The machine pictured is a triceps press at the Addison Athletic Club. You can change to weight on it to be whatever you want. Currently, I put my weights for the triceps press at 40 lbs. You sit in the machine facing forward and put your palms on top of the two rounded black pieces on either side of the seat and push down. It is much easier to push down, and you can have more weight than the biceps curl machine where you grab rounded handles and pull up. I can only lift 15 lbs. on the biceps curl machine. Another good exercise using just your body weight is to sit on a bench and then scoot off of it, leaving your hands facing forward gripping the bench. Gently lower yourself down and then push back up. Start with a small number and then build up the number of repetitions you do on this exercise. I have been doing a triceps exercise on my stairs since I was diagnosed with left knee strain. I am trying to keep from putting weight on my left leg, so have been going up and down my stairs on my butt, lifting myself just like the bench exercise. I go up and down the stairs one at a time facing forward. I go up the stairs looking away from the stairs and down the stairs looking toward the stairs. It is a good triceps workout. Let’s find out more about the triceps.
According to Wikipedia, the triceps, also triceps brachii — Latin for "three-headed muscle of the arm" — is a large muscle on the back of the upper limb of many vertebrates. It consists of three parts: the medial, lateral and long head. It is the muscle principally responsible for extension of the elbow joint or straightening of the arm.
Structure
The long head arises from the infraglenoid tubercle of the scapula. It extends distally anterior to the teres minor and posterior to the teres major.
The medial head arises proximally in the humerus, just inferior to the groove of the radial nerve; from the dorsal or back surface of the humerus; from the medial intermuscular septum; and its distal part also arises from the lateral intermuscular septum. The medial head is mostly covered by the lateral and long heads and is only visible distally on the humerus.
The lateral head arises from the dorsal surface of the humerus, lateral and proximal to the groove of the radial nerve, from the greater tubercle down to the region of the lateral intermuscular septum.
Each of the three fascicles has its own motorneuron subnucleus in the motor column in the spinal cord. The medial head is formed predominantly by small type I fibers and motor units, the lateral head of large type IIb fibers and motor units and the long head of a mixture of fiber types and motor units. It has been suggested that each fascicle "may be considered an independent muscle with specific functional roles."
The fibers converge to a single tendon to insert onto the olecranon process of the ulna — though some research indicates that there may be more than one tendon — and to the posterior wall of the capsule of the elbow joint where bursae or cushion sacks are often found. Parts of the common tendon radiates into the fascia of the forearm and can almost cover the anconeus muscle.
Innervation
All three heads of the triceps brachii are classically believed to be innervated by the radial nerve. However, a study conducted in 2004 determined that, in 20 cadaveric specimens and 15 surgical dissections on participants, the long head was innervated by a branch of the axillary nerve in all cases.
Variation
A tendinous arch is frequently the origin of the long head and the tendon of latissimus dorsi. In rare cases, the long head can originate from the lateral margin of the scapula and from the capsule of the shoulder joint.
Function
The triceps is an extensor muscle of the elbow joint and an antagonist of the biceps and brachialis muscles. It can also fixate the elbow joint when the forearm and hand are used for fine movements e.g., when writing. It has been suggested that the long head fascicle is employed when sustained force generation is demanded or when there is a need for a synergistic control of the shoulder and elbow or both. The lateral head is used for movements requiring occasional high-intensity force, while the medial fascicle enables more precise, low-force movements.
With its origin on the scapula, the long head also acts on the shoulder joint and is also involved in retroversion and adduction of the arm. It helps stabilize the shoulder joint at the top of the humerus.
Training
The triceps can be worked through either isolation or compound elbow extension movements and can contract statically to keep the arm straightened against resistance.
Isolation movements include cable push-downs, lying triceps extensions and arm extensions behind the back. Examples of compound elbow extension include pressing movements like the push up, bench press, close grip bench press — flat, incline or decline, military press and dips. A closer grip targets the triceps more than wider grip movements.
Static contraction movements include pullovers, straight-arm pulldowns and bent-over lateral raises, which are also used to build the deltoids and latissimus dorsi.
