Muscles/Upper Arm

Upper Arm

triceps brachii

TRY-seps BRAY-kee-eye

The triceps brachii is the horseshoe-shaped muscle on the back of your upper arm with three heads. It extends the elbow for pushing movements like bench presses and dips. Crucial for arm strength, lockouts in lifts, and overall upper body power.

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Common Pain & Injury

Triceps strains feel like sudden back-arm pain during push-ups; tendinopathy causes ache near elbow. See a doctor for swelling, weakness, or pain after falls.

Anatomy & Function

Origin

Infraglenoid tubercle of scapula (long head), posterior humerus (lateral and medial heads) (shoulder socket, back upper arm bone).

Insertion

Olecranon process of ulna (pointy elbow bone).

Actions

Elbow extension (straightening arm)
Shoulder adduction and extension (long head)

Innervation

Radial nerve (C6-C8)

Muscle Relationships

Antagonists

Biceps brachiiBrachialis

Synergists

AnconeusLatissimus dorsi

Trigger Points

Trigger points in lateral head refer to elbow and forearm; medial head to ulnar forearm and ring/pinky fingers.

Stretches

1Overhead triceps stretch

2Across body triceps pull

3Wall triceps stretch

Common Conditions

Triceps tendinopathyDistal triceps ruptureCubital tunnel syndrome

Anatomical Parts

Lateral head of left triceps brachiiMedial head of right triceps brachiiLong head of right triceps brachiiLateral head of right triceps brachiiMedial head of left triceps brachiiLong head of left triceps brachii

FAQ

What do triceps do?

Extend the elbow for pushing; three heads provide arm size and lockout strength.

Best triceps exercises?

Close-grip bench, dips, overhead extensions hit all heads effectively.

Triceps pain near elbow?

Often tendinopathy from overuse; rest, ice, eccentrics aid recovery.

How to stretch triceps?

Overhead arm pull or towel stretch behind back targets it well.

Exercises for triceps brachii

20

Band Skull Crusher position 1

Band Skull Crusher position 2

Band Skull Crusher

beginner·bands

Bench Dips position 1

Bench Dips position 2

Bench Dips

beginner·Bodyweight

Bench Press - Powerlifting position 1

Bench Press - Powerlifting position 2

Bench Press - Powerlifting

intermediate·barbell

Bench Press with Chains position 1

Bench Press with Chains position 2

Bench Press with Chains

expert·barbell

Board Press position 1

Board Press position 2

Board Press

intermediate·barbell

Body-Up position 1

Body-Up position 2

Body-Up

intermediate·Bodyweight

Body Tricep Press position 1

Body Tricep Press position 2

Body Tricep Press

beginner·Bodyweight

Cable Incline Triceps Extension position 1

Cable Incline Triceps Extension position 2

Cable Incline Triceps Extension

beginner·cable

Cable Lying Triceps Extension position 1

Cable Lying Triceps Extension position 2

Cable Lying Triceps Extension

beginner·cable

Cable One Arm Tricep Extension position 1

Cable One Arm Tricep Extension position 2

Cable One Arm Tricep Extension

beginner·cable

Cable Rope Overhead Triceps Extension position 1

Cable Rope Overhead Triceps Extension position 2

Cable Rope Overhead Triceps Extension

beginner·cable

Chain Handle Extension position 1

Chain Handle Extension position 2

Chain Handle Extension

intermediate·other

Close-Grip Barbell Bench Press position 1

Close-Grip Barbell Bench Press position 2

Close-Grip Barbell Bench Press

beginner·barbell

Close-Grip Dumbbell Press position 1

Close-Grip Dumbbell Press position 2

Close-Grip Dumbbell Press

beginner·dumbbell

Close-Grip EZ-Bar Press position 1

Close-Grip EZ-Bar Press position 2

Close-Grip EZ-Bar Press

beginner·e-z curl bar

Close-Grip Push-Up off of a Dumbbell position 1

Close-Grip Push-Up off of a Dumbbell position 2

Close-Grip Push-Up off of a Dumbbell

intermediate·Bodyweight

Decline Close-Grip Bench To Skull Crusher position 1

Decline Close-Grip Bench To Skull Crusher position 2

Decline Close-Grip Bench To Skull Crusher

intermediate·barbell

Decline Dumbbell Triceps Extension position 1

Decline Dumbbell Triceps Extension position 2

Decline Dumbbell Triceps Extension

beginner·dumbbell

Decline EZ Bar Triceps Extension position 1

Decline EZ Bar Triceps Extension position 2

Decline EZ Bar Triceps Extension

beginner·barbell

Dip Machine position 1

Dip Machine position 2

Dip Machine

beginner·machine

Also Works triceps brachii

10

Alternating Cable Shoulder Press position 1

Alternating Cable Shoulder Press position 2

Alternating Cable Shoulder Press

beginner·cable

Alternating Floor Press position 1

Alternating Floor Press position 2

Alternating Floor Press

beginner·kettlebells

Alternating Kettlebell Press position 1

Alternating Kettlebell Press position 2

Alternating Kettlebell Press

intermediate·kettlebells

Alternating Renegade Row position 1

Alternating Renegade Row position 2

Alternating Renegade Row

expert·kettlebells

Anti-Gravity Press position 1

Anti-Gravity Press position 2

Anti-Gravity Press

beginner·barbell

Arnold Dumbbell Press position 1

Arnold Dumbbell Press position 2

Arnold Dumbbell Press

intermediate·dumbbell

Back Flyes - With Bands position 1

Back Flyes - With Bands position 2

Back Flyes - With Bands

beginner·bands

Barbell Bench Press - Medium Grip position 1

Barbell Bench Press - Medium Grip position 2

Barbell Bench Press - Medium Grip

beginner·barbell

Barbell Guillotine Bench Press position 1

Barbell Guillotine Bench Press position 2

Barbell Guillotine Bench Press

intermediate·barbell

Barbell Incline Bench Press - Medium Grip position 1

Barbell Incline Bench Press - Medium Grip position 2

Barbell Incline Bench Press - Medium Grip

beginner·barbell

Related Upper Arm Muscles

The biceps brachii is the iconic front-of-arm muscle with two heads, located on the front of the upper arm from shoulder to elbow. It flexes the elbow and supinates the forearm, powering curls and underhand pulls. Essential for arm strength and aesthetics in any fitness routine.

The brachialis lies deep under the biceps in the lower front upper arm, the true powerhouse for elbow flexion. It works silently in every curl, providing thick arm mass without the peak. Crucial for heavy pulling and functional strength.

coracobrachialis

The coracobrachialis is a small shoulder flexor deep in the upper arm, bridging coracoid to humerus. It flexes and adducts the arm, stabilizing shoulder in presses. Adds inner arm density for balanced delts.

Upper Arm Pain Guide

Common causes and relief

Activities & Sports

See which activities use triceps brachii