Triceps muscles | Peluc.net

Understand the anatomy of the muscles of the triceps

The brachial triceps, often called «triceps», are an essential muscle of the arm, located in the back of the upper part of the arm. Although it is often neglected in favor of more visible biceps muscles, the triceps play a crucial role in many movements of the bra and shoulder.

In this article, we will explore the anatomy of the muscles of the triceps, their function, their importance in the context of balanced training and practical advice to train them effectively.

What is the triceps?

The triceps consists of three muscle leaders, from which its name:

Long chef : This garment originates on the back of the shoulder joint, from the Scapola (Omoplate), and is inserted on the Elacran of the elbow. He is responsible for the extension of the elbow and also plays a role in extension and in the shoulder deduction.

Long chef muscle – triceps

Chief : This garment is located on the external part of the arm. It extends from the humerus (the arm bone) to the Alecran and is mainly involved in the extension of the elbow. It is often the most developed chef in those who train regularly.

Lateral head muscle – triceps

Chief medial : Located on the inside of the arm, this garment also comes from the humerus and is inserted on the Alecran. Although it is less visible than the other garments, it contributes significantly to the power of extending the elbow and is activated during many movements.

Médial Chef muscle – triceps

Anatomy and structure

Triceps is a considerable muscle that constitutes most of the bra muscular mass. Its structure consists of muscle fibers that come together to form a larger and more powerful muscle.

The different sections of the triceps allow a wide variety of movements and their activation can be influenced by the position of the bra and the type of exercise carried out.

Triceps function

Triceps has several important functions that go beyond aesthetics:

• Extension of the elbow : The main function of the triceps is to extend the elbow, which is essential for movements such as pushing or lifting objects. This includes daily activities such as obtaining a chair, pushing a door or lifting shopping bags.

• Stabilization of the shoulders : In addition to the elbow entertainment, the triceps helps to stabilize the shoulder articulation during some movements. This is particularly true when driving exercises are performed, in which adequate stability is needed to prevent injuries.

• Posture control : The muscles of the triceps play a role in maintaining posture, helping to stabilize the arms when we are standing or sitting. A strong triceps can also help prevent pain and tensions in the upper body.

• Participation in other movements : The triceps is also involved in many compound movements, such as lying down and pull -Up. This means that a strong triceps can improve your performance in a variety of exercises.

TRICILIPITY TRAINING

To develop the strength and size of the triceps, it is essential to include targeted exercises in the driving routine.

Here are some popular exercises, accompanied by advice to maximize their efficiency:

• Sauces : This exercise uses body weight to hit the triceps. By supporting yourself on parallel bar or a chair, you can effectively work all the garments of the triceps. To increase the difficulty, you can add weight using a ballast belt.

• Extensions of triceps : Whether with dumbbells or a bar, the extensions above the head or the extensions of the pulley are excellent to isolate the triceps. Make sure to keep your elbows near the head to maximize muscle activation.

• Pump : Although often associated with pectorals, pumps also aim for the triceps, especially if you keep your elbows near the body. For further challenge, try raised pumps or diamond pumps.

• Crausher del Cranio : This exercise is particularly effective in targeting the head of the triceps for a long time, using dumbbells or a bar. Make sure to check the movement to avoid injury to the elbow.

• Kickback of the triceps : This exercise mainly aims at the head and the medial head of the triceps. In the pending position, keep a handlebar in each hand and extend your arms backwards, keeping your elbows near the body. This allows maximum contraction and helps to sculpt the muscles.