Triceps. Where is, photo, anatomy, pumping exercises

One of the main muscle groups of the arm, which occupies 2/3 of its muscular volume, is the triceps. It works in conjunction with the biceps and is located just above it. The triceps muscle is critical for the appearance and strength of the upper limb, which is confirmed by photos of athletes.

Where is triceps located?

The muscle group is located on the dorsum of the forearm and upper arm. It stretched to the very elbow joint. The triceps are U-shaped. Near the elbow bend, the bundles of the muscle group merge together and pass 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 features of the body, it is presented in 2 variants of the anatomical structure: shortened and standard length.

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

Triceps brachii anatomy

The muscular system has a horseshoe-shaped structure and consists of 3 functional parts:

• Long muscular head. It is attached to the subarticular tubercle formation of the scapula. Stretches along the inner surface of the arm.
• Lateral head. The element is actually 2/3 of the volume of the muscle group. It starts from the shoulder tendon bundle and extends along the outer plane of the upper limb.
• Medial head, which is located on the dorsum of the thick bone of the shoulder and stretches to the elbow bend. This is the smallest part of the triceps muscle, separating the other 2 segments in the upper arm and connecting them in the lower arm.

Formed by the combination of 3 elements, the muscle group in the elbow area transforms into a flat and elastic tendon structure attached to the process of the joint. The posterior artery of the shoulder region, deep in the muscle layers, is responsible for the delivery of oxygen and nutrients to the triceps tissue.

The number of muscle fibers differs depending on the constitutional structure of the body. Their number affects the appearance of the upper limb and its strength characteristics.

The muscle tissue of the triceps is morphologically represented by multinucleated cells, including:

• a plasma sheath called sarcolemma, which is made up of collagen fibers and nerve synapses;
• intracellular space filled with sarcoplasm - a liquid biological material saturated with glycolytic enzymes and other protein compounds of the globular category;
• myofibrils - thin filamentous organelles of muscle fibers that provide contractile function;
• mitochondria are intracellular elements responsible for energy production.

The number of myofibrils is not constant, it changes under the influence of physical activity or strength training.

Triceps functions

The triceps muscle is the antipode of the biceps. Its main functional purpose is to extend the arm. Triceps, due to its anatomical power, protects tendons and articular joints from damage, taking up a significant part of mechanical stress and physical stress.

The medial element of the muscle group is responsible for this function. The leading role of the triceps is also important. The triceps muscle helps the shoulder joint to bring the limb to the torso. Innervation (communication with the central nervous system and the execution of cerebral commands) is carried out through the radial nerve.

How and why do women and men need to swing triceps?

Particular attention is paid to the muscle group in various sports. A developed triceps muscle is important for volleyball players, athletes, weightlifters. Women who want to lose weight often face the aesthetic problem of flabbiness and sagging of the skin in the forearm area.

The triceps is located (photos of athletic girls demonstrate the attractive state of this area of ​​the body) in such a place of the hands that attracts increased attention, especially in the summer season. To eliminate aesthetic defects in the form of flabbiness and ptosis, it is necessary to intensively train the triceps muscle.

This muscle is always overshadowed by the more expressive biceps. Full pumping of the muscles of the upper limbs is impossible without doing exercises for the development of triceps. Beginner athletes who do not pay enough attention to strengthening the triceps will not be able to achieve their goal.

The best exercises

The list of training complexes and techniques for pumping the triceps muscle is huge. The more intense the physical activity, the faster the progress becomes noticeable and the more preconditions for the rapid build-up of muscle mass are created.

During the training process, the nutrients necessary for hypertrophy enter the muscle fibers. Basic exercises are aimed at a comprehensive study of several muscle groups. Such techniques will allow you to quickly increase the working weight and activate all types of muscle fibers.

Basic exercises

When performing training complexes in this category, only the triceps muscle is involved, but also other groups. This is primarily about the muscles of the chest, shoulder girdle and back.

Basic exercises for triceps are presented in the table below:

Well-developed with the help of daily execution of the basic training complex, triceps looks impressive and gives bulk to men's arms, increases strength and endurance.

Isolation exercises

This category of muscle building techniques includes those in which only areas of the triceps muscle are involved. The delta, back and chest are not involved in the working out process.

The main task of such complexes is to refine the muscle group after performing basic exercises. Isolation techniques allow you to form an impressive relief, make the muscles more "cut" and expressive.

One such exemplary exercise is elbow extension on the upper block. It is performed in a standing position with legs wide apart. The technique involves all areas of the triceps muscle.

The main load is perceived by the lateral and medial segments of the group. The exercise should be done with the back muscles relaxed. This makes the risk of injury close to zero. The exercise is performed on a block frame.

The category of isolation techniques includes the extension of the arms weighed down with dumbbells from behind the head. Exercise significantly loads the elongated section of the triceps, which is rarely fully used when performing the basic complex.

The upper block can be operated with one hand or both. Thanks to this exercise, additional volume and impressive triceps relief are formed.

The bent over extension is another effective isolation technique. The exercise is performed with dumbbells and is intended for athletes with muscle imbalances in both arms.

Triceps Head Training

For the development of power parameters, it is important to evenly and harmoniously pump all the elements of the triceps muscle. Rapid progress is facilitated by specialized training complexes, forcing one or another head to take on the bulk of the load.

These include the reverse grip extension on the upper block. The technique must be performed with one hand. It is advisable to do 3 sets of 12 flexion / extension cycles. The French bench press with a neutral grip in a supine position is no less effective.

It provides for the implementation of 3 sets of 12, 10 and 8 repetitions during the workout, respectively. Evenly strengthens the head of the triceps muscle extension on the upper block with a rope handle in a kneeling position. It is recommended to do 3 sets of 15 cycles each.

Technique for performing exercises in the gym

Despite the rapid recovery of the triceps, it should not be overloaded. In the gym, for uniform pumping of all beams, different types of grips and types of equipment are used.

It is recommended to combine work on training machines with exercises in which only your own body weight is involved. The technique of using free weights and rope devices allows you to effectively work out all muscle bundles.

To do this, combine basic exercises with isolating exercises in equal proportions. For both, it is desirable to perform 3-4 sets of 8-12 repetitions. In the gym, it is recommended to carry out no more than 2 workouts per week.

The long section of the triceps is the only element of the muscle group that crosses the shoulder joint. It can be effectively pumped in the gym by extending the arms in an incline using a specialized machine.

Triceps is involved in all strength movements of the muscles of the upper extremities. He is involved in strength and adduction activities. The triceps muscle is located above the biceps and is considered its antipode. Numerous photos show the ideal relief in athletes who correctly perform the pumping technique for this muscle in the gym.

Extension of arms in a crossover

Exercise qualitatively loads all sections of the triceps and the ulnar 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.

To a lesser extent, other muscle heads are involved with a concentrated exercise.

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

1. You need to stand in the frame facing the handles and grab the ropes with both hands. Elbows are pressed tightly to the body.
2. On exhalation, the arms are extended, 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 should be contracted as much as possible at the bottom of the effort to feel the intense tension.
5. On inhalation, the ropes are returned to their original position.

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

Seated French press with dumbbells

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

Standard algorithm:

1. The palm of one hand and knee rest against the surface of the bench. The other leg remains on the floor. With your free hand, you need to grab a dumbbell.
2. The forearm should be parallel to the floor. The elbow of the hand with the athletic equipment is pressed against the body.
3. On exhalation, an extension movement follows. The arm should be brought in line with the torso. The triceps muscle is reduced for 1-2 seconds. frozen at the top of the range of motion.
4. On inhalation, the dumbbell is slowly lowered to the starting position, relaxing all triceps bundles.

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

French bench press

The most popular exercise for strengthening and hypertrophy of the triceps. The lateral segment of the muscular system is maximally used. It is recommended that you choose an EZ bar for this exercise, which slightly expands the forearms.

The largest head of the triceps muscle is located there. The exercise develops the forearms quickly. Periodically, you can use the French bench press with a regular bar. Changing the angle and load vector will allow you to purposefully 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 inner side of the forearm. To perform the exercise, you need to stretch vertically on a bench, fully straightening your arms straight up. The bar is lowered towards the head and returned to its original position.

Extension of the arms in an incline with dumbbells

Triceps is located (photos of athletes clearly illustrate this) in the shadow of a more developed biceps muscle. The technique of extending the arms in an incline with dumbbells is aimed at improving the strength characteristics of the lower part of all segments of the muscular system.

Especially such an exercise must be performed by athletes with a disproportion of the triceps muscle.

The standard technique is as follows:

1. You need to take a position to the side of the exercise bench, rest the palm of your free hand on the surface and turn it towards you.
2. One of the knees can be placed on a bench. You need to take a dumbbell in your free hand.
3. The elbow joint is bent at a right angle, controlling its location slightly above the level of the back at the top point of the range of motion.
4. As you exhale, hold your breath and fully extend the arm due to the muscular strength of the triceps muscle.
5. The forearm should remain motionless during the exercise.

In the process of sports work, you need to try to maintain a smooth pace and not make sudden jerks. The slightest deviations from the technique involve other muscle groups in the process, which reduces the effectiveness of the training.

Extension of the arm in an incline with support

This exercise must be performed in a clear alternation so as not to imbalance. The number of sets for both hands should be the same. It is recommended to continue training no more than 45-50 minutes. This duration has a scientific basis.

During this time, all accumulated glycogen is consumed - a glucose-based polysaccharide that enters the body with food. Further pumping of the triceps muscle by extending the arm in an inclination with support or in another way will lead to the destruction of muscle tissue.

Exercise technique:

1. A dumbbell is taken into the working hand with a neutral grip. In this case, the palm should be turned towards the body. The body should be tilted forward almost parallel to the floor. With your free hand, you need to rest against the bench.
2. From the starting position, the hand with the sports equipment is pulled back until it is fully extended.
3. At the top of the range of motion, pause for a second to create maximum tension on the triceps.
4. With a return movement, the elbow joint is bent until the forearm is located perpendicular to the floor.

The work is not difficult even for novice athletes. The main thing is that the extension