FitPointz

Here you will find an article on one exercise (new one every month). With a detailed analysis of the muscles used during the exercise and a informative description of how to both perform and assist in the actual performance of the exercise.

A full library of all previous exercises can be found at members online under the sub menu

Exercise: Triceps Extension

There is a multitude of exercises that recruit the triceps in an isolated manner. The common thread that binds these exercises together is extension of the elbow joint, which is the common action in all triceps exercises. The elbow joint is a hinge joint and as a consequence can only flex and extend. In any exercise that extends the elbow joint by a concentric contraction, the muscle group responsible is always the elbow joint extensors. The elbow joint extensors are the triceps and the anconeus.  The triceps consists of three heads, the long head, the medial head and the lateral head.

The triceps is a two joint muscle that can contribute to extension, adduction and hyperextension of the shoulder joint as well as the well-documented extension of the elbow joint. The long head originates on the scapula and is the main section of the triceps that contributes to these shoulder joint actions. The medial head of the triceps is regarded as the principal extensor of the elbow joint, followed by the lateral head. When a significant resistance is encountered in elbow joint extension, all three heads are recruited. Due to the triceps insertion close to the centre of the elbow joint, the muscle is primarily used for speed movements rather than power movements.

The muscle that works with the triceps is the anconeus. This muscle is an elbow joint extensor that is primarily used in slow controlled movements. The anconeus also helps to pull the synovial membrane out of the way of the advancing olecranon during the elbow joint extension.

Muscle Analysis Chart - Triceps Extension (Up Phase - Load going up)

Triceps Extension (Down Phase - Load going down*)

*Down Phase

In the down phase of the exercise the weight is lowered slowly with gravity. The muscles that concentrically contracted to lift the weight are the same muscles that are eccentrically contracting to lower the weight

Isolated triceps exercises include

French press with EZI curl bar

In the French press with EZI curl bar, the long head contracts maximally, while the medial head and the lateral head offer moderate support.

French press with EZI curl bar on decline bench

In a supine French press with EZI curl bar on a decline bench, all three heads of the triceps contract maximally.

Supine triceps extension with dumbbells

In a supine triceps extension with dumbbells (neutral grip), the lateral head is emphasized while the medial head and long head have a moderate involvement.

Overhead triceps extension with dumbbell (with various grips)

In an overhead triceps extension with dumbbells (neutral grip), all three heads contribute significantly. If the grip changes to a reverse grip, the long head assumes a more dominant role, while the medial and lateral heads are moderately used.

Standing French press with barbell

In a standing French press with a barbell, the lateral and medial heads are the prime movers with the long head only moderately used.

Triceps extension on a high cable pulley with short bar

In a triceps extension with a short straight bar, the lateral head and the long head are more dominant, while the medial head assumes secondary importance.

Triceps extension on a high cable pulley with an angle bar

In a triceps extension on a high cable pulley with an angled bar, all three heads of the triceps are recruited.

Triceps pushdown with rope on a high cable pulley

In a triceps extension on a high cable pulley with a rope, all three heads of the triceps are recruited.

One arm triceps extension on a high cable pulley (pronated grip on handle)

When a pronated grip is used in a triceps extension on a high cable pulley, the medial head and the lateral head of the triceps are dominant, while the long head is a helper.

One arm triceps extension on high cable pulley (supinated grip)

When a supinated grip is used on a handle on high cable pulley, all three heads of the triceps are recruited.

Bench dips

In a bench dip all three heads of the triceps are recruited.

Triceps kickback

In a triceps kickback, the lateral head and medial head contributes significantly, while the long head is only used moderately.

© 2007 Fitness Institute Australia

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or any reliance on it. Users should satisfy themselves as to their own or clients medical and physical condition before adopting/using
the information or recommendations made. No responsibility or liability is accepted for any loss or damage suffered
by any person as a result of adopting the above information or recommendations.

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