Triceps: Elbow Extension, Training Principles, and Key Exercises

How do you work your tricep around your elbow?

The triceps brachii muscle is the primary extensor of the elbow joint, meaning its main action is to straighten the arm. To effectively "work your tricep around your elbow," you must perform exercises that involve extending the forearm away from the upper arm against resistance, emphasizing proper technique and a full range of motion to maximize muscle activation and strength.

Understanding the Triceps Brachii and Elbow Function

The triceps brachii, Latin for "three-headed arm muscle," is located on the posterior aspect of the upper arm. It consists of three distinct heads—the long head, the lateral head, and the medial head. While each head originates from a different point, they all converge into a common tendon that inserts onto the olecranon process of the ulna, one of the bones of the forearm, which forms the prominent bony tip of the elbow.

Because its tendon crosses the elbow joint and attaches to the ulna, the triceps brachii is uniquely positioned to perform its primary function: elbow extension. When the triceps contracts, it pulls on the ulna, causing the forearm to straighten at the elbow joint. The long head also plays a role in shoulder extension and adduction due to its origin on the scapula (shoulder blade), but its most significant action, shared by all three heads, is at the elbow.

Principles of Effective Triceps Training for Elbow Extension

To optimally work the triceps "around the elbow," your training should focus on movements that directly engage its primary function.

• Emphasize Elbow Extension: The core of any triceps exercise should be the controlled straightening of the arm.
• Full Range of Motion: While partial reps can be used strategically, ensure that the triceps is taken through its full contractile range, from a fully flexed elbow (forearm close to the upper arm) to a fully extended elbow (straight arm), to maximize muscle fiber recruitment.
• Varying Arm Angles: Different exercises and body positions can emphasize different heads of the triceps by altering the stretch on the muscle or the angle of resistance. For instance, overhead extensions place a greater stretch on the long head.
• Controlled Movement: Avoid using momentum. The movement should be deliberate, with the triceps doing the work, not gravity or body swing. Focus on squeezing the triceps at the point of full extension.

Key Exercises to Target Triceps Through Elbow Extension

These exercises are highly effective for engaging the triceps, primarily through their action at the elbow joint:

• Close-Grip Bench Press:
  • Action: Lying on a bench, grip a barbell with hands slightly inside shoulder-width. Lower the bar to your lower chest, keeping elbows tucked close to your body, then press back up, fully extending your elbows.
  • Benefit: A compound movement that allows for heavy loads, effectively working all three triceps heads while also engaging the chest and shoulders.
• Dips (Triceps-Focused):
  • Action: Using parallel bars, support your body with arms straight. Lower your body by bending your elbows, keeping them tucked in and your torso upright. Push back up by extending your arms.
  • Benefit: An excellent bodyweight or weighted exercise that powerfully targets the triceps, particularly the lateral and medial heads, through a deep range of elbow extension.
• Overhead Triceps Extensions (Dumbbell, Barbell, or Cable):
  • Action: Holding a weight (dumbbell, EZ bar, or cable rope) overhead, lower it behind your head by bending your elbows, keeping your upper arms stationary. Extend your arms back to the starting position.
  • Benefit: Places a significant stretch on the long head of the triceps, potentially promoting greater growth in this head.
• Lying Triceps Extensions (Skullcrushers):
  • Action: Lying on a bench, hold a barbell, EZ bar, or dumbbells with arms extended straight up. Lower the weight towards your forehead or behind your head by bending your elbows, keeping upper arms perpendicular to the floor. Extend your arms back up.
  • Benefit: Directly isolates the triceps through elbow extension, allowing for a strong contraction.
• Cable Triceps Pushdowns:
  • Action: Stand facing a cable machine with a rope or straight bar attachment. Grip the handle, keeping elbows tucked close to your sides. Push the handle down by extending your forearms, squeezing your triceps at the bottom.
  • Benefit: Provides constant tension throughout the range of motion, which is excellent for muscle endurance and hypertrophy. Various handle attachments can alter grip and subtle muscle emphasis.
• Dumbbell Triceps Kickbacks:
  • Action: Lean forward with a dumbbell in one hand, supporting yourself with the other hand on a bench. Keep your upper arm parallel to the floor. Extend your forearm backward, squeezing your triceps at the top.
  • Benefit: Allows for a strong peak contraction of the triceps, particularly effective for the lateral head. Requires strict form to avoid swinging.

Optimizing Your Triceps Workout for Elbow Health and Growth

While focusing on elbow extension is key, it's equally important to protect the elbow joint, which can be vulnerable to overuse or improper form.

• Thorough Warm-up: Before heavy triceps work, perform light cardio and dynamic stretches, followed by a few sets with light weight to warm up the elbow joint and surrounding muscles.
• Controlled Execution: Avoid jerking or bouncing the weights. Lower the weight slowly and with control (eccentric phase) and then powerfully extend (concentric phase). This protects the joint and maximizes muscle engagement.
• Maintain Proper Form: Keep your elbows relatively tucked during most triceps exercises to ensure the triceps are doing the work and to minimize stress on the elbow joint. Flaring the elbows excessively can shift tension to the shoulders and lead to elbow pain.
• Listen to Your Body: If you experience sharp pain in your elbows, stop the exercise. Minor discomfort might indicate poor form or excessive weight. Persistent pain should be evaluated by a healthcare professional.
• Progressive Overload: To continue building strength and size, gradually increase the weight, repetitions, or sets over time.
• Adequate Recovery: Allow sufficient rest days between triceps workouts for muscle repair and growth. Ensure proper nutrition and hydration to support recovery.

By understanding the triceps' role in elbow extension and applying these principles, you can effectively and safely work your triceps to build strength and size around your elbow joint.