Regarding triceps brachii, I believe everyone still knows about it. There are many training movements for how a person trains the triceps. Of course, there are a lot of things to pay attention to when training the triceps, but many people don’t know where the triceps are, but there are still people who do. So, where are the triceps? What's the best way to train triceps? Let’s find out together below!
Where are the triceps brachii
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 originates from the subglenoid tubercle of the scapula, the lateral head originates from the outer and upper bone surface of the radial nerve groove, and the medial head originates 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. Barbell front half press
The action is similar to an ordinary front neck press, but only do the second half of the range starting from the forehead, and pay attention to the tip of the elbow facing outward. Electromyography studies have shown that this movement stimulates the lateral head muscle fibers the most. The famous strength training authority Charles Polykun believes that this movement is the best movement for developing the lateral head of the triceps brachii, and has been specially designed for this movement.
Place the barbell on the squat rack with the height of the bar at the same level as your hairline; choose an incline bench, sit in a sitting position, and adjust the back of the bench to an 80-90-degree position to prevent the body from leaning forward. Use a narrow grip similar to the second half of a barbell press, keeping the tips of your elbows pointed outward.
2. Close-grip bench press with elbow tips facing outward
With the goal of developing the triceps brachii, when doing a close-grip bench press, it is recommended that the tips of the elbows face the legs, that is, keep the elbows tucked in. However, if the goal is to strengthen the lateral heads, pay attention to opening the elbows toward: the side of the body. . Bodybuilding master Franco·Zane likes to do this move on the Smith machine so that the tips of the elbows point out.
3. Rope push down
Action essentials: Stand in a standing position, hold short handles with both hands, and keep your upper arms close to your sides. Flex your arms, use the contraction force of the triceps brachii to press the short handle from top to bottom until the arms are straight, so that the biceps brachii is in the "peak contraction" position, pause for a moment, and then use the triceps brachii to control it slowly Restore upward. Action points: In order to improve the exercise effect, the upper arm should always be close to the body when doing the action. The elbow joint should not be raised. The triceps must be fully stretched and completely contracted. In addition, the trunk should not swing back and forth during the exercise.
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