Rotating these exercises across training blocks ensures balanced development and reduces overuse risk.

TRAINING FOR HYPERTROPHY VS. STRENGTH  

For hypertrophy, the triceps respond well to moderate loads in the 10 to 15 rep range, with controlled eccentrics and full range of motion. Isolation movements like pushdowns and overhead extensions should be emphasized, and training frequency can range from two to three sessions per week. Short rest periods and techniques like supersets or drop sets help maintain volume and tension.

For strength, heavier loads in the 4 to 8 rep range are more effective, especially when using compound lifts like close-grip bench presses and weighted dips. These sessions should be spaced out to allow full recovery, with longer rest intervals to preserve force output. Lockout work and isometric holds can also be incorporated to improve elbow stability and pressing power.

COMMON WEAKNESSES AND INJURY RISKS  

Triceps overuse or imbalanced training can lead to elbow tendinopathy, poor lockout strength, and shoulder instability. Neglecting the long head often results in incomplete development and reduced overhead pressing capacity. To prevent injury, include mobility work, vary angles, and avoid excessive volume with poor form.

INTEGRATION INTO TRAINING PROGRAMS  

Triceps training should be integrated into upper body routines two to three times per week. Combine heavy compound pressing with isolation work to ensure full development. For athletes, include explosive pressing and shoulder extension drills to reinforce performance and durability.

CONCLUSION  

The triceps brachii is a powerful, multi-headed muscle essential for upper body strength, joint stability, and aesthetic development. Its fiber composition and anatomical structure allow for a wide range of training strategies, from hypertrophy to power output. By targeting each head with precision and balancing volume with recovery, lifters and athletes can build strong, resilient arms that perform under pressure and resist injury.