While biceps are often the star of the show, the triceps play a critical role in many upper body movements. In this blog, we’ll explore the importance of triceps, how they contribute to overall fitness, and how our in-home and virtual personal trainers help clients keep them strong.

WHAT ARE TRICEPS?

The triceps brachii, commonly known as the triceps, are large muscles on the backs of your upper arms.

“Triceps means “three heads,” which refers to the subdivision of the tricep muscle into three different segments” (Very Well Health, 2024): a long head, a lateral head, and a medial head. These three parts meet at a shared tendon by your elbow.

THE TRICEPS’ ROLE IN MOVEMENT

The triceps facilitate elbow extension and provide stability to your shoulders. It’s a voluntary muscle, which means it’s a muscle you choose to move. When you push, lift, or throw, the triceps work to straighten your arm, allowing for effective force. For example: during push-ups (or when you push yourself up off of the ground), the triceps are heavily engaged to support your weight. This is a key movement that our in-home trainers in Toronto, Collingwood, London, Hamilton, or Ottawa (and virtual personal trainers everywhere) practice with older-adult clients, as this movement can become challenging with age.

WHY TRICEP STRENGTH MATTERS

As certified in-home and virtual personal trainers, our top priority is to support client safety and health. Having strong triceps supports functionality, performance, and injury prevention by enhancing your ability to push, lift, and reach.

“The triceps also help to stabilize and promote healthy shoulder joints — and whether you’re playing a sport or just doing daily activities, you need those triceps to be strong” (Everyday Health, 2023).

OUR TIPS

Here are a few of the Nielsen Fitness team’s favourite exercises to keep clients’ triceps strong (see them demonstrated by trainer Lizette here):

• Tricep Dip: Place the heels of your hands on the edge of a bench or chair with your fingers facing forward. Extend your legs out in front of you, toes up. Lower your body by bending your elbows until your upper arms are parallel to the ground, keeping your hips close to the bench and your elbows in. Push through your hands to return to the starting position. To reduce the difficulty of the lift, bend your knees to plant your feet closer to your body.
  
  
• Skull Crusher: Lie with a barbell or dumbbells in hand, arms extended above your chest. Keeping your elbows stationary, lower the weights toward your forehead. Extend your arms back to the starting position, squeezing the triceps at the top. If you’re uncomfortable holding the weights above your forehead, begin with them above your shoulders and lower them towards the ground above your head.
  
  
• Overhead Triceps Extension: Stand or sit with a dumbbell in both hands, arms extended overhead. Lower the dumbbell behind your head by bending your elbows, keeping your upper arms stationary. Extend your arms back to the starting position.
  
  
• Close Grip Press: Lie on a bench or mat and hold a barbell or dumbbells above your chest, palms facing in. Lower the weight while keeping your elbows tucked close to your body. Press back up to the starting position, focusing on using your triceps.
  
  
• Triceps Kick-back: Stand in a hip-hinge with a dumbbell in each hand, elbows bent at 90 degrees. Extend your arms back, extending your wrists toward the ceiling while keeping your elbows close to your body. Return to the starting position and repeat.

FINAL WORDS

The triceps are an important component of upper body strength and functionality. Targeted exercises and a balanced workout routine will ensure they remain strong and resilient. “People new to progressive overload training may wish to work with a certified personal trainer to ensure that they are using proper form and are progressing safely.” (Medical News Today, 2022) If you’re looking for a trainer, we’ve got you covered. First workouts are zero pressure, always free and can be booked here.