It is important to work the triceps muscle through its full range of contraction. Given that this is a two-joint muscle with attachments that cross both the elbow and shoulder, the most comprehensive training approach will have you train the triceps with exercises that fully straighten the elbow with the arm behind the body to fully shorten the triceps long head.
Ruptures of the triceps muscle are rare, and typically only occur in anabolic steroid users.
Etymology
It is sometimes called a three-headed muscle — Latin literally three-headed, tri - three, and ceps, from caput – head — because there are three bundles of muscles, each of different origins, joining together at the elbow. Though a similarly named muscle, the triceps surae, is found on the lower leg, the triceps brachii is commonly called the triceps.
Historically, the plural form of triceps was tricipites, a form not in general use today; instead, triceps is both singular and plural i.e., when referring to both arms.
Animals
In the horse, 84%, 15% and 3% of the total triceps muscle weight correspond to the long, lateral and medial heads, respectively.
Many mammals — such as dogs, cattle and pigs — have a fourth head, the accessory head. It lies between the lateral and medial heads. In humans, the anconeus is sometimes loosely called "the fourth head of the triceps brachii."
Triceps exercises
According to Paige Waehner’s June 20, 2021 article “The 8 Most Effective Triceps Exercises” at verywellfit.com, some triceps exercises are more effective than others, according to the American Council on Exercise. In an ACE-commissioned study, researchers took exercisers through eight of the most common triceps exercises and recorded muscle activity by attaching EMG electrodes to subjects' triceps. With this information, they were able to rank the eight best triceps exercises.
Diamond push-ups
The diamond push-up is probably the hardest triceps exercise in this list. It requires tremendous upper body strength, so you may need to try this move on your knees and slowly work your way up to the toes.
How to Do a Diamond Push-Up
Begin the move by positioning the hands on the mat directly under the chest with the fingers spread and the thumbs and forefingers touching, making a diamond shape.
Straighten the legs into a plank position which is more difficult or keep the knees on the floor for an easier version.
Make sure the back is flat and the abs are engaged as you bend the elbows, lowering until your chin or chest touches the mat. If you can't go that low, go as low as you can; then, work to build enough strength to lower all the way down over time.
At the bottom of the movement, your elbows should stay in close to your sides.
Press back to start, keeping the torso rigid and repeat for 1–3 sets of 8–16 reps.
Kickbacks
The triceps kickback is the second most effective triceps exercise and not far behind diamond pushups, coming in at about 88% of muscle activation, according to the ACE study.
By bending forward, you really have to work against gravity to move the weight up and down. The key to this move is to use your shoulder to stabilize the upper arm, allowing the forearm to extend behind you. If you feel your elbow drifting down, use a lighter weight to maintain good form.
How to Do a Kickback
Prop the right foot on a step or platform, resting the right forearm on the thigh to support the back or allowing the arm to drop directly below the shoulder.
Hold a weight in the left hand and pull the elbow up to torso level.
Keeping the elbow in that position, extend the arm behind you, focusing on contracting the triceps muscle.
Lower the forearm down to about 90 degrees and repeat for 1–3 sets of 8–16 reps.
Focus on keeping the upper arm stationary against the body throughout the exercise.
Repeat with right arm.
Dips
Triceps dips are the third most effective exercise and a tough one, depending on how you position your feet. In this version, the knees are bent, making the exercise easier. Extending your feet out will increase the intensity of the exercise.
The key to keeping this move safe is to keep your hips close to the chair or bench to avoid straining the shoulders. Make sure you keep the shoulders down and away from the ears, and if you feel any discomfort in the shoulders, skip this exercise.
How to Do a Dip
Sit on a chair or bench with your hands just outside of the hips and the knees bent or the legs extended straight out which is more difficult.
Lift up onto the hands and, keeping the hips very close to the chair or bench, bend the elbows, lowering down until they're at about 90 degrees.
Keep the elbows pointing behind you, the shoulders down and the abs engaged.
