The triceps brachii, commonly known as the triceps, is a large muscle located on the back of the upper arm, often appearing horseshoe-shaped. It plays a significant role in arm movement and overall upper limb stability. The triceps is situated opposite the biceps muscle on the front of the arm.
Anatomy and Function of the Triceps
The triceps brachii has three distinct parts, or “heads”: the long head, the lateral head, and the medial head. Each head originates from a different point, with the long head starting from the scapula (shoulder blade), and the lateral and medial heads originating from different areas of the humerus (upper arm bone). All three heads converge into a single tendon that inserts onto the olecranon process of the ulna, a forearm bone at the elbow.
The primary function of the triceps is elbow extension, which straightens the arm. This action is seen in everyday movements like pushing a door open or pressing up from a chair. The triceps is highly active in these pushing or thrusting motions. The long head of the triceps also assists in the extension and adduction of the arm at the shoulder joint, helping to stabilize the shoulder by holding the humerus within its socket.
Common Triceps Exercises
Targeting the triceps through specific exercises helps build strength and improve arm function. One effective bodyweight exercise is the triceps dip, which can be performed using a chair or parallel bars. To perform, sit on the edge of a bench or chair with hands placed just outside your hips. Lift your body, bending your elbows to about a 90-degree angle, keeping them pointing backward and close to your body. Push back up, focusing on triceps contraction.
Close-grip push-ups also engage the triceps along with the chest and shoulders. Begin in a standard plank position, but place your hands closer together, ideally forming a diamond shape with your thumbs and index fingers. Lower your body toward the floor, keeping your elbows tucked in close to your torso, then push back up, maintaining a straight line from head to heels. Closer elbows increase triceps activation.
For exercises using weights, the dumbbell overhead extension effectively targets the triceps, particularly the long head. Sit or stand holding a single dumbbell with both hands, extending it overhead. Slowly lower the weight behind your head by bending your elbows, keeping them close to your ears and pointing forward. Extend your arms back up, contracting the triceps.
Cable pushdowns are another popular exercise, isolating the triceps using a cable machine. Stand facing a cable pulley machine with a straight bar or rope attachment at a high pulley setting. Grasp the bar with an overhand grip, keeping elbows stationary and close to your sides. Extend your arms downward until fully straight. Slowly return the bar, controlling the movement and maintaining triceps tension.
Recognizing Triceps Injuries
Triceps injuries can occur from sudden forces or repetitive strain. Common types include muscle strains (where the muscle fibers are overstretched or torn) and tendonitis (inflammation of the triceps tendon near the elbow). A triceps strain can range from mild damage (Grade 1) to a complete tear (Grade 3).
Symptoms often include sudden pain on the back of the upper arm, particularly when extending the elbow. You might also experience localized swelling, tenderness, and weakness when straightening your arm against resistance. In severe cases, a popping or ripping sensation might be felt, sometimes with visible bruising or a noticeable gap in the muscle. Common causes include overuse (e.g., repetitive pushing) or acute trauma like heavy weightlifting or falling onto an outstretched arm.
Managing Triceps Discomfort and Strain
For minor triceps discomfort or strain, initial management often involves the RICE protocol: Rest, Ice, Compression, and Elevation. Resting the affected arm helps prevent further irritation and allows healing. Applying ice packs to the back of the upper arm for 15-20 minutes can help reduce pain and swelling, especially during the first 24-48 hours. Using a compression bandage can help minimize swelling and provide support. Elevating the arm above heart level, when possible, can further reduce fluid accumulation.
Once acute pain subsides (typically after a few days), gentle, controlled stretching may be introduced to restore flexibility. However, if pain is severe, persistent, or if there is difficulty straightening the arm, seeking medical advice is important for proper diagnosis and treatment.