The triceps are a muscle with three heads, hence the name. Those heads are the long head, lateral head, and medial head. The triceps are traditionally considered a powerhouse due to their overwhelmingly fast twitch. This expression refers to muscle fibers which expend energy quickly, and the triceps are particularly dominant in this trait. The triceps are involved during any pushing movement. More...


Seated Triceps Extensions

Difficulty: Intermediate

  1. Sit on the bench and hold a dumbbell with both hands. Raise the dumbbell overhead at arms length, holding the weight up with the palms of your hands.
  2. Keep your elbows in while you lower the weight behind your head, your upper arms stationary.
  3. Raise the weight back to starting position.