Biceps And Triceps Which Is Stronger? Unveiling The Dominance

Written by Danielle Foster

Have you been wondering about which part of your arm is responsible for your strength? If yes, then you are not alone in this muscle mayhem! Bodybuilders, gym enthusiasts, or fitness freaks, are obsessed with building their arms. This is because it is the first thing that determines your strength and appeal. Biceps or Triceps, which of these are stronger?

Well, in this blog we are going to understand the anatomical difference between biceps and triceps, to determine which one is stronger. So let us end this debate for once and all, and understand the common mistakes one makes while working out. If you are an aspiring bodybuilder or want to be fit, then this blog is for you.

Biceps Vs. Triceps: Anatomy

In layman’s language, the front part of your upper arm is called the biceps, whereas the back part is called the triceps. Although both muscles are important for making you strong, when it comes to individual strength, the triceps have an edge over the biceps.

The biceps have two muscles originating from the scapula (shoulder blade) to the humerus (top of the upper arm), the long head (caput longum) and the short head (Caput breve). The short head starts from the scapula and then converges with the long head to extend to the radius bone in the forearm.

Biceps And Triceps

The long head starts from the scapula and trails down to the radius bone while meringue with the short head. You can see these muscles when you are trying to flex your upper arm. The caput longum and caput breve are extended until the origin of the elbow. Interestingly, there are individuals with a third bicep head, where the extra muscles can be built.

Have you noticed your bicep peak yet? The concept that bodybuilders have introduced while flexing their upper arm. This bicep peak is the height of muscles being raised during flexing and determines a strong inner head.

The triceps consists of three muscles in the rear of your upper arm. The long head, medial head, and lateral head end at the ulna bone in the forearm. The long head starts from the scapula while the medial and lateral heads start from the humerus. 

Biceps Vs. Triceps: Functions And Responsibility

Biceps are more aligned with the function of folding your elbows, whereas triceps are aligned with stretching your elbows and shoulders. Both the muscles are equally important for daily activities and workouts. 

Suppose when you are doing a push-up, when you push yourself to the ground, you are exercising your biceps. But when you are straightening or pushing yourself away from the ground, you are exercising your triceps. The triceps also help in weight lifting above your head and stabilize the joint of the shoulder blades. 

They often appear stronger as they contain three heads working together for the functioning of pushing, pressing, bench pressing, and dips. The biceps, on the other hand, has a comparatively smaller size and is considered a pull muscle. Normal activities like bending your elbows or rotating your forearms. 

Exercises For Building Your Triceps And Biceps

If you have a passion for keeping your body fit, then your strength lies in the upper body. 

Tricep Exercises

To build your tricep muscles, you might wanna perform these exercises:

  • Tricep pushdown
  • Tricep dip
  • Tricep kickback
  • Close grip bench press
  • Overhead tricep extension
  • Skull crushers
  • Diamond pushups

Bicep Exercises

To build your biceps, you can try these exercises:

  • 21s
  • Barbell curl
  • Concentration curl
  • Preacher curl
  • Dumbbell curl
  • Chin-ups
  • Zottman curl
  • Cable bicep curl
  • Incline dumbbell curl

Common Mistakes To Avoid While Working Out In The Gym

Often we see or hear stories about muscle pull while in the gym. This is because of individuals who are unable to get a trainer to look after their workout routines, or they are inexperienced. Here are some of the common mistakes that any individual can make while in the gym:

1. Skipping Warm-Up

In the rush to complete the workout and reach the office in time, we often skip the warm-up routine. This affects your heart rate, and lungs negatively. After a warm up your body is ready for the range of motion because your blood circulation in the organs has increased. This can help you exercise better and reduce the chances of injuries.

2. Working Out On Empty Stomach

Many individuals who exercise in the morning, do not have their pre-workout meal or drink. This can drastically bring a change in your performance and lead to fatigue during the session. One can not work on an intense routine with an empty stomach. It will lead to poor performance and overuse of muscles at the same time. Try to get some fruit or protein-rich food at least 45 minutes before your workout sessions.

3. Static Routines

Whether you are into building muscles or shedding weight, your body needs a variation while working out. Focusing on the abs, glutes, upper body, or any part of your body should be rotated in the workout sessions. Make a plan for each day deciding which part of your body needs to be dedicated on which day. This will help you reach your goals effectively and reduce straining your muscles from monotonous sessions.

4. Not Taking Time For Muscle Recovery

Muscle recovery is no joke when it comes to training or hitting the gym. Using heavy equipment daily puts pressure on your muscles. This asks for a resting period which individuals tend to overlook most of the time. Get sufficient sleep and rest days for effective build-up of muscles.


The biceps and triceps are built with persistence and muscle recovery. You can overlook one when working on the other. Both the muscles are equally important when you are working out and for proper movement of the body. The next time when you hit the gym, try to consult with a trainer for supervision of your workout routines or exercises. So, build your biceps and triceps that command attention!


  • Bullimore S, Burn J. Scaling of elastic energy storage in mammalian limb tendons: do small mammals really lose out? Biol Lett. 2005;1:57. [PMC free article]
  • Biewener AA. Muscle–tendon stresses and elastic energy storage during locomotion in the horse. Comparative Biochem Physiol Part B. 1998;120:73–87. [PubMed]

Our recommendations are rooted in genuine belief in the benefits of the products bring to users. When you purchase through our links, we may earn a commission, supporting our testing and development without adding any cost for you. Learn more.

Danielle Foster is a dedicated Sports Nutrition & Weight Management Dietitian with a passion for promoting a healthy and active lifestyle. With a solid educational background and a wealth of research and publications, Danielle brings a wealth of expertise to her clients and readers. Her writing not only reflects her extensive academic training but also her practical experience working with athletes and individuals striving to achieve their fitness and weight management goals. Danielle's approachable and informative style makes her a trusted source for those seeking expert guidance in the realms of sports nutrition and weight management.

Learn More

Leave a Comment