Triceps in Five Stages – Develop Robust Arms!
Emilia Szymańska
2026-03-25
9 min. read
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The mass of the triceps muscle constitutes a substantial portion of a developed arm's mass, being the pride of any athlete who specializes in strength sports. Strong triceps also facilitate efficient training of chest and shoulder muscles as accessory muscles. There are numerous reasons for wanting to increase the mass of the triceps muscle, and each of us may have our own. In this article, I will describe in 5 stages how to maximize the growth of the triceps muscles.
Anatomy, functions, and morphology of the three-headed arm muscle
The three-headed arm muscle is composed of three heads and is situated on the posterior aspect of our arm. The three heads of this structure are: the central head – monosyllabic, forming a deep layer of the head, the short head – single head, superficial, the outer portion of the shoulder, covering the central head, and the long head – double head, superficial, the inner portion of the shoulder, covering the central head. The three-headed muscle is primarily a powerful extensor of the elbow joint and participates in the work of the arm. The long head has its attachment on the lower scapula, which aids in extension and adduction of the shoulder joint. Research has shown that the triceps displays morphological differences, with the long head containing more slow-twitch muscle fibers than the other heads. This information can have a significant impact on the selection of training parameters.
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