Victor Forge
Developing well-defined and sculpted arms is a common goal for fitness enthusiasts, with many seeking to achieve the coveted horseshoe triceps. This distinctive shape is formed by the Triceps Brachii, a three-headed muscle located at the back of the upper arm, consisting of the long head, lateral head, and medial head. The lateral head, in particular, contributes most to the horseshoe appearance. Achieving this look requires a blend of targeted exercises, consistent training, and an understanding of one's anatomy. It's not just about lifting heavy weights but also about lifting smartly, with a focus on form, technique, and muscle engagement.
| Characteristics | Values |
|---|---|
| Triceps Brachii | Three heads: Lateral, Medial, and Long |
| Function | Extending the elbow (straightening the arm) |
| Head responsible for horseshoe shape | Lateral head |
| Location of Lateral Head | Outward-facing side of the humerus |
| Location of Medial Head | Towards the midline of the body |
| Location of Long Head | Bottom side of the humerus |
| Secondary Function of Long Head | Assists the Latissimus Dorsi in adduction of the arm |
| Exercises for Horseshoe Triceps | Lying French Press, Reverse Grip Pressdowns with a Cambered (EZ) Bar, Dumbbell Overhead Extensions, Dumbbell Bench Press |
| Exercise Tips | Hit the triceps from multiple angles, use different grip attachments, try overhead, behind, and in front of you positions |
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What You'll Learn
Triceps Brachii anatomy
The Triceps Brachii is a three-headed muscle found in the posterior compartment of the arm. It is the only constituent of the arm's posterior muscle group, spanning almost the entire length of the humerus. The three heads are the lateral head, the long head, and the medial head, which originate from their respective attachments on the humerus and scapula. These three heads converge to form a single tendon distally, attaching to the proximal portion of the olecranon process (the bony prominence of the elbow) located on the upper portion of the ulna. The triceps brachii is the muscle responsible for extending the forearm at the elbow joint, opposing the action of the flexors such as the biceps brachii. It also stabilizes the elbow joint during fine movements of the forearm and hand, such as writing.
The long head of the triceps brachii runs from the outside corner of the shoulder blade (near where the upper arm connects to the shoulder) down the back of the upper arm to the elbow, attaching near the funny bone. When standing with the arms hanging down, the long head is the section of the muscle closest to the side. The superior portion of the long head is covered by the posterior border of the deltoid muscle. The long head can be palpated as an elevation parallel and medial to the posterior border of the deltoid muscle when the elbow is extended. On its course, the long head creates three distinct anatomical spaces. The upper triangular space is bounded by the teres minor and subscapularis superiorly, the teres major inferiorly, and the long head of the triceps laterally.
The lateral head of the triceps brachii is located on the outward-facing side of the humerus and is responsible for the horseshoe shape of the muscle. It originates from a narrow, linear ridge on the posterior surface of the humerus, just superior to the radial groove. A portion of the muscle fibres also arise from the lateral intermuscular septum. Its attachment ascends obliquely, beginning from the lateral border of the humerus behind the deltoid tuberosity.
The triceps brachii can be trained in a variety of ways, including isolation exercises such as lying triceps extensions, behind-the-back arm extensions, cable push-downs, and standing triceps "kickbacks." It can also be worked out with compound exercises such as pressing movements like push-ups, bench presses, close-grip bench presses, tricep dips, and military presses. The closer the grip during these exercises, the more the triceps are isolated. The triceps can also be contracted statically to keep the arm straight against resistance, with exercises such as pullovers, straight-arm pull-downs, and bent-over lateral raises.
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Triceps exercises
Well-developed triceps are essential for functional fitness and overall arm strength. They are also one of the most noticeable signs of a dedicated gym-goer. The triceps are made up of three parts: the long head, the lateral head, and the medial head. The lateral head is most responsible for the horseshoe shape.
To build horseshoe triceps, it is important to choose a variety of exercises where the upper arm is in different positions relative to the trunk: overhead, behind you, and in front of you. This will ensure that you are hitting the triceps from all angles and achieving balanced strength development.
- Diamond push-ups (also known as triangle push-ups) are the most effective move for targeting all three heads of the triceps muscle.
- Kickbacks target all three heads of the triceps but are not as effective as diamond push-ups. They are, however, easier to perform.
- Dips work all three triceps heads and also help to activate core muscles.
- Tricep rope pushdowns emphasise the long head of the triceps.
- Lying tricep extensions target the long head of the triceps.
- Close grip bench press primarily targets the lateral head and is a good option for beginners.
- Standing (or seated) dumbbell tricep extensions: begin with the dumbbell overhead and lower it behind your head to isolate the triceps.
- Incline press, flat bench press, and overhead press all work the triceps.
