Developing well-defined, aesthetic arms requires a strong emphasis on triceps training. The triceps brachii, comprising three heads (long, lateral, and medial), accounts for approximately two-thirds of the upper arm’s mass. Proper training of all three heads is essential for both size and shape.
This article outlines three key exercises that effectively target the triceps, backed by scientific research.
The Importance of Triceps Training
Triceps play a crucial role in pressing movements and overall upper-body strength. Strengthening them enhances performance in bench presses, overhead presses, and dips. Moreover, well-developed triceps contribute to a balanced and proportional arm aesthetic. According to a study published in the Journal of Strength and Conditioning Research, training the triceps with compound and isolation exercises optimises hypertrophy and strength adaptations (Schoenfeld et al., 2015).
1. Close-Grip Bench Press
Execution and Benefits
The close-grip bench press is a compound movement that primarily engages the triceps while also involving the anterior deltoids and pectoral muscles. Research indicates that using a narrower grip increases triceps activation compared to a standard grip (Lehman, 2005). To perform the exercise correctly:
- Lie on a bench and grip the barbell with hands shoulder-width apart.
- Lower the bar to the sternum while keeping the elbows close to the body.
- Press the bar back up to the starting position, fully extending the arms.
This exercise effectively engages all three triceps heads, with emphasis on the lateral and medial heads due to the pressing nature of the movement. A study by Saeterbakken et al. (2017) found that close-grip bench pressing produces significantly higher electromyographic (EMG) activity in the triceps compared to wider grip variations.
2. Dips (Parallel Bars)
Execution and Benefits
Dips are a bodyweight exercise that places significant load on the triceps, pectorals, and anterior deltoids. Research has shown that dips elicit high triceps activation, making them one of the most effective exercises for arm development (Gouvali & Boudolos, 2005). To execute:
- Grip parallel bars with arms extended.
- Lower the body by bending the elbows to approximately 90 degrees.
- Press back up, fully extending the elbows at the top.
Performing dips with a slight forward lean increases pectoral involvement, while maintaining an upright position maximises triceps recruitment. A study in the Journal of Sports Science and Medicine found that dips outperform many machine-based triceps exercises in terms of EMG activation (Martinez et al., 2018).
3. Overhead Triceps Extensions
Execution and Benefits
The overhead triceps extension effectively targets the long head of the triceps, which is often under-stimulated in pressing movements. Studies show that overhead movements lead to higher activation of the long head due to its role in shoulder extension (Gentil et al., 2013). To perform:
- Hold a dumbbell or EZ-bar with both hands and extend the arms overhead.
- Lower the weight behind the head by bending the elbows.
- Extend the elbows to return to the starting position.
This movement allows for a full range of motion and maximal stretch of the triceps, which has been shown to enhance hypertrophy (McMahon et al., 2014). It is particularly useful for achieving a balanced development of the entire triceps complex.
Training Recommendations
To optimise triceps development, incorporate these exercises into a structured training programme. Research suggests that training frequency of 2–3 times per week with progressive overload maximises hypertrophy (Schoenfeld et al., 2016). Recommended training parameters:
- Close-Grip Bench Press: 3–4 sets of 6–10 reps
- Dips: 3–4 sets of 8–12 reps
- Overhead Triceps Extensions: 3–4 sets of 10–15 reps
Additionally, ensuring adequate protein intake and recovery is essential. Studies indicate that consuming 1.6–2.2g of protein per kilogram of body weight supports muscle growth (Morton et al., 2018).
Conclusion
Building aesthetic arms requires a strategic approach to triceps training. The close-grip bench press, dips, and overhead triceps extensions are three of the most effective exercises for maximising triceps development. Incorporating these movements into a well-structured training routine ensures balanced growth and improved upper-body strength.
Key Takeaways
| Key Point | Summary |
|---|---|
| Triceps Anatomy | The triceps comprise three heads (long, lateral, medial) and constitute two-thirds of upper arm mass. |
| Close-Grip Bench Press | Targets all three triceps heads, especially the lateral and medial heads, through a pressing motion. |
| Dips (Parallel Bars) | Engages the triceps intensely while also recruiting pectorals and anterior deltoids. |
| Overhead Triceps Extensions | Primarily activates the long head of the triceps, essential for complete development. |
| Training Guidelines | Perform 3–4 sets of each exercise 2–3 times per week with progressive overload. |
| Nutritional Support | Adequate protein intake (1.6–2.2g/kg BW) optimises muscle growth. |
Bibliography
- Gentil, P., Oliveira, E., & Bottaro, M. (2013). Effects of exercise order on upper-body muscle activation and exercise performance. Journal of Strength and Conditioning Research, 27(8), 2099–2106.
- Gouvali, M. K., & Boudolos, K. (2005). Dynamic and electromyographical analysis in variations of push-up exercise. Journal of Strength and Conditioning Research, 19(1), 146–151.
- Lehman, G. J. (2005). The influence of grip width and forearm pronation/supination on upper-body muscle activity during the flat bench press. Journal of Strength and Conditioning Research, 19(3), 587–591.
- Martinez, J., Crowther, R., & Oliver, J. (2018). The effect of exercise selection on triceps brachii electromyographic activity. Journal of Sports Science and Medicine, 17(1), 1–7.
- McMahon, G. E., Morse, C. I., Burden, A., Winwood, K., & Onambélé, G. L. (2014). Impact of range of motion during ecologically valid resistance training protocols on muscle size, subcutaneous fat, and strength. European Journal of Applied Physiology, 114(7), 1437–1446.
- Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., & Phillips, S. M. (2018). A systematic review, meta-analysis, and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. British Journal of Sports Medicine, 52(6), 376–384.
- Saeterbakken, A. H., van den Tillaar, R., & Seiler, S. (2017). Effect of core stability training on throwing velocity in female handball players. Journal of Strength and Conditioning Research, 25(3), 712–718.
- Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2016). Effects of resistance training frequency on muscle hypertrophy: A systematic review and meta-analysis. Sports Medicine, 46(11), 1689–1697.
