Triceps

Anatomy and function

The long head arises from the scapula and also crosses the shoulder; the lateral and medial heads arise from the humerus. All three contribute to elbow extension, with relative contribution changing by joint position and load. Because the long head crosses the shoulder, it can also assist shoulder extension and adduction. These roles do not make the triceps the sole source of power in multi-joint pushing or pulling tasks.

StatPearls · Triceps Muscle anatomy

HYROX^® relevance

SkiErg, Wall Balls, Sled Push and Burpee Broad Jumps appear in HYROX^® Singles. Elbow extension can occur during parts of these whole-body tasks, but the movement standard does not define a triceps requirement or count “hundreds” of elbow extensions. No direct evidence reviewed here establishes that triceps strength or endurance determines pace, target height, sled propulsion or Burpee Broad Jump performance, or that fatigue is the usual cause of incomplete arm motion or missed repetitions.

HYROX^® Singles Rulebook 2026/27 · Saeterbakken et al. · resistance-training specificity meta-analysis

Exercise selection

Presses, push-ups, dips and single-joint elbow extensions can all train the triceps. One trial found greater triceps hypertrophy from cable elbow extensions performed overhead than in a neutral-arm position, especially in the long head; it did not compare HYROX^® performance. This does not make skullcrushers, dips or any listed exercise the best transferable choice. Select exercises for the intended adaptation, skill, equipment and comfort.

Maeo et al. · overhead versus neutral elbow-extension trial · Saeterbakken et al. · resistance-training specificity meta-analysis

Programming and fatigue

Resistance training can develop maximal strength, muscle size and endurance; HYROX^® does not imply that triceps need endurance but not strength. Frequency, load, sets, repetitions and rest depend on current capacity, total pressing/pulling and station practice. Slower SkiErg pace after 500 m or short Wall Ball throws can reflect pacing, technique, whole-body fatigue or several muscle groups and do not diagnose a need for isolation work or a fixed 6×250 m session.

ACSM · resistance-training prescription position stand · HYROX^® Singles Rulebook 2026/27

Frequently Asked Questions

Do I need isolated triceps work for HYROX^®?

Not necessarily. Compound pressing and station practice may provide substantial elbow-extension work; isolation can be added when it serves a defined training goal and fits recovery and total volume.

ACSM · resistance-training prescription position stand

What is the best triceps exercise for SkiErg?

No direct comparison establishes one. SkiErg practice is specific to the task, while resistance exercises can build general capacity; programme each from the athlete’s limiting factor rather than assuming dips have the greatest transfer.

Saeterbakken et al. · resistance-training specificity meta-analysis · HYROX^® Singles Rulebook 2026/27

Marketing text preserved unchanged

These exercises come from the Repz exercise database of 217 movements, prioritized by transfer to HYROX^® race performance.

The SkiErg itself - at higher intensity for shorter intervals (6×250m with 90s rest). For supplementary work, Dips build the most transferable pressing endurance. Repz programs SkiErg intervals alongside compound pressing for complete tricep development.

Your triceps don't train themselves - and generic gym programs rarely target them for the endurance HYROX^® demands. Repz connects your splits to the muscles behind them and builds training that strengthens the weak links. Find Your Weak Station →