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Triceps extensions
Well-developed horseshoe triceps give away your dedication to working out. The triceps brachii is made up of three heads: the lateral, medial, and long heads. The lateral head is most responsible for the horseshoe shape. To build impressive triceps, you need to hit the muscle from all angles, using a variety of exercises.
To perform a standing triceps extension, start by lifting the dumbbell directly overhead. Ensure your head stays aligned over your chest, your core is engaged, and your shoulders are relaxed. Extend both arms fully, then exhale and slowly lower the weight, bringing it behind your head by bending at the elbows. Keep your chest aligned over your hips and be careful not to arch your back. Inhale and reverse the movement once you reach a 90-degree bend at the elbow or go a little further, lifting the weight back to the starting position.
You can also perform triceps extensions while seated or lying down (skull crusher). For the seated version, simply sit on a chair, weight bench, or balance ball and flex and extend a weight over your head. The lying-down version is performed on a flat surface, such as a weight bench or a mat, and you hold the dumbbell over your chest.
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Triceps stimulation
The triceps are made up of three segments, or heads—the long, lateral, and medial. The lateral head is the most responsible for the horseshoe shape and is located on the outward-facing side of the humerus. The medial head is located towards the midline of the body, and the long head is the largest of the three and is located along the bottom side of the humerus.
To stimulate the triceps for maximal development, it is recommended to perform a variety of exercises where the upper arm is in a different position relative to your trunk: overhead, behind you, and in front of you. One such exercise involves holding a single dumbbell overhead with the handle vertical, palms on the inside edge, and thumbs and index fingers encircling the handle for safety. Keeping your elbows close to your ears, your face forward, and your neck upright, bend your arms until you feel a deep stretch in your triceps. Pause for a moment and reverse the move, returning to the starting position.
Another exercise to stimulate the triceps is to lie face up on a bench with your feet flat on the floor, holding a pair of dumbbells above your chest with your arms straight and your palms facing each other. Additionally, cable pushdowns, also known as cable tricep extensions, are a great way to maintain constant tension on the target muscle throughout the movement. Stand at arm's length from the pulley machine, attach a straight bar to the pulley, and grab it with an overhand grip, keeping your elbows pinned to your side.
It is important to hit the triceps from multiple angles and different tempos to stimulate growth. Overhead movements are great for stimulating the long head, while exercises with your thumbs pointing up, such as rope extensions, will work the outer head, giving the horseshoe look. Smith machine close-grip bench presses work on the medial and lateral heads, adding tension to the triceps and removing stabilizers, forcing the triceps to lift the load solely.
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Triceps growth
The triceps, making up most of the upper arm mass, are often overlooked in favour of the biceps. However, with the right tools, know-how, and intensity, anyone can achieve impressive tricep growth.
For maximal tricep development, most people need direct tricep exercises. Choose a variety of exercises where the upper arm is in a different position relative to your trunk: overhead, behind you, and in front of you. This will allow you to target the triceps from all angles.
One exercise is to stand facing a triceps machine with a rope attachment. Take hold of the ropes with a neutral grip (palms facing each other) and lock your elbows into your sides. Slowly extend your arms, spreading your hands apart as far as possible at the bottom of the movement. Pause for a moment, contracting your triceps as hard as possible. Keeping your elbows by your sides, slowly bend your arms fully and return to the starting position. Repeat for reps.
Another exercise is to hold a single dumbbell overhead with the handle vertical, palms on the inside edge of the top set of plates, and thumbs and index fingers encircling the handle for safety. Keeping your elbows close to your ears, your face forward and your neck upright, bend your arms until you feel a deep stretch in your triceps. Pause for a moment and reverse the move, returning to the starting position.
You can also try pressdowns, an isolation movement following a compound mass movement (bench press). Keep doing reps and hold each one for a second at lockout to feel the burn by the end of the set.
Additionally, focus on your form. Keep your elbows stationary and by your side, and maintain a straight and firm posture with your entire body. Avoid hunching over with your back.
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Frequently asked questions
The triceps Brachii is a three-headed muscle located at the back of the upper arm, responsible for elbow extension. The heads are known as the long, medial, and lateral heads. The horseshoe shape becomes prominent when the lateral and medial heads are well-developed and defined.
Combining isolation and compound exercises is the most effective way of building horseshoe triceps. Cables pushdowns, aka cable tricep extensions, are a great way to maintain constant tension on your target muscle throughout the movement. You can also try the incline press, flat bench press, and overhead press.
To maximise growth, triceps should be trained at least twice a week, allowing for ample recovery time between sessions.
It's not just about lifting heavy but lifting smart, with a focus on form, technique, and muscle engagement. It's about contracting the targeted muscle as hard as you can, with the weight.
It’s best to perform the max reps you can. Try different grip attachments. The straight bar tends to stress the larger inner long head while any movement with your thumbs pointing up, as in rope extensions, will work the outer head, giving the horseshoe look.
