Anatomy of the triceps muscle

Another effective exercise for the triceps at home and in the gym is the arm curl. It is ideal for asymmetries and promotes comprehensive pumping of the muscle. To do this exercise, you stand sideways on a bench, rest your hand on it, and then bend your arm at a right angle, keeping your elbow just above your back. It is important that the movement is fluid.

Compound exercises for the development of triceps: types and technique of execution

Athletes often focus on the biceps and neglect the other muscles of the limbs. However, since the triceps make up 2/3 of the arm muscles, it is clear that their development is crucial for athletes to look good. Are there any special exercises for triceps development? If you want to have massive and strong arms, you need to develop a series of exercises that work both your triceps and biceps.

As a beginner, start by tackling the basic elements with light weights. Gradually increase the exercise as your muscles become more toned.

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Upper limb anatomy – how to train

Anatomically, the triceps is an extensor muscle that extends to the back of the shoulder. It consists of three components - the heads are responsible for one of the three muscle bundles. Most shoulder exercises work all three fascicles, but some variation is possible with isolated training:

• The more the muscle is stretched during the movement, such as in the French press, the more effectively the long and medial head are trained;
• The lateral zone is loaded with constant tension, which is achieved by working with a barbell or dumbbell with a narrow grip.

It is advisable to train the triceps once a week, as other exercises (e.g. for the chest) already use the required area. Try to train the chest and shoulders on different days to avoid overworking the muscles. Since the triceps is a larger muscle than the biceps, you should train it first and only then move on to the other muscle groups of the arm.

What is the triceps?

Many beginners don't care about anatomy and physiology, and for good reason. Ask them what the triceps are. In the best case scenario, they can show you by cupping their right forearm with their left hand.

Knowing the anatomical features of the muscles to be worked is the first step to success.

The triceps, also called the triceps brachii, is primarily responsible for flexion/extension and rotation of the upper limbs. It accounts for about 66 % of the arm's volume and, as the name suggests, consists of three sections:

• The outer (lateral) head is the largest and most pronounced. It is located on the outer part of the forearm and is used for heavy thrusts and punches;
• The inner (medial) head is hidden under the tendon and is practically invisible, but adds volume to the shoulder;
• the long head crosses the shoulder joint and is responsible for the adduction and inward rotation of the shoulder joint.

This leads to the conclusion that it is easiest to pump the lateral head. But since we are interested in a harmonious and resilient triceps, all three parts of the triceps muscle must be trained. For this purpose there are special exercises for the triceps.

French bench press

The EZ bar is particularly suitable because it gently flexes the forearms while providing excellent triceps training.

The load is distributed depending on the technology:

• To work the medial and lateral risers, lower the dumbbell to forehead level;
• Lower the bar behind the back of your head to train your long head.

It is extremely important that you keep your shoulders still while doing this exercise. Perform 3-4 sets of 8-12 reps. The French Press with EZ-Bar is and remains probably the most effective exercise for the triceps.

exercises

Exercises for pumping triceps for men and women in the gym are selected according to their physical readiness. However, most programs only differ in the load volume, the number of sets and the working weights. Otherwise, they're similar: They combine core and isolation exercises. Many of them can be safely done outside of the gym. Let's talk about how to pump up your triceps with dumbbells at home and in the gym, and we will also tell you about some alternative exercise options.

The basics

It's probably best if you learn how to pump up your triceps without dumbbells. Dumbbells are rarely used in core exercises. The most popular devices are the bench and the bar. Also, don't forget about narrow-grip deadlifts. Note that this core exercise not only works the biceps but also other muscle groups.

The upper triceps area is particularly active during these exercises. The deltoids and upper pectoral muscles are also stressed.

How to pump up the arms of men and women with the narrow grip press:

• Lie on a bench;
• Place the barbell at eye level;
• Press your head, shoulders and buttocks against the bench, bring your shoulder blades together and place your feet on the floor;
• Grab the barbell at a height of about 15-20 cm and slowly lower it;
• Hold at the top for a few seconds, then lift the dumbbell.

Following the classic rule of thumb, breathe in when lowering and exhale when lifting. It's best to use dumbbells with EZ-shaped bars - they are easier to lock into position.

This exercise is an all-round workout for the triceps, with the main focus on the lateral muscle bundle. The exercise requires special attention to the elbow joints, and it is important not to overload them.

How do you train?

Nobody has yet figured out how to pump up arms from scratch within a month. It is important to set achievable goals. It is possible to improve results during this period. Achieving the ideal, as you understand it, is difficult. So try to achieve your goal systematically by following the following rules:

1. Gradually increase the working weights, but be careful not to 'break' your technique.
2. Increase the number of repetitions, but within reason. Then increase the weight and return to the starting position.
3. Increase the number of sets and take proper 'rest' after core exercises.
4. Try to add variety to your workouts if you are experienced enough and want to increase the effectiveness of your exercises.
5. Maintain optimal intervals between sets - try to reduce rest times to one minute.

If you're not making progress, try increasing the intensity of your workouts - add more exercises and try to reserve two days a week for your triceps. Use supersets and combine your workouts. For example, train your triceps along with your chest muscles on the first day and along with your biceps on the second day.

BIOMECHANICS OF PHYSICAL MOVEMENT, VL UTKIN CHAPTER 2 THE HUMAN MOTIVE APPARATUS

The human musculoskeletal system is a self-sustaining mechanism consisting of 600 muscles, 200 bones and several hundred tendons. These numbers are approximate because some bones (e.g. spine, ribcage) are fused together and many muscles have multiple heads (e.g. biceps brachii, quadriceps femoris) or are divided into multiple bundles (deltoid, pectoralis muscle major, rectus abdominis, dorsal broad muscle and many others). It is assumed that the human musculoskeletal system is comparable in complexity to the human brain - nature's most perfect creation. And just as the study of the brain begins with the study of its elements (neurons), biomechanics first studies the properties of the elements of the musculoskeletal system.

The human musculoskeletal system is a self-sustaining mechanism consisting of 600 muscles, 200 bones and several hundred tendons. These numbers are approximate because some bones (e.g. spine, ribcage) are fused together and many muscles have multiple heads (e.g. biceps brachii, quadriceps femoris) or are divided into multiple bundles (deltoid, pectoralis major muscle , Rectus abdominis muscle, Dorsalis broadest muscle and many others). It is assumed that human motor skills are comparable in complexity to the human brain - nature's most perfect creation. Just as the study of the brain begins with the study of its elements (neurons), in biomechanics the properties of the elements of the musculoskeletal system are first examined.

The musculoskeletal system consists of limbs. A limb is a body part located between two adjacent joints or between a joint and its distal end. The members of the body are, for example, the hand, the forearm, the shoulder, the head, etc.

• Exercises for the triceps tibialis muscle.
• The muscles that move the foot.
• Lift your heels off the floor during the squat.
• The pronator is in anatomy.
• pronator and supinator muscles.
• muscle work while running.
• lower leg flexion.
• Anterior tilting of the pelvis.