7+ High-Impact Compound Tricep Exercises For Strength, Size & Power

Anatomy Of The Triceps

The triceps brachii consist of three heads — the long, medial, and lateral heads.

The long head starts at the shoulder joint socket and inserts on the inner forearm via the triceps tendon. Because it is the only head that crosses the shoulder joint, it assists in shoulder extension. It is a strong elbow extensor along with the medial and lateral heads.

The lateral head attaches to the top third of the humerus (arm bone) and inserts into the triceps tendon at the elbow joint. This head also extends the elbow and lies on the outside part of the arm bone. 

The medial head attaches slightly lower than the lateral head on the humerus and inserts on the triceps tendon. It lies on the inner part of the arm bone and controls elbow extension with the other two heads.

Triceps Lateral Heads

Muscles located on the back of your arm between your shoulder and elbow.

Triceps Medial Heads

Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.

Triceps Long Heads

Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.

Benefits Of Tricep Compound Exercises

Compound tricep exercises are an excellent way to work the triceps while developing other upper-body muscles. These typically include the pectoral (chest) and deltoid (shoulder) muscles. Below, we dive more into the specifics of the benefits of tricep compound exercises.

Increases Muscle Mass

Muscle hypertrophy (growth) is one main effect of tricep compound exercises when performed with the proper rep scheme. 

Compound tricep exercises work multiple groups and can, therefore, induce growth across multiple muscles. In 10 weeks, the bench press increased the cross-sectional area in the pectoralis major and minor, anterior deltoid, and triceps brachii.

Not only will muscle mass improve your tone and sharpen your looks, but it can also protect you from mortality. Increased lean muscle mass compared to fat mass is a protective factor against general mortality and cardiovascular event mortality. 

Builds Strength

If you want to build brute strength and lift heavier weights, look no further than these tricep compound movements. Compound movements involve multiple joints and muscle groups, so you can lift more weight than with isolation exercises. 

Compound exercises have improved upper and lower body strength within six weeks. If you are short on time or doing a full-body split, you may want to focus on multi-joint exercises.

Challenges Stability

The shoulder joint is a ball-and-socket joint that can move in many directions. Because it is the most mobile joint in the body, it may lack stability compared to less mobile joints.

Many of the compound tricep exercises above challenge the end-range mobility of the shoulder. For example, at the end range of motion, triceps dips place significant stretch on the front of the shoulder. 

Similarly, any of the press exercise variations above challenge shoulder stability at the maximal elbow bend. This is the position of apprehension, where the shoulder is at peak abduction and external rotation.

The muscles and ligaments in the front of the shoulder must be strong enough to prevent shoulder dislocation. These compound tricep exercises are an excellent way to challenge and develop shoulder stability in healthy individuals. 

Safety Tips

• Have a spotter available, especially when increasing weight, in case you need assistance finishing a repetition.
• Consider any history of shoulder, elbow, wrist, or hand injuries, as you may need to modify or select alternative exercises.
• Keep your core braced throughout all exercises while using proper breathing techniques to prevent back injuries.
• When using barbells, utilize safety clips so the weight plates do not shift or tip off the bar.

Conclusion

Now that you know how to perform eight solid tricep compound exercises, you can mix them into your next workout. Consider adding them to your tricep workouts with dumbbells or your tricep barbell workout. 

If you want to build strength, hypertrophy, power, or endurance, look no further. Whether you are an overhead athlete, bodybuilder, or regular gym goer, consider using these compound tricep exercises.