The triceps

The triceps make up two thirds of the arm. And one of their three heads only loads fully with the arm overhead.

PrimarySecondaryNot worked

What it is

The triceps have three heads: long, lateral and medial. The last two cross only the elbow and work on any extension. The long head also crosses the shoulder — it is only stretched, and so fully loaded, with the arm raised. That is the entire point of overhead extensions.

How to load it

Ten to twenty sets a week. Include at least one overhead movement for the long head and one with the elbow at the side for the other two. Sets of 8–15 suit better than very heavy work: the elbow complains quickly under loaded extension.

The recurring mistake

Letting the elbows flare on cable pushdowns. Elbows stay fixed and close — the forearm is the only thing that moves.

All 26 exercises in the catalogue

Names are the ones the app uses.