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The triceps, or triceps brachii, is a large muscle found at the back of the upper arm in humans and other vertebrates. It is an extensor muscle of the elbow joint and an antagonist of the biceps and brachialis muscles. The triceps is made up of three distinct parts or heads: the medial, lateral, and long head. These three heads of the triceps brachii are all innervated by the four branches of the radial nerve. The triceps is responsible for extension of the elbow joint, causing the arm to straighten.
| Characteristics | Values |
|---|---|
| Common name | Triceps |
| Scientific name | Triceps brachii |
| Number of heads | Three |
| Head types | Long, lateral, and medial |
| Function | Extension of the elbow joint (straightening of the arm) |
| Location | Back of the upper arm |
| Innervation | Radial nerve |
| Blood supply | Branches of the deep brachial artery |
| Type of muscle | Voluntary |
| Shape | Fusiform or spindle-shaped |
| Injuries | Ruptures, tendonitis, and tears |
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Tricep anatomy
The triceps, or triceps brachii, is a large, three-headed muscle found on the back of the upper arm in vertebrates, including humans. The three heads, or muscle segments, are the medial, lateral, and long. These converge onto a common tendon that inserts onto the olecranon process of the ulna, in the forearm. The triceps is the muscle principally responsible for the extension of the elbow joint, or the straightening of the arm. It is an antagonist of the biceps and brachialis muscles.
The long head arises from the infraglenoid tubercle of the scapula, or shoulder blade, and extends downward along the length of the humerus, or upper arm bone. The medial head arises proximally in the humerus, just inferior to the groove of the radial nerve, and is mostly covered by the lateral and long heads. The lateral head arises from the dorsal surface of the humerus, and is located on the outer side of the back of the arm.
The triceps can be contracted to keep the arm straightened against resistance. This contraction can be achieved through either isolation or compound elbow extension movements. Examples of isolation movements include cable push-downs, lying triceps extensions, and arm extensions behind the back. Compound movements include pressing movements like the push-up, bench press, close grip bench press, and dips.
Ruptures of the triceps muscle are rare and typically only occur in anabolic steroid users. Distal triceps ruptures are also uncommon and usually occur due to a fall on an outstretched hand or a direct blow to the triceps tendon. In the case of a rupture, an elbow brace can be worn to control the range of motion of the elbow and protect the triceps as it heals. In severe cases, surgery may be required to reattach the triceps tendon, followed by physical therapy.
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Tricep functions
The triceps muscle, or triceps brachii, is a large muscle on the back of the upper arm in humans. It is an extensor muscle of the elbow joint and an antagonist of the biceps and brachialis muscles. The triceps is responsible for straightening the arm at the elbow joint. This is achieved through the contraction of the three muscle heads that make up the triceps: the medial, lateral, and long heads.
The long head of the triceps originates at the infraglenoid tubercle of the scapula (shoulder blade) and extends down along the length of the humerus (upper arm bone). It assists with extending the arm back behind the body at the shoulder joint. The long head is also involved in retroversion and adduction of the arm, and helps to stabilise the shoulder joint at the top of the humerus. Research suggests that the long head fascicle is used when sustained force generation is required, or when there is a need for synergistic control of the shoulder and elbow.
The lateral head of the triceps is located on the outer side of the back of the arm and originates from the dorsal surface of the humerus. It is used for movements requiring occasional high-intensity force. The medial head does not attach to the scapula and therefore has no role in the glenohumeral joint. However, it is active during extension of the forearm at the elbow joint when the forearm is supinated or pronated. The medial head is formed predominantly by small type I fibres and motor units, enabling more precise, low-force movements.
The triceps can be targeted through various exercises, including isolation movements such as cable push-downs, lying triceps extensions, and arm extensions behind the back. Compound exercises such as pressing movements (e.g. push-ups, bench press, dips) can also be performed, with a closer grip targeting the triceps more effectively.
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Tricep exercises
The triceps is a single muscle with three heads: the long head, the lateral head, and the medial head. It is the muscle primarily responsible for the extension of the elbow joint (straightening of the arm). The triceps can be targeted through either isolation or compound elbow extension movements and can contract statically to keep the arm straightened against resistance.
