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The triceps brachii accounts for roughly 60% of upper arm mass and consists of lateral, medial, and long heads. The triceps extends the elbow and is critical for all pushing power.
Top exercises include close-grip bench press, parallel bar dips, overhead cable extensions (targeting the long head), and rope pushdowns.
Perform 10–14 weekly sets. Use heavier compound presses in the 6–8 rep range, followed by overhead and cable extensions in the 10–15 rep range for maximum pump and arm circumference.