Is the Triceps More Important for Elbow Stability Than We Thought?

Understanding the Triceps’ Connection to Elbow Stability

The triceps brachii is commonly viewed as the primary elbow extensor, but its role in valgus resistance has been largely underappreciated. This study sheds light on the fact that:

📌 The Triceps’ Intramuscular Tendon May Transmit Significant Tension

• The intramuscular tendon of the triceps inserts broadly at the olecranon facets through fibrocartilage, allowing it to transmit firm tension across the elbow joint.

• This suggests that the triceps may play a more significant role in resisting valgus forces than previously thought, helping to offload some stress from the UCL.

📌 The Medial & Long Heads of the Triceps Contribute to Valgus Resistance

• The medial and long heads of the triceps attach directly to this intramuscular tendon, meaning that activation of these muscle groups could enhance valgus stability.

• This provides an active muscular contribution to counteracting elbow valgus forces—something that has traditionally been attributed only to passive structures like the UCL and joint capsule.

📌 Could Strengthening the Triceps Reduce UCL Strain?

• If the triceps can assist in resisting valgus force, it raises an important question:

Are we doing enough to strengthen this muscle in pitchers, particularly in injury-prevention programs?

• This could be especially relevant for pitchers recovering from UCL sprains or Tommy John surgery, as triceps engagement may help redistribute force and reduce stress on a compromised ligament.

How VeloU Utilizes This Research in Remote Pitching Training

At VeloU, we constantly update our training methods based on new research and biomechanical insights—especially for our remote athletes, who rely on structured programming to guide their development. Here’s how we incorporate these findings into our online training model:

1. Assessing Triceps Strength in Pitchers

✅ Remote athletes complete upper-body strength assessments via our video-based movement evaluations.

✅ We analyze triceps strength and activation, particularly focusing on whether an athlete demonstrates imbalances or weaknesses that could increase valgus stress at the elbow.

✅ Athletes with poor triceps strength relative to their throwing volume receive individualized programming to ensure that this muscle group is developed appropriately.

2. Incorporating Targeted Triceps Training for Elbow Stability

✅ Given the triceps’ role in valgus resistance, our remote strength programs include specialized triceps-focused exercises such as:

• Overhead isometric holds to reinforce elbow stability under load.

• Eccentric skull crushers to enhance controlled triceps loading, improving tendon resilience.

• Close-grip pressing movements to strengthen the medial and long heads of the triceps, which attach to the intramuscular tendon responsible for transmitting valgus resistance.

✅ These exercises are integrated into individualized strength programs inside our remote training app, ensuring that each athlete builds the necessary arm durability to withstand the demands of high-velocity throwing.

3. Adjusting Recovery Protocols for Elbow Health

✅ Since the triceps actively resists valgus forces, increased training loads may require modifications to post-throwing recovery routines.

✅ Our remote athletes follow structured recovery protocols inside the VeloU app, including:

• Soft tissue work & mobility drills targeting triceps stiffness, which could otherwise restrict extension mechanics.

• Isometric elbow stabilization exercises to reinforce neuromuscular activation of the triceps post-throwing.

• Gradual loading progressions to ensure that increased triceps strength doesn’t come at the expense of flexibility or mobility.

The Future of Arm Care: Integrating the Triceps into Elbow Stability Models

This study challenges traditional views on elbow stability, suggesting that:

1️⃣ The triceps brachii may be a key player in valgus resistance, helping protect the UCL from excessive stress.

2️⃣ Targeted triceps strengthening could reduce elbow injury risk, particularly for high-velocity throwers or athletes returning from UCL injuries.

3️⃣ Remote training programs should assess and develop triceps strength as part of a comprehensive elbow health protocol.

At VeloU, we are constantly evolving our remote training systems to integrate the latest biomechanical research, ensuring that our pitchers are not only throwing harder but also staying healthier for longer.

🚀 Want to take your training to the next level? Take advantage of two free weeks in our app and start optimizing your elbow health today!

At VeloU, we take a data-driven approach to pitching development—especially for our remote athletes, who don’t have in-person access to physical therapy or constant mechanical oversight. Understanding how the triceps contributes to elbow stability could be the next breakthrough in optimizing both performance and longevity in pitchers.