Isolation exercises include cable push-downs, lying triceps extensions, and arm extensions behind the back. Examples of compound exercises include pressing movements like push-ups, bench presses, close grip bench presses, tricep dips, and military presses. A closer grip targets the triceps more than wider grip movements.
Some of the most effective tricep exercises include diamond push-ups, kickbacks, and dips. Diamond push-ups, or triangle push-ups, emphasize all three heads of the triceps muscle and are the most effective move for that. Kickbacks also target all three heads of the triceps but are slightly less effective than diamond push-ups. Dips work all three triceps heads and have the added benefit of helping to activate core muscles.
Other exercises that target the triceps include overhead triceps extensions, triceps rope pushdowns, triceps bar pushdowns, and lying triceps extensions. These exercises primarily emphasize the long head of the triceps muscle. The close grip bench press primarily targets the lateral head and is a more accessible option for those new to triceps exercises.
It is important to start with a warm-up before any tricep workout, such as brisk walking, jogging, or jumping jacks. This gets blood flowing to the muscles and increases their temperature, helping to prevent injury. Gradually add weight and intensity to your workouts as your fitness level increases.
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Tricep injuries
The triceps is a muscle with three heads or points of origin, found along the back of the upper arm in humans. It is responsible for the extension of the elbow joint, allowing the arm to straighten. The triceps tendons connect the triceps muscles to the shoulder blade and elbow.
The primary symptom of a triceps injury is pain, which may be severe and is intensified by straightening or bending the arm. Other symptoms include swelling, soreness, or discolouration near the elbow. In some cases, the patient may experience an inability to fully extend their arm.
Triceps ruptures are rare injuries, typically occurring as a result of a sudden forceful elbow contraction in weightlifters or older males with underlying health issues. Ruptures can also be caused by falls on an outstretched hand, direct trauma to the elbow, or lifting against resistance.
Treatment for triceps injuries depends on the severity of the injury. Minor injuries may only require rest, ice, and pain medication. More serious injuries, such as tendon ruptures, may require surgery to repair the damage. Physical therapy and exercise are often recommended to improve range of motion and strengthen the muscles.
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Tricep vs bicep
The biceps and triceps are two major muscle groups in the arm that play a significant role in moving the upper extremities. The biceps is located on the front of the upper arm, while the triceps is located on the back of the upper arm.
The biceps is referred to as 'bi' because it is made up of two distinct heads – a longer outer head and a shorter inner head. Both heads originate from the scapula, or shoulder blade. The primary functions of the biceps are elbow flexion and wrist supination (wrist movement that makes the arm face upward).
The triceps, on the other hand, is referred to as 'tri' because it consists of three distinct heads: a medial (middle), lateral (side), and long head. All three heads attach on the rear of the elbow. The triceps is responsible for elbow extension (straightening of the arm), arm adduction (bringing your arms closer to your body), and shoulder stability.
In terms of training, the biceps and triceps have similar requirements. Both muscle groups respond best to a variety of rep ranges, typically between 6 and 12 reps per set. Beginners may want to start with 2–3 sets per session, while more advanced trainees may require 4–6 sets to see progress. For optimal growth, both muscle groups should be targeted at least twice per week. The biceps are best worked with curling or pulling movements, such as rows, pull-ups, and curls, while the triceps respond better to pushing or extension movements, such as bench presses, push-ups, dips, and shoulder presses.
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Frequently asked questions
The triceps, or triceps brachii, is a large muscle on the back of the upper arm in humans. It is an extensor muscle of the elbow joint and an antagonist of the biceps and brachialis muscles. It consists of three parts: the medial, lateral, and long head.
The triceps muscle is responsible for the extension of the elbow joint, or the straightening of the arm. It can also fixate the elbow joint when the forearm and hand are used for fine movements, such as writing. The triceps can be worked through isolation or compound elbow extension movements.
The triceps can be worked through various exercises, including isolation movements such as cable push-downs, lying triceps extensions, and arm extensions behind the back. Compound elbow extension exercises include pressing movements like push-ups, bench presses, and dips. Static contraction movements such as pullovers, straight-arm pulldowns, and bent-over lateral raises can also be performed to work the triceps.
