Did you know you have THREE HEADs to your triceps (cue the name)? The long head is the only head that crosses the shoulder joint while the other two attach to the humerus (upper arm bone). Often referred to as the short head. When you can see the developed musculature, the triceps make a “horseshoe” shape on the back of the arm above the elbow and below the deltoid.
Many many exercises work the triceps. The three I have chosen today work them from different angles. But please don’t think there aren’t other options! In the end, do whatever feels the most engaging for YOU.
The triceps aid in ADDuction (bringing the arm back towards the midline body), and shoulder EXTENSION (bringing the humerus/upper arm bone DOWN).
Overhead DB Triceps Extension
In the overhead tricep extension the long head is fully lengthened as the weight drops back (stretched at the shoulder AND the elbow joint). Thoracic spine mobility or general ability to get the shoulder into full flexion could be a limiting factor here. So be aware of that. You’ll still be working the tricep within it’s functional range, but it may be an uncomfortable position. Keep the elbows tight, and avoid a large flare out at the sides.
DB Triceps Kickback & Skull Crusher
In the classic kick back, the long head is helping work to keep the arm close to the body (adduction). It does the same in the skull crusher – otherwise the elbow would floppy dop out to the sides. As with the overhead triceps extension – we don’t want this to get the most out of the exercise.
Triceps extend the elbow and can be worked in may ways. These are just three from varying positions. My fav tricep exercise is actually a simple cable tricep push down. You?
P.S. all videos can be found on YouTube, organized by playlists. Please feel free to use them in your programming as well. I know the struggle.
Original Instagram post below:
If you want to get strong, enjoy your workouts and make #educatedgains, then get on the Built by Annie waitlist.
And, if you’re a coach looking for more education and resources around programming, then you do not want to miss the upcoming Pure Programming launch. Get on the waitlist here!
Join my mailing list for weekly blog and podcast updates. You may or may not get VIP discounts as well. Just saying. Join the fam!
