Triceps

Triceps Brachii

Extends the elbow; makes up two-thirds of the upper-arm mass.

How to build it: Close-grip presses, dips, and overhead extensions — overhead work hits the long head.

What it does for your sport

The same muscle earns its keep differently in every arena. Sports marked Priority depend on the triceps most.

Pulled straight from the 12-week program. Every lift comes with a form cue and a minimal-equipment swap.

cable

Elbows glued, full lockout, control up.

Home swap: Band pushdown

dumbbell

Elbows in, deep stretch overhead.

Home swap: Bench dip

barbell

Shoulder blades pinned, bar to mid-chest, drive evenly.

Home swap: Dumbbell floor press or push-up

bodyweight

Tight body line, full range, elbows ~45°.

Home swap: Deficit or weighted push-up

bodyweight

Lean slightly forward, full depth, control up.

Home swap: Bench dip

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Spin the model, isolate the triceps brachii, and read exactly why it matters for your sport.