If you want strong, defined arms—or maximum pressing power—how you train your triceps matters. Many people overlook key anatomy and biomechanics, which means their technique isn’t as effective as it could be. Research shows you can build more strength in the overhead position than with the classic pushdown alone.

The triceps are the primary extensors of the elbow and upper arm, made up of three heads: medial, lateral and long. For balanced development, all three need to be challenged. Take the common bent-over “kickback,” for example. It’s often performed without fully lengthening or contracting the muscle—especially the long head—limiting the motion of the triceps’ prime movers. Instead, include exercises that work the long head in both its most stretched and contracted positions for ful

See Full Page