The Triceps

Key Takeaways

• Triceps extend the elbow, which is essential for throwing, hitting, and pulling (swimming freestyle & butterfly) sports skills.

• Triceps exercises include close-grip push ups, dips, and theraband triceps pressdowns.

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When athletes think about arm strength, most picture their biceps. They’re the show muscles. But if you want real performance in on the court, in the pool, or on the field, you need to know about the muscle doing a huge amount of the work behind the scenes: your triceps.

Where the triceps is and what it does

The triceps brachii sits on the back of your upper arm. It has three parts (“tri” = three heads):

• Long head – starts at the shoulder blade

• Lateral head – outer back of the arm

• Medial head – deeper, closer to the bone

All three join together and attach just below your elbow.

Its main job is simple but critical: straighten the elbow (elbow extension).

The long head also helps with bringing the arm down and back from an overhead position, which matters a lot in throwing and hitting sports.

If your elbow snaps straight with speed or force, thank your triceps.

When young athletes use the triceps most

You might be surprised how often this muscle finishes big movements:

• Swimming (freestyle & butterfly): the very end of the pull as you push water past your hip

• Baseball/softball pitching: accelerating and straightening the arm

• Volleyball spike or serve: driving the arm down through contact

• Basketball pass or shot: extending the elbow to guide the ball

• Football blocking or stiff-arm: forceful arm extension

• Tennis & racquet sports: serves and overheads

• Gymnastics: pushing your body away from the floor or apparatus

In many of these, the triceps is the final power producer.

Common triceps problems I see in clinic

Young athletes usually run into trouble for one of two reasons: too much load or muscle imbalance.

1) Overuse & tendinitis

Repeated hard practices without enough recovery can irritate the tendon near the elbow.

Typical signs:

• Achy or sharp pain at the back of the elbow

• Worse with pushing or throwing

• Tightness or stiffness after activity

2) Muscle strain or tear

Less common, but can happen with a sudden explosive effort (hard throw, heavy fall, big lift).

Signs:

• Sudden pain

• Weakness trying to straighten the arm

• Possible swelling or bruising

3) Imbalances

If your shoulders and upper back aren’t doing their jobs, your triceps may try to pick up the slack. That overloads it.

I often see:

• Strong chest, weaker upper back

• Poor overhead mechanics

• Limited shoulder mobility

Fixing those can reduce triceps stress fast.

How to build strong, healthy triceps

You don’t need fancy gym machines. Here are three of my favorite athlete-friendly options.

1) Close-Grip Push-Ups

Great for overall arm and shoulder control.

How:

• Hands under shoulders (or slightly closer)

• Keep elbows tucked near your body

• Lower with control, push up strong

Make it easier → knees down

Harder → feet elevated or slow tempo

2) Bench or Box Dips

Builds power at end-range extension.

How:

• Hands on bench, fingers forward

• Lower until elbows bend to ~90°

• Press back up

Tip from clinic: keep shoulders from shrugging.

3) Theraband Triceps Pressdown

Awesome for high reps without beating up the joints.

How:

• Anchor band overhead

• Elbows pinned at your sides

• Straighten arms fully, pause, return slowly

I love using this for endurance in throwers and swimmers.

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Don’t skip flexibility

A tight triceps can limit overhead motion and change mechanics, especially in pitchers and servers.

Overhead Triceps Stretch

• Raise one arm overhead

• Bend elbow, hand down your back

• Use other hand to gently guide the elbow back

• Hold 20–30 seconds, no bouncing

You should feel it in the back of the arm, not pain in the shoulder.

My biggest advice as a PT

Strong triceps are important, but they can’t work alone.

The athletes who stay healthiest:

✔ balance pushing with pulling

✔ train their upper back and rotator cuff

✔ respect recovery

✔ work on mobility

✔ stop early when pain starts whispering (before it screams)

If the back of your elbow keeps hurting, that’s your cue to have someone look at mechanics. And your cue to visit a physical therapist.