Triceps vs Biceps: Anatomy, Exercises, and Workouts

Triceps vs Biceps: Key Differences and Best Exercises for Each

If you want well-developed, strong arms, it's important to train both your biceps and triceps. But what's the difference between biceps and triceps when it comes to anatomy, function and ideal exercises?

In this comprehensive guide, we’ll compare triceps vs. biceps to help you better understand how to train each muscle group. You’ll learn about the anatomical makeup of the triceps and biceps, their roles in upper body strength, and the best exercises to incorporate into your arm workouts.

Anatomical Differences Between Triceps and Biceps

First, let’s look at the key anatomical differences between the triceps and biceps muscles:

Location

The triceps are located on the back of the upper arm between the elbow and shoulder. The biceps are located on the front of the upper arm between the elbow and shoulder.

Muscle Makeup

The triceps are made up of three heads - the lateral, medial and long heads. The biceps are made up of two heads - the short and long heads.

Origin and Insertion Points

The triceps originate at the scapula and humerus and insert at the olecranon of the ulna. The biceps originate at the scapula and insert at the radial tuberosity.

Joint Actions

The triceps extend the elbow joint. The biceps flex the elbow joint.

Key Functions of the Triceps

Here are some of the major functions of the triceps muscles:

Elbow Extension

The primary role of the triceps is to extend the elbow joint, straightening the arm at the elbow.

Shoulder Extension

The long head of the triceps also assists with extending and adducting the shoulder joint.

Stabilizing Weight

By stabilizing the elbow joint, the triceps allow you to safely hold and move weight in your hands, like during bicep curls.

Powerful Pushing Motions

The triceps contract powerfully during upper body pushing exercises like push-ups and overhead presses.

Main Functions of the Biceps

Here are some of the major functions carried out by the biceps muscles:

Elbow Flexion

The biceps primary function is to flex the elbow, allowing you to curl your arm up towards your shoulder.

Forearm Supination

The biceps brachii also supinate the forearm, turning the palm upwards.

Shoulder Flexion

The long head assists with shoulder flexion, raising the arm forwards and upwards.

Carrying angle

The biceps help maintain the carrying angle at the elbow which allows you to turn your palm up.

Best Exercises for Triceps

To fully develop your triceps muscles, incorporate a mix of isolation and compound triceps exercises into your routine. Here are some of the best triceps exercises to include:

Close Grip Bench Press

Lying triceps extensions with a close grip barbell bench press strongly works all three triceps heads.

Dips

Dips focus on the inner triceps head while also engaging the other two heads for complete triceps development.

Overhead Triceps Extensions

Seated overhead extensions with a dumbbell or EZ bar isolate the long head of the triceps.

Triceps Pushdowns

Using a cable machine, triceps pushdowns target the lateral and medial triceps heads.

Skull Crushers

Lying triceps extensions with a barbell or dumbbells works all three triceps heads through a full range of motion.

Diamond Push-Ups

Push-ups with hands placed in a diamond activate all three triceps heads along with the chest muscles.

Best Exercises for Biceps

To fully train the biceps, incorporate mass-building exercises along with isolation moves. Here are some of the best bicep exercises:

Barbell Curls

Barbell curls allow you to progressive overload using heavier weights compared to dumbbells.

Incline Dumbbell Curls

Lying incline dumbbell curls put the biceps in a stretched position for Peak contraction.

Hammer Curls

Dumbbell hammer curls work the brachialis muscle between the biceps and triceps for thickness.

Cable Curls

Cable curls provide constant tension on the biceps through the full range of motion.

Chin Ups

Pull-ups and chin-ups engage the biceps along with the lats and other back muscles.

Zottman Curls

Zottman curls combine regular dumbbell curls with a reverse wrist curl for forearm engagement.

Triceps vs Biceps: How to Train Them Together

When programming your arm workouts, you generally want to train biceps and triceps on separate days. But here are some tips for training them together effectively:

Prioritize Triceps First

Since triceps make up more total mass in the arms, train triceps before biceps when combining them.

Include Compound and Isolation

Do a compound move first like close grip benches to fully exhaust triceps, followed by an isolation biceps move like hammer curls.

Watch for Overtraining

Overtraining triceps can sap energy needed for effective biceps training later. So limit sets to 3-4 per muscle group when combining.

Adjust Volume

Reduce overall sets per muscle group if training triceps and biceps in the same session to avoid overtraining.

Triceps and Biceps Workout

Here's a sample triceps and biceps workout:

Triceps

- Close Grip Bench Press: 3 sets x 8-10 reps

- Overhead Dumbbell Extension: 3 sets x 10-12 reps

- Cable Pushdowns: 2 sets x 12-15 reps

Biceps

- Barbell Curls: 3 sets x 6-8 reps

- Incline Dumbbell Curls: 3 sets x 10-12 reps

- Cable Hammer Curls: 2 sets x 12-15 reps

Triceps vs Biceps: Which Should You Focus On?

If you had to prioritize one muscle group, triceps or biceps, most would recommend focusing more effort on the triceps. Here's why:

Triceps Make Up More Mass

The triceps comprise about 2/3 of the total upper arm mass compared to 1/3 for biceps. Larger triceps will make your arms look bigger.

Triceps Used More in Pushing

Pushing motions like presses and push-ups use triceps as the primary mover. Developed triceps can help improve performance in compound upper body exercises.

Big Triceps Assist Biceps Growth

By allowing you to lift heavier weights in pushing exercises, stronger triceps can indirectly help stimulate more biceps growth through compound moves.

The Bottom Line on Triceps and Biceps

It's important to incorporate exercises for both the triceps and biceps to build balanced, strong arms. While the triceps make up a greater portion of arm mass, the biceps play key roles in pulling motions and elbow flexion.

Train them separately when possible, focusing on heavy compound moves first then isolation exercises. Include a variety of movements to fully develop all three triceps heads and both biceps heads for complete arm training.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.