Triceps Brachii

The triceps has three heads: (i) long head, (ii) medial head, (iii) lateral head (Thompson, 1989). Functions: (1) extension of the elbow, and (2) assist in extension of the shoulder joint (long head). Origins: long head — lower edge of the glenoid cavity of the scapula; lateral head — upper half of the posterior surface of the humerus; medial head — lower two-thirds of the posterior surface of the humerus. Insertion: olecranon process of the ulna.

Exercises by head: Long head — French press (excellent for the long head) and lying triceps extension (more effective lying on a decline bench with an EZ curl bar). Lateral & medial heads — narrow grip bench press and dumbbell kickbacks. All 3 heads — bench/machine dips and one-arm cable push-down with reverse grip. The triceps is reciprocally innervated to relax during elbow flexion (when biceps brachii, brachialis, brachioradialis contract).

• Three heads: long, medial, lateral.
• Functions: elbow extension; long head assists shoulder extension.
• Origins: long head — lower glenoid cavity; lateral head — upper half posterior humerus; medial head — lower two-thirds posterior humerus. Insertion: olecranon process of ulna.
• French press emphasizes the long head; narrow-grip bench/kickbacks the lateral & medial heads; dips and reverse-grip pushdowns all three.

• extension — elbow extension.
• biceps-brachii — antagonist (reciprocal innervation).
• muscle-action-roles — agonist/antagonist relationship.
• french-press / tricep-pushdown / close-grip-bench-press — training exercises.