Triceps Brachii肱三头肌
Function
The prime elbow extender, accounting for about two-thirds of upper-arm girth. The long head crosses the shoulder and assists extension — the firepower behind every press lockout and close-grip movement.
Best Exercises & Form Cues
-
Close-Grip Bench Press
- Equipment
- Barbell + bench press rack
- Sets & Reps
- 3-4 sets × 8-12 reps · rest 2 min
- How to do it
- Grip shoulder-width, elbows tucked to the sides as the bar descends; touch the lower sternum and press with elbows staying forward (not flared).
- Common mistakes
- Grip too narrow (wrist strain), elbows flaring, wrists bending backward
-
Dips
- Equipment
- Parallel bars
- Sets & Reps
- 3-4 sets × 6-12 reps · rest 2 min
- How to do it
- For chest: lean forward, elbows out; for triceps: torso upright and close to the bars. Descend to upper arms parallel or slightly below, press up without fully locking out.
- Common mistakes
- Dropping too deep (shoulder impingement), shrugging, bouncing out of the bottom
-
Cable Triceps Pushdown
- Equipment
- Cable station + rope
- Sets & Reps
- 3-4 sets × 12-15 reps · rest 60-90 s
- How to do it
- Upper arms locked at the sides; hinge only at the elbows, press to full extension, squeeze the triceps one second at the end, return until forearms are just above parallel.
- Common mistakes
- Leaning onto the bar with body weight, upper arms drifting, partial range
-
Lying Triceps Extension (Skull Crusher)
- Equipment
- Barbell/EZ bar/dumbbells
- Sets & Reps
- 3-4 sets × 10-12 reps · rest 90 s
- How to do it
- Upper arms vertical and fixed; lower the bar behind the forehead with elbows as the only hinge, elbow tips pointing at the ceiling; triceps drive the return.
- Common mistakes
- Upper arms drifting and turning it into a press, elbows flaring wide
Stretching & Recovery
- Overhead elbow bend with opposite-hand assist
- Behind-back towel pull