%20(1).webp "4 Best exercises for triceps . Transform your arm")
The triceps muscle is a slow-growing muscle, which tires some bodybuilders, whether beginners or advanced, because it requires a long time and high-pressure exercises. It is slow-growing because of its large area, which takes up two-thirds of the arm muscles, and controls the largest amount of arm strength when performing exercises such as push-ups and press-ups. Therefore, in this article, we will explain the necessary information about the triceps muscle and the importance of exercising it, in addition to knowing its position in the arm through muscle anatomy, and the main and effective exercises to build a strong and coordinated triceps muscle.
The importance and benefits of triceps exercises
Importance of triceps in everyday movements: Triceps are essential for actions such as reaching and lifting, and play a key role in injury prevention.Physical and aesthetic benefits: Strengthening the triceps improves arm strength, refines their appearance, and optimizes performance in sports.
Metabolic impact: Developing the triceps promotes better calorie burning and supports overall metabolism.
Effective exercises: Movements such as dips or high pulley extensions are excellent for targeting the different bundles of the triceps.
Injury prevention and postural support: Strong triceps stabilize the joints and contribute to better posture, while reducing the risk of tendonitis.
Anatomy of the Triceps Brachii
Before entering the gym to exercise any muscle, you must know the anatomy of the muscle that you will exercise well so that you can, with time and continuity, feel the muscles of your body during the exercise to ensure its effectiveness. Without knowing the anatomy of the triceps, you will find yourself falling into the trap that we see most trainees fall into, even professionals, which is the stability of the exercise form that mainly targets one angle of the triceps while its effectiveness on the other angles is very slight, which delays the creation of strong triceps or causes them to appear in an inconsistent manner, which of course causes the trainee to be frustrated after all the effort he has made.As for the anatomy of the triceps muscle, it is called triceps from three, and triceps means three heads. It is the muscle with three heads or angles, and we must take into account each head of it at the time of the triceps exercise to achieve the maximum benefit from the exercise.
 |
| Anatomy of the triceps brachii |
The triceps brachii is a major muscle of the upper arm in the human body. The triceps run along the humerus (the main bone of the upper arm) between the shoulder and the elbow. Along with the biceps, it enables extension and retraction of the forearm.
When the triceps are contracted, the forearm extends and the elbow straightens; if the triceps are relaxed and the biceps flexed, the forearm retracts and the elbow bends. The triceps also serve to stabilize the shoulder joint at the top of the humerus. The shoulder has the greatest range of motion of any joint in the body, possessing the ability to turn and rotate in many directions.Thus, the triceps are divided into three muscles: the lateral head, the long head, and the middle head.
Long head
The long head of the triceps muscle meets the scapula bone, so the long head of the triceps begins at the scapula and attaches at its end to the elbow bone. The long head is the longest part of the triceps muscle and appears from the back of the arm.
Lateral head
This head originates from the humerus (upper arm bone) and extends to the elbow bone. The size of the lateral head is smaller than that of the long head and appears on the side of the arm.
Medial head
It originates from the humerus bone and ends at the elbow joint, and has almost the same starting and ending points as the lateral head. The medial head is the smallest of the three heads and the most difficult to exercise as well.
.Set up the inclined skull crusher to around 30-45 degrees. Pick the desired barbell.
.Sit down on the bench and hold the barbell on your thighs.
.Lay down, extend your arms and pull the barbell over your head. Keep an overhand grip on the barbell.
.Now extend the barbell straight up in the air over your head. Keep your arms slightly bent to maintain tension in your triceps. This is your starting position.
.Keeping your elbows fixed, lower the barbell to the forehead.
.Pause, then push the barbell above the extended position again.
.Without locking your arms, go on with another rep.
.Repeat for the desired number of reps.
(4 sets 10-12 reps )
.Attach a rope to a cable stack as high as possible and assume a standing position.
.Grasp the rope with a neutral grip (palms facing in) and lean forward slightly by hinging at the hips.
.Initiate the movement by extending the elbows and flexing the triceps.
.Pull the rope downward until the elbows are almost locked out and then slowly lower under control back to the starting position.
.Repeat for the desired number of repetitions.
(4 sets 10-12 reps )
.Attach a straight bar to a cable stack as high as possible and assume a standing position.
.Grasp the straight bar with a supinated grip (palms facing up) and lean forward slightly by hinging at the hips.
.Initiate the movement by extending the elbows and flexing the triceps.
.Pull the handle downward until the elbows are almost locked out and then slowly lower under control back to the starting position.
.Repeat for the desired number of repetitions.
(3 sets 10-12 reps )
.Position the barbell at the correct reach level on the rack (you should be able to grip/lift the bar off the rack with assistance).
.Load weight resistance according to your fitness level onto the barbell.
.Lie flat on the bench and grip the bar with your hands shoulder-width apart.
.Lift the bar with assistance from the rack, arms locked, and hold the bar straight over you.
.Inhale and slowly bring the bar down toward your chest, keeping your elbows close to your body for the entire exercise.
.Exhale and push the bar up using the triceps and locking arms at the top of the movement.
.Repeat the exercise for the recommended number of repetitions
.Performing exercises correctly is the basis for success.
.Avoid overtraining to prevent injuries.
.Take sufficient rest periods to regenerate the muscles.
.Drink enough water during exercise.
.Stick to the diet.
.Not performing exercises correctly can lead to injuries.
4 basic exercises to build the triceps muscle
There are many triceps exercises, whether old school or newly invented exercises. But you should know that each head of the triceps muscle has different exercises and methods, to put the required pressure on the head. Here we will try to provide you with four effective exercises to target each head separately with an explanation.Exercises
Incline skull crushers
(3 sets 10-12 reps )
.Sit down on the bench and hold the barbell on your thighs.
.Lay down, extend your arms and pull the barbell over your head. Keep an overhand grip on the barbell.
.Now extend the barbell straight up in the air over your head. Keep your arms slightly bent to maintain tension in your triceps. This is your starting position.
.Keeping your elbows fixed, lower the barbell to the forehead.
.Pause, then push the barbell above the extended position again.
.Without locking your arms, go on with another rep.
.Repeat for the desired number of reps.
Rope tricep extension
.Grasp the rope with a neutral grip (palms facing in) and lean forward slightly by hinging at the hips.
.Initiate the movement by extending the elbows and flexing the triceps.
.Pull the rope downward until the elbows are almost locked out and then slowly lower under control back to the starting position.
.Repeat for the desired number of repetitions.
Cable reverse grip pushdown
.Grasp the straight bar with a supinated grip (palms facing up) and lean forward slightly by hinging at the hips.
.Initiate the movement by extending the elbows and flexing the triceps.
.Pull the handle downward until the elbows are almost locked out and then slowly lower under control back to the starting position.
.Repeat for the desired number of repetitions.
Close grip bench press
.Load weight resistance according to your fitness level onto the barbell.
.Lie flat on the bench and grip the bar with your hands shoulder-width apart.
.Lift the bar with assistance from the rack, arms locked, and hold the bar straight over you.
.Inhale and slowly bring the bar down toward your chest, keeping your elbows close to your body for the entire exercise.
.Exhale and push the bar up using the triceps and locking arms at the top of the movement.
.Repeat the exercise for the recommended number of repetitions
Tips
.Use weights that allow you to control the movement..Performing exercises correctly is the basis for success.
.Avoid overtraining to prevent injuries.
.Take sufficient rest periods to regenerate the muscles.
.Drink enough water during exercise.
.Stick to the diet.
Common mistakes
.Overusing weights can lead to injuries..Not performing exercises correctly can lead to injuries.