Push back to start and repeat for 1–3 sets of 8–16 reps.
Avoid this exercise if you feel any pain in the shoulders.
Overhead triceps extension
The overhead triceps extension is the fourth most effective triceps exercise, coming in at about 76% of muscle activation. The key to this exercise is to keep the arms next to the ears as you lower the weight behind you. Make sure you can contract the abs to keep your back from arching.
You can do this exercise seated or standing. Believe it or not, this move actually feels harder when you're sitting, and sitting on an exercise ball adds an element of core strength.
How to Do an Overhead Triceps Extension
Sit on a chair, bench or ball and hold a weight in both hands, extending it up overhead.
Keep your biceps close to your ears and elbows pointing forward as you lower the weight behind your head until the elbows are at about 90-degree angles.
Straighten the arms, contracting the triceps, and then repeat for 1–3 sets of 8–16 reps.
Keep the abs engaged throughout the exercise and avoid arching the back.
Rope pushdown
The rope pushdown, normally done on a cable machine with a rope attachment, comes in at No. 5, eliciting about 74% muscle activation. The idea is to spread the rope at the bottom of the movement to really fire up the triceps muscle.
If you don't have access to a cable machine, you can use a resistance band. Attach it to the top of a doorway and tie a loose knot in the band about halfway down.
How to Do a Rope Pushdown
At a cable machine with a rope attachment, hold on to the rope near the knotted ends and begin the exercise with the elbows bent at about 90 degrees, elbows next to the torso.
Extend the arms, taking the hands down towards the floor, spreading the rope slightly out on either side as you contract the triceps.
Bring the forearms back to start and repeat for 1–3 sets of 8–16 reps.
Bar pushdown
The bar pushdown is similar to the rope pushdown but slightly less effective at about 67%. This exercise is usually done on a cable machine at the gym using a small bar attachment, although you can also do this exercise at home with an exercise band and a small pole or bar threaded through the handles.
The key to this move is to keep the elbows stationary as you push the weight down. If you lift the bar too high — say, higher than neck level — your elbows may come forward, making the exercise less effective.
How to Do a Bar Pushdown
Stand in front of a cable machine, holding onto the bar with the elbows bent to about 90 degrees.
Keeping the elbows stationary, push the bar down, contracting the triceps as you extend the arms.
Bring the bar back up to about chest level without moving the elbows and repeat for 1–3 sets of 8–16 reps.
Lying Triceps Extensions or Skull Crushers
Triceps extensions performed lying down — also known as skull crushers — come in at a surprising No. 7, eliciting about 62% muscle activation. Some exercisers will find this comparatively low activation rate surprising because this exercise is known for being challenging.
The muscle activation data doesn't mean you shouldn't do these anymore, but rather that you should work them into a program that includes some of the top exercises as well. Using a variety of exercises that tackle different muscles at different intensities will lead to better results and stronger triceps.
How to Do a Skull Crusher
Lie on a bench, step or floor and hold a barbell or dumbbells with your hands about shoulder-distance apart.
Begin the exercise by extending the weight up over the head with your palms facing out and thumbs next to the fingers.
Bend the elbows and lower the weight until the elbows are at about 90-degree angles. This would be the part of the exercise where you wouldn't want to crush your skull by going too low.
Squeeze the triceps to straighten the arms without locking the joints.
Repeat for 1–3 sets of 8–16 reps.
Close grip bench press
The close grip bench press comes in eighth as an effective triceps exercise, eliciting about 62% muscle activation. This move also involves quite a bit of chest, which may be why the triceps don't work as much as in other exercises.
That doesn't mean you shouldn't do this exercise. In fact, this can be a great exercise if you're working both the chest and triceps in the same workout.
Doing this move at the end of your chest exercises can warm up the triceps before you move on to more targeted moves.
How to Do a Close Grip Bench Press
Lie on a bench or step holding a barbell with hands about shoulder-width apart.
Begin the exercise with the elbows bent and the barbell hovering just over the ribcage.
Press the weight straight up over the ribcage, focusing on contracting the triceps.
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