The triceps muscle is located on the back of the upper arm and is a very important muscle in the arm. There are many benefits to a person who works out regularly, but before working out, you need to pay attention to some things, such as how to train triceps, how to train biceps, etc. So, where are the triceps? How to train triceps? Let’s take a look.
Where is the triceps
1. Location and shape: Located behind the humerus. The outline of this muscle is clearly visible when the elbow is extended forcefully. This muscle is divided into 3 heads, namely the long head, medial head and lateral head. The long head is a biarticular muscle, and the medial and lateral heads are monoarticular muscles.
2. Starting point: The long head starts from the subglenoid tubercle of the scapula, the lateral head starts from the outer and upper bony surface of the radial nerve groove, and the medial head starts from the inner and lower bone surface of the radial nerve groove.
3. Insertion point: The three heads merge into one muscle belly, and the tendon ends at the olecranon of the ulna.
How to train triceps
1. Kneeling arm flexion and extension
Keep your chest up, your abdomen in, and your back straight. The torso and thighs should always remain on the same plane. When bending your elbows, keep your arms as close to your sides as possible.
2. Incline barbell arm extension
Sit on an incline bench with an angle between 45-75 degrees, hold a curved barbell in both hands, and the grip is slightly narrower than the shoulder. . With your arms straight, lift the barbell above your head with your palms facing forward. This is the starting position of the movement. Keeping your upper arms fixed, bend your elbows and lower the barbell behind your head in a semicircular trajectory while inhaling. Until your forearm touches your biceps. Then contract your triceps and push the barbell back to the starting position while exhaling. After pausing at the top, start the next movement.
3. Incline push-ups
Stand facing a half-height Smith machine barbell or a stable platform, with both hands holding the barbell or supporting the edge of the platform, shoulder-to-shoulder distance apart Slightly narrower. Keep your body straight, your abdomen tight, your toes on the ground, and your arms straight. This is the starting position of the movement. Keeping your body straight, slowly bend your arms to lower your body while inhaling. Until your chest is close to the pole. Quickly straighten your arms, push your body back to the starting position, and exhale at the same time. Pause at the top for a moment before proceeding to the next movement.
4. Chest Throw while lying on your back
This exercise is great when you lack a partner or a wall. Lie on the flat ground with your knees bent. Start by placing the ball on your chest, holding the ball with its base in both hands. Use explosive force to push the ball up and along the elbow as hard as you can. When the ball falls, bothHand catches the ball.
5. Narrow push-ups
Lie face down on the floor, keep your body straight, tighten your abdomen, and touch your toes to the ground. Support your body with your arms straight, and your hands closer than shoulder-to-shoulder apart. This is the starting position of the movement. Keeping your body straight, slowly bend your arms to lower your body while inhaling. Until your chest is close to the ground. Then quickly straighten your arms, push your body back to the starting position, and exhale at the same time. Pause at the top for a moment before proceeding to the next movement.