Triceps. Where is it located, photo, anatomy, pumping exercises

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• 1 Triceps - exercises and training features 1.1 Anatomy and function

Reverse push-ups

The key exercise for triceps development. Great for athletes who find it difficult to do dips or who experience pain when doing dips. There are several options for this technique, designed for athletes with different levels of training.

It is possible to use weights so that muscle growth does not stop. The pectoral and deltoid muscles are involved in the process together with the triceps. Reverse push-ups can be performed from the floor or from a bench.

The arms located behind the back are bent while inhaling until a characteristic tingling sensation occurs in the shoulder joints. This is a signal that you should not go lower. It is necessary to keep your back aligned throughout the entire exercise.

As you exhale, the body is pressed upward with a leisurely straightening of the limbs. At the end point of the range of motion, the elbows should remain slightly bent. When body weight exercise does not bring the desired result, weights are added.

Triceps - exercises and training features[edit | edit code]

Yuzhakov Anton BEST EXERCISES FOR BICEPS AND TRICEPS

The best triceps exercises

Triceps muscle highlighted in color

Triceps

(lat.
musculus triceps brachii
) - triceps brachii muscle, produces elbow extension, is located on the back side of the humerus, consists of three bundles or heads - long (caput longum), lateral (caput laterale) and medial (caput mediale).

The mass fraction of the triceps is approximately 2/3 of the shoulder muscles, so its size plays a vital role in the formation of beautiful arms. By focusing on the biceps and forgetting about the triceps muscle, athletes contribute to the development of inharmoniously developed arms.

Anatomy and function[edit | edit code]

Main article:
Triceps brachii, Arm muscles.

M.triceps brachii

- a highly developed muscle, occupies the entire back surface of the shoulder; According to the name, it has three heads. The lateral and medial heads begin on the humerus, and the long one begins on the scapula.

Main function:

extends the forearm at the elbow joint; the long head also acts on the shoulder joint, participating in extension and adduction of the shoulder to the body.

Where is the triceps located?

The muscle group is located on the dorsum of the forearm and shoulder. It stretched all the way to the elbow joint. The triceps have a U-shaped configuration. Near the elbow bend, the muscle group bundles merge together and transform into an elastic tendon formation.

The triceps is located (a photo of a powerful muscle can be seen in the illustrated anatomical atlas) on the back plane of the arm and plays an important role in its flexion/extension. Depending on the constitutional characteristics of the body, it is presented in 2 variants of the anatomical structure: shortened and standard length.

Triceps

The first is predominantly characteristic of people with a mesomorphic or endomorphic body type. Triceps of standard length are typical for those with an ectomorphic anatomical model. A shortened muscle group looks more massive. The location on the surface of the hand remains unchanged.

Features of training[edit | edit code]

You should not train your triceps more than 1-2 times a week. Don't forget that many pectoral exercises load the triceps, so design your training program so that the triceps and pectoral muscles are trained on separate and distant days, thus achieving some periodization of the load.

But in some cases, the triceps can be trained on the same day as the pecs, since all basic chest exercises involve the triceps, and vice versa. This means that if you pump your chest, your triceps will pump on their own. To increase efficiency, do triceps workouts of varying intensity: light - medium - heavy and so on. After a hard workout, rest for at least 1 week.

In classic splits, triceps are usually the most overloaded muscle, due to the very specifics of training in split programs. To increase the volume of the triceps muscle, perform 8-15 repetitions. The total number of sets for triceps (the sum of sets of all triceps exercises) is 3-6.

Basic exercises[edit | edit code]

It is a mistake to believe that for arm muscles, isolation is the best choice. Triceps, like other muscles, are best trained by basic exercises, in particular the close-grip bench press and dips. For athletes with less than 2 years of experience, it is optimal not to use isolation exercises.

To basic exercises

triceps include:

• Push-ups Triceps push-ups with your back to the bench
• Pushups
• Dips
• Dips for girls
• Vertical push-ups on the machine

• Push ups
• Triceps push-ups with back to bench
• Dips
• Vertical push-ups on the machine
• Bench press
• Close grip bench press

Isolation exercises[edit | edit code]

exercises with free weights

• The French press is one of the most popular triceps isolation exercises.
• French dumbbell bench press
• French bench press
• Seated French press with dumbbell
• Seated French press with two dumbbells
• Extension of one arm with a dumbbell from behind the head
• Lying dumbbell extension
• Bent over arm extension
• Triceps extension behind the head using a rubber expander
• Extension of arms with a curved barbell from behind the head

• French press
• French dumbbell bench press
• French bench press
• Seated French press with dumbbell
• Seated French press with two dumbbells
• Extension of one arm with a dumbbell from behind the head
• Lying dumbbell extension
• Bent over arm extension
• Triceps extension behind the head using a rubber expander
• Extension of arms with a curved barbell from behind the head

exercises on the simulator:

• Extension of arms on the simulator
• Extension of arms on the upper block while standing
• Arm extension with the handle of the upper block with an underhand grip
• Arm extensions on the lower block
• Extension of one arm on the lower block
• Triceps extension using cable handle

• Extension of arms on the simulator
• Extension of arms on the upper block while standing
• Arm extension on the upper block while standing with an underhand grip
• Arm extensions on the lower block
• Extension of one arm on the lower block
• Triceps extension using cable handle

Triceps head training[edit | edit code]

Triceps brachii muscle: red - long head, yellow - lateral, green - medial

As mentioned above, the triceps consists of three heads, which form the so-called triceps horseshoe. Bodybuilding literature and articles often describe exercises that target one of the triceps heads so that you can selectively train only that one. In fact, almost all triceps exercises involve all three of its heads, and the mass fraction of one or another head is determined by the genetic data of the athlete. If your lateral head is lagging behind, then in practice it is virtually impossible to accelerate its development relative to the growth of the other heads. The long, medial and lateral heads always work together, so when performing any exercise they are loaded approximately equally.

However, there are some tricks that allow you to slightly shift the emphasis on one of the heads. To create more load on the long head

You should perform exercises that are performed with your arms raised and behind your head, as well as working in the shoulder joint, for example:

• extension of one arm with a dumbbell from behind the head;
• French press with the bar lowered behind the head and not to the forehead;
• arm extensions on the lower block.

• Extension of one arm with a dumbbell from behind the head
• French press
• Arm extensions on the lower block

Pronation of the hand and spreading of the elbows to the sides helps to shift the load on the lateral and medial heads

.

• triceps extension using a cable handle;
• extension of the arms with the handle of the upper block using an underhand grip.

• Triceps extension using cable handle
• Extension of arms on the upper block while standing

Triceps require a lot of concentration, so avoid cheating when performing exercises. For good results, the most precise technique is necessary.

Seated French press with dumbbells

The exercise is performed on a horizontal bench. The technique is aimed at working the lateral and elongated segments of the triceps muscle and the olecranon muscle.

Standard algorithm:

1. The palm of one hand and knee rest on the surface of the bench. The second leg remains on the floor. With your free hand you need to grab the dumbbell.
2. The forearm should be parallel to the floor. The elbow of the hand with the athletic apparatus is pressed to the body.
3. As you exhale, an extension movement follows. The arm needs to be brought in line with the torso. The triceps muscle is contracted for 1-2 seconds. frozen at the top point of the amplitude of movement.
4. As you inhale, slowly lower the dumbbell to the starting position, relaxing all the triceps bundles.

For each hand you need to do 4 approaches in one training process. The number of flexion/extension cycles is 8-12.

Triceps exercises with weights[edit | edit code]

• Bench press Close grip bench press

• Bench press
• Close grip bench press
• French press
• French dumbbell bench press
• French bench press
• Seated French press with dumbbell
• Seated French press with two dumbbells
• Extension of one arm with a dumbbell from behind the head
• Lying dumbbell extension
• Bent over arm extension
• Triceps extension behind the head using a rubber expander
• Extension of arms with a curved barbell from behind the head

Crossover arm extension

The exercise qualitatively loads all areas of the triceps and the elbow muscle located below. The technique provides for various execution options - regular grip, narrow, reverse.

You can extend your arms from behind your head. In each case, the main load falls on different parts of the triceps muscle. The use of a rope allows you to create directed tension on the lateral bundle.

Other muscle heads are used to a lesser extent during concentrated execution of the exercise.

The extension technique with ropes from the upper block involves the following sequence of actions:

1. You need to stand in the frame facing the handles and grasp the ropes with both hands. The elbows are pressed tightly to the body.
2. As you exhale, extend your arms, spreading them from the starting point of movement to the lateral surfaces of the thighs.
3. At the end of the amplitude, the hands are brought into a straight line with the forearms
4. The triceps need to contract as much as possible at the bottom of the force in order to feel a strong tension.
5. As you inhale, the ropes are returned to their original position.

During one workout you need to do 4 sets of 8-12 repetitions. To work the triceps muscle, you can use a special curved handle. This option uses muscle bundles to the same extent, but significantly facilitates grip and extension at the lower point of the range of motion.

Triceps exercises on machines[edit | edit code]

• Extension of arms on the simulator
• Extension of arms on the upper block while standing
• Arm extension with the handle of the upper block with an underhand grip
• Arm extensions on the lower block
• Extension of one arm on the lower block
• Triceps extension using cable handle
• Push-ups on a rowing machine

• Extension of arms on the simulator
• Extension of arms on the upper block while standing
• Arm extension on the upper block while standing with an underhand grip
• Arm extensions on the lower block
• Extension of one arm on the lower block
• Triceps extension using cable handle

Popular triceps exercises[edit | edit code]

Triceps exercises

There are a large number of triceps exercises, but not all of them are equally effective. Here is a list of the best exercises that give the best results in increasing triceps volume.

• French press

Another best triceps exercise that has no equal, along with the bench press, works all three heads of the muscle. The French press is recommended for both professionals and beginners to include in their training program. There are different variations of the French press, but they all have approximately the same effectiveness and target the same muscle portions as the classic French press.

• Dips

Yuzhakov Anton. Dips

A good basic triceps exercise, the goal of this exercise is to increase the size of the triceps, especially the lower part. The technique of dips on the uneven bars is quite simple. To increase efficiency, you can use weights. Mike Mentzer considers this exercise one of the best for triceps. Another advantage of the exercise is its accessibility; parallel bars are often installed in school stadiums, courtyards, parks and other places, so you can do push-ups on the parallel bars without going to the gym.

• Close grip bench press

One of the best basic triceps exercises, which is easy to perform and does not require complex machines. The bench press simultaneously engages the pectoral muscles, harmoniously developing both the shoulders and chest. The incline bench press allows you to selectively develop the back or front of the muscle, depending on the angle of inclination. It is recommended to include the bench press in the training program for both beginners and professionals.

• Pushups

Yuzhakov Anton. Extension of arms with a dumbbell from behind the head, alternately with each hand

Push-ups have a very important advantage: you have the opportunity to practice without any additional equipment or exercise equipment at home. Push-ups are actually a reverse bench press. During push-ups, the muscles of the back, abs and legs are additionally involved. Therefore, the exercise can be used as a warm-up. Insufficient load is the negative side of push-ups, but additional load can be created with the help of a partner or a backpack with a load.

• Push-ups in the simulator

Yuzhakov Anton. Lying dumbbell extension

This type of push-up is performed on a lever trainer and actually has no advantages other than ease of execution. The portions of muscles involved are the same as when performing push-ups on uneven bars. Push-ups in the machine help increase the volume of the triceps, as well as other basic exercises.

• Working out triceps on a block simulator

An excellent isolation exercise for the triceps, it allows you to finally finish off the triceps. Very similar to the dumbbell bent over stretch, but more effective. We do 3-4 approaches until complete muscle failure.

French bench press

The most popular exercise for strengthening and hypertrophy of the triceps. The lateral segment of the muscular system is maximally involved. It is recommended to perform the exercise by choosing an EZ-type bar, which slightly turns the forearms.

The largest head of the triceps muscle is located there. This exercise quickly develops your forearms. From time to time you can use a version of the French press with a regular bar. Changing the angle and vector of the load will allow you to specifically work out different parts of the muscular system.

When working with a standard bar, the main load falls on the medial head, located on the inside of the forearm. To perform the exercise, you need to stretch vertically on a bench, completely straightening your arms vertically upward. The barbell is lowered towards the head and returned to the starting position.

Combined triceps training[edit | edit code]

Yuzhakov Anton. Extension of arms on a block with a cord

Source Iron World Magazine No. 2 2012

Performing two or more exercises in a row without stopping for one muscle group is called a combination approach. In this article, we will consider the most convenient application of this method of increasing intensity using the example of triceps training. There are many exercises for training the triceps that use completely different weights for the same number of repetitions. For example, an athlete performing a French bench press with a weight of 70 kg for 10 repetitions can easily do the same 10 repetitions in a close grip bench press with a weight of 110-120 kg. Or doing a French press with the same 70 kg, he can easily do triceps presses with a weight of 100 kg on the same block for the same number of repetitions. Using this fact, you can create very convenient sequences of performing two exercises in a row for triceps impact training.

French bench press + close grip press[edit | edit code]

Having completed, for example, 10 repetitions of the French bench press to failure, we immediately move on to performing California bench presses with the same barbell, or (if desired) bench presses with a narrow grip. Since after performing French presses the triceps will already be tired, the weight of the barbell will be quite enough to perform the second exercise in the approach.

French press + lat press[edit | edit code]

Here everything is clear from the names - having completed the specified number of repetitions of the first exercise, immediately, without a pause, on the same block and with the same weight, we move on to the second.

Underhand grip lat press + overhand lat press [edit | edit code]

Having completed the triceps presses of the upper block with a grip from below, we finish off the triceps with a grip of the same block from above. It’s even more convenient to do this exercise separately with each hand; you don’t even need to grab the handle, just turn it around.

The advantage of these combinations is that they are performed with one apparatus; for those who train in a crowded gym and therefore cannot occupy two apparatus at the same time, this is especially true.

In these examples, due to the fact that there is no pause between the two exercises of the approach, the pumping of the triceps muscle is absolutely fantastic. However, frequent use of this technique can lead to results opposite to those expected. Instead of pushing for further growth of the triceps, you can simply retrain it.