Triceps brachii
The triceps brachii is a muscle located at the back of the upper arm. It is responsible for extending the elbow joint.
To strengthen the triceps, perform exercises that target this muscle group, such as dips or extensions.
- Start with a proper warm-up to prepare your muscles.
- Choose an appropriate exercise that focuses on the triceps.
- Maintain proper form throughout the movement to avoid injury.
- Gradually increase the weight or resistance as you become stronger.
How to perform the Triceps brachii
- Set up. Set up in a stable, balanced starting position appropriate for the Triceps brachii using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your biceps.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your biceps rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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View staged routine (0)Variations of Triceps brachii
Triceps brachii Lateral head
The triceps brachii lateral head is targeted through various exercises that emphasize the outer part of the triceps m…
Triceps brachii Long head
The triceps brachii long head is targeted through various exercises that involve elbow extension. Strengthening this …
Triceps brachii Medial head
To target the medial head of the triceps brachii, perform exercises that emphasize elbow extension.Start by positioni…
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