Four Fundamental Exercises for the Powerful Triceps Muscle
Max Müller
2026-03-19
4 min. read
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The triceps muscle, also referred to as the triceps brachii, is an indispensable component for bodybuilders and individuals who aim to build strength and volume in the upper body regions... All types of pressing exercises require active engagement of the triceps... It is substantially more extensive than the biceps, hence if we aspire to have colossal arms, we must focus on developing the triceps muscle.
Study on the electrical activity of individual muscles
With the advancement of science and strength training, EMG studies have emerged, which is the study of the electrical activity of individual muscles. During exercise, the nervous system sends a signal to our muscles to raise a specific load. It is a measurable value. An increased electrical impulse is a sign that the muscles have to generate more force to bear the burden, which creates high muscle tension that is key to hypertrophic muscle development. The EMG test measures the average and highest value of the electrical impulse during one repetition of a particular exercise on a muscle that is not fatigued, as well as the maximum tension in isometry. The average value of the test is the most reliable, which shows the muscle activity during the entire repetition. Muscle activity studies are considered valuable and by many scientists are considered the key factor in long-term muscle adaptation. However, there are differences in testing individual people, which result from the broad anthropometry and biomechanics of the human body and technical differences in the performance of exercises. However, EMG studies are not the only factor in choosing the best exercise, as they are not able to reflect a possible hormonal reaction of the body to strength training.
Performance of French press using a damaged conduit
A study of the electrostatic potential of the triceps arm muscle has shown that this is an exercise that can involve both surface heads of the triceps equally well. A very good solution is to introduce extended eccentricity, which allows us to increase muscle tension and volume, directly stimulating the pathways of hypertrophy. It is important to pay attention to the arm and hand muscles, but also to the leg position, and thus associated, the position of the lumbar spine. Often, during the performance of this exercise in a lying position, when the legs are placed on the floor, an excessive bending of the lumbar spine is observed. Raising the legs or leaning them against the seat of the bench allows the natural curvature of the spine to be maintained and reduces potential tensions in the lumbar region.
Lifting the load with dumbbells in the backward direction on the inclined bench
The final recommended exercise that we can suggest based on EMG research is the aforementioned method. The exercise itself is very straightforward and does not require excessive interpretation – only during the execution can we pay attention to moving the weight as far back as possible and not upwards, which can lead to an increase in activity in the previously mentioned triceps head. We should also remember to control the weight when lowering it so that it does not fall limply into the starting position. In order to eliminate any potential back work and potential 'making it easier', we can use a bench with a positive inclination angle that will support our torso.
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