Triceps Anatomy and Best Exercises to Target Each Head
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The triceps brachii (or more commonly known as the triceps) is a vital upper arm muscle group that significantly contributes to improvements in all your upper body strength, aesthetics, and function. It is one of the leading muscles to target for anyone in pursuit of bodybuilding, fitness, or strength training…Understanding the anatomy of the triceps muscle becomes a pressing gist. This article reviews the triceps muscle anatomy in detail and highlights the best exercises to build your triceps.
Anatomy of the Triceps
As its name suggests, the triceps brachii muscle is a three-headed muscle found on the back of the upper arm. It comprises approximately two-thirds of the muscle mass of the arm makes this muscle are considered to be vital in order to achieve big arms. Triced Brachii (Three Heads)
1. Long Head
The long head arises from the infraglenoid tubercle of the scapula (shoulder blade) and runs down the back of the arm to attach at the olecranon of the forearm. The long head of the triceps significantly contributes to shoulder and elbow extension. Due to its attachment to the scapula, it plays a role in arm elevation above the head, like during overhead extensions. Long Head : This is the biggest head of the triceps and you can see it from side or rear view.
2. Lateral Head
The lateral head arises from the back of the humerus, above the radial groove and enters into olecranon of ulna. Here, it sits on the lateral side of the tricep and enhances that round look of the arm. This head is mainly in charge of elbow extension, especially in exercises applied with the arms neutral or pronated. This is the part of your triceps that you can see most on the side or behind.
3. Medial Head
The medial head forms the other small portion of the triceps, originating from the rear surface of the humerus and inferior to the radial groove. It also inserts into the olecranon of the ulna. The medial head, meanwhile is situated below the other two heads and contributes to overall triceps mass (though this head isn't as visible indentations wise). It performs during all forms of elbow extension movement and is even used as a secondary mover on things like cable extensions, or when the other heads give up its activation — part of what happens with high-load work or late-set elbow extensions as I mentioned earlier.
Function of the Triceps
The triceps are an elbow extension muscle. But each head has somewhat of a different role depending on the position of the arm. The long head, for example, assists in overall shoulder joint stability and aids arm extension behind the body. However, power-building pushing movements predominantly engage the lateral and medial heads. This is because of the triceps role in a lot of exercises not just making the average bro look swole, but also contributing to functional strength when it comes to pushing, throwing and pressing.
Tricep Isolation Exercises
But to work them fully, you have to hit all three heads of the triceps. Using a combination of exercises that target every part of the muscle through different angles will help increase muscle building and strength. Here are some of the great exercises you can do to work your triceps:
1. Close-Grip Bench Press :The close-grip bench press is one of the best triceps compound movements. While the chest and shoulders are also tracked during this exercise, sub – variant hand placement targets the triceps much harder. Specifically, how to make: while lying on the bench, grip the barbell with a grip slightly narrower than the shoulders. Keep the elbows close to the body as you straighten your arms and allow the bar to descend to the chest. The primary focus is on the triceps,, namely, the lateral and the medial head. 2. Skull Crushers Lying triceps extension, or as it is more commonly called, skull crushers, is an ideal triceps isolation exercise for the long workout. How to make: while lying on the bench, take in hands the barbell or the EZ – bar, the hands should be on its width apart. Lower the bar to the forehead, bending your hands, then straighten them back. The primary focus is on the triceps, all three heads, the emphasis remains in the long head. 3. Overhead Triceps Extension The Overhead triceps extension targets the long head hard due to overhead arm positioning. How to make: hold a dumbbell with two hands and extend your arms over your head. Keep the ears tightly and lower the weight behind them, bending your arms, then straighten them back. The primary focus is on the triceps, mainly the long head. 4. Triceps Dips Compound exercise, for the efficient triceps, chest, and shoulders. A slight lean to the arms while maintaining a more upright body position increases the load on the triceps.
How To Do Push Up with Rotating Arms: Get in the top of a push up position on your hands and toes or knees. Bend your elbows so they are at 90-degree angles. Push yourself back to the starting position.
Emphasis: Lateral and Medial Heads
5. Triceps Pushdown
Triceps pushdownHow to do it: The triceps pushdown is a cable movement that keeps constant tension on the muscle through the full range of motion. You can place more emphasis on specific triceps heads by slightly changing your grip (rope, straight bar, or V-bar).
How to do it: Stand in front of a cable machine with the handle attached over the high pulley. Take An Overhead Grip And Keep The Elbows Close To Your Body(accessory_) Extend your arms to press the handle down. Return back to the start position under control
Primary Focus: All Three Heads, Slight Emphasis On Lateral Head
6. Diamond Push-Ups
This exercise uses your own bodyweight, so no other equipment is necessary. The diamond pushup variation specifically targets the triceps more than the standard pushup.
How to do it: Start in a push-up position and make a diamond with your thumbs and forefingers. Similar to a push-up, lower your body toward the floor, keeping your elbows tight against your sides. Press back up to start.
Muscle Primarily Worked: Isolation of the medial and lateral heads
HOW TO TRAIN TRICEPS FOR MAXIMUM GROWTH
For optimal triceps development keep these training tips in mind.
Progressive Overload: Keep your triceps on their toes by gradually increasing the weight, volume or intensity of your workouts over time. This is what helps you build those muscles of yours.
Increase Your Range of Motion: Perform full range-of-motion with every exercise. This will also ensure you are activating as many muscle fibers as possible so the key to this is going through a full range of motion.
Exercise Variety: Use different exercises that emphasize each head of the triceps. For instance, pair isolation moves (such as triceps pushdowns) with compounds (including close-grip bench press).
The total weekly volume for triceps to grow should be around 10–20 sets per week, depending on your ability and goals. Hitting the triceps 2–3 times per week is plenty — you can recollect optimal stimulus for growth.
Conclusion
Developing big and powerful triceps requires a clear understanding of their anatomy as well as what the most effective tricep exercises are. Adding a variety of compound and isolation movements to your training program and using good form will help you achieve these bigger, more powerful-looking triceps. Your triceps training, specific to aesthetic goals and strength gains or general functional fitness, will be key in reaching your ambitions.