Tricep Building 101

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Anatomy of the Triceps

The triceps brachii (better known as the triceps) has three heads—lateral, medial, long. All three heads of the triceps are connected to the humerus and scapula bones. The muscle then travels down the arm and is connected on to the ulna of the forearm.

Lateral Head:

The lateral head of the triceps is found on the outer side of the humerus. This section of the triceps is what makes up the horseshoes shape of the triceps which all bodybuilders strive for.

Medial Head:

The medial head of the triceps is found in the middle of the back portion of the upper arm.

Long Head:

The long head of the triceps is the largest part of the triceps and is found running down the back of the arm along the body.

Different Parts of the Triceps

In this chapter we are going to talk about the different parts of the triceps so you fully understand each specific part of the muscles.

The primary function of all parts of the triceps is to straighten the arm by extending at the elbow. Picture this movement as a triceps pushdown using a cable machine where your arm is bent at the elbow and as you push down using your triceps, your arm becomes straight at the bottom of the movement.

The long head of the triceps has one main function and that is to adduct the arm down to the body.

Different Tricep Exercises

  • Reverse-Grip Bench Presses
  • Smith Machine Reverse-Grip Bench Press
  • Close-Grip Bench Press
  • Smith Machine Close-Grip Bench Press
  • Dumbbell Tate Press
  • Dips Between Benches
  • Weighted Dips Between Benches
  • Machine Dips
  • Parallel Bar Dips
  • Weighted Parallel Bar Dips
  • Assisted Dip Machine
  • Push-Ups (hands closer than shoulder width)
  • One-Arm Dumbbell Triceps Extensions
  • Two-Dumbbell Triceps Extensions
  • Cable Reverse Pushdowns
  • Cable One-Arm Pushdowns
  • Cable Straight-Bar Pushdowns
  • Cable Rope Pushdowns
  • Cable V-Bar Pushdowns
  • One-Arm Rope Pushdowns
  • Dumbbell Triceps Kickbacks
  • One-Arm Cable Triceps Kickbacks
  • Standing Barbell Triceps Extensions
  • One-Dumbbell Triceps Extensions
  • Lying Barbell Triceps Extensions
  • Incline Barbell Triceps Extensions
  • Lying Cable Triceps Extensions
  • Overhead Cable Triceps Extensions
  • Overhead One-Arm Cable Triceps Extensions
  • Skull Crushers
  • Decline Skull Crushers
  • JM Press

Mass Building Tricep Workouts

Here you will find numerous workouts that you can try in the gym. Give them a shot and see which works best for you. Remember, not all exercises or workouts will work for everyone, each person’s muscles respond differently to the stimulation of a workout; therefore, you will need to play with different exercises and different rep ranges.

Workout #1
Close-Grip Bench Press 4×8-12
Cable Straight Bar Pushdowns 4×8-12
Dumbbell Triceps Kickbacks 4×8-12

Workout #2
Barbell Reverse-Grip Bench Press 4×8-12
Cable V-Bar Pushdowns 4×8-12
Dumbbell Tate Press 4×8-12

Workout #3
Weighted Dips 4-8-12
Skull Crushers 4×8-12
Overhead Cable Triceps Extensions 4×8-12

Workout #4
JM Presses 4×8-12
Cable Rope Pushdowns 4×8-12
Dumbbell Kickbacks 4×8-12

Workout #5
Decline Skull Crushers 4×8-12
Cable Straight-Bar Reverse Pushdowns 4×8-12
Overhead One-Arm Cable Triceps Extensions 4×8-12

Workout #6
Standing Barbell Triceps Extensions 4×8-12
One-Arm Rope Pushdowns 4×8-12
Assisted Dip Machine 4×8-12

Workout #7
Standing Barbell Triceps Extensions 4×8-12
One-Dumbbell Triceps Extensions 4×8-12
Push-Ups (hands closer than shoulder width) 4×8-12

Workout #8
Incline Barbell Triceps Extensions 4×8-12
Lying Cable Triceps Extensions 4×8-12
Machine Dips 4×8-12


When it comes down to it you want to focus on the mind-muscle connection. You should really feel each rep and feel the muscle working. If you don’t feel an exercise in your triceps, then you are probably doing it wrong or are using a weight that you can’t handle and are using more than just your tricep muscles.

Most of all have fun with your workouts. If you aren’t having fun, then what’s the point? Utilize what you learned in this course and see where it takes you. Good luck and see you at graduation!