STRENGTH

TRICEPS

TRCIEPS BRACHII

Aesthetic and Physiological Importance of the Triceps Muscles

The triceps brachii is a prominent muscle located at the back of the upper arm and is essential for both aesthetic and functional movements. This muscle consists of three distinct heads: the long head, the lateral head, and the medial head. Together, these heads facilitate elbow extension and play a vital role in various pushing movements and overhead activities.

Long head The long head of the triceps brachii significantly enhances the muscular appearance of the upper arm, contributing to its overall definition and shape. This head plays a crucial role in elbow extension and shoulder stabilization, particularly during overhead movements. It also aids in various activities requiring pushing strength, such as bench pressing and overhead lifting, while providing support for shoulder joint stability during dynamic actions.

Medial head The medial head of the triceps brachii contributes to the overall muscular aesthetic of the upper arm while playing a critical role in elbow extension. This head is particularly engaged during activities that require controlled, steady movements, such as lifting and lowering objects. It provides stability to the elbow joint and assists in maintaining proper alignment during various pushing and pressing exercises, enhancing both functional strength and endurance.

Lateral head The lateral head of the triceps brachii enhances the muscular contour of the upper arm, contributing to a defined and sculpted appearance. This head is primarily engaged during powerful pushing movements, playing a vital role in elbow extension and shoulder stabilization. It is particularly active in exercises like push-ups and tricep dips, supporting the overall strength and functionality of the upper body while helping to maintain balance and coordination during dynamic activities.

Here are some of the best Strength building exercises for the Triceps

Skull Crushers

To perform skull crushers, lie on a flat bench and hold a dumbbell in each hand or use an EZ bar. Start with your arms extended straight up above your chest, palms facing each other. Keeping your elbows stationary, slowly lower the weights towards your forehead by bending your elbows. Make sure your upper arms remain perpendicular to the ground throughout the movement. Once the weights are close to your forehead, pause briefly before extending your arms back to the starting position, squeezing your triceps at the top. Aim for 2-4 sets of 5-8 repetitions, focusing on controlled movements to maximize muscle engagement and minimize the risk of injury. Go for max weight while maintaining proper form

demonstration

Overhead Tricep Extension

To perform the overhead tricep extension, select a suitable dumbbell or use a cable with a handle. Stand with your feet shoulder-width apart and hold the dumbbell with both hands, raising it overhead with your arms fully extended. Your palms should be facing upward, and your elbows should be close to your head. Brace your core and maintain a straight posture. Slowly lower the dumbbell behind your head by bending your elbows, ensuring that your upper arms remain stationary. Once your forearms reach a comfortable stretch, extend your arms back to the starting position, squeezing your triceps at the top of the movement. Aim for 2-4 sets of 5-8 repetitions. Go for max weight while maintaining proper form and emphasize a deep stretch.

demonstration

Tricep Pressdown

To perform tricep pushdowns, stand facing a cable machine with a straight or EZ bar attachment at the high pulley. Grip the bar with both hands, palms facing down, and take a step back to create tension in the cable. Start with your elbows bent at about 90 degrees, keeping them close to your sides. Brace your core and maintain a straight posture. Push the bar down until your arms are fully extended, squeezing your triceps at the bottom of the movement. Pause briefly before slowly returning to the starting position, ensuring that your elbows remain stationary throughout the exercise. Aim for 2-4 sets of 5-8 repetitions. Go for max weight while maintaining proper form emphasizing a deep contraction at the bottom.

demonstration

Smith Macine JM Press

To perform the Smith machine JM press, start by setting the Smith machine bar at about shoulder height. Sit on a bench with your back supported and position yourself under the bar, grasping it with a close grip, about shoulder-width apart. Lower the bar slowly to your chest while keeping your elbows tucked in at about a 45-degree angle to your body. Once the bar reaches your chest, press it back up, fully extending your arms, while maintaining control of the movement. Focus on engaging your triceps throughout the exercise and avoid flaring your elbows out. Aim for 5-8 repetitions per set, completing 2-4 sets in your routine. Go for max weight while maintaining proper form

demonstration

So... how did you feel after trying these exercises? How good was the pump? Let the FITFUSION community know ^_^

TRICEPS

Aesthetic and Physiological Importance of the Triceps Muscles

Here are some of the best Strength building exercises for the Triceps

Skull Crushers

demonstration

Overhead Tricep Extension

demonstration

Tricep Pressdown

demonstration

Smith Macine JM Press

demonstration

So... how did you feel after trying these exercises? How good was the pump? Let the FITFUSION community know ^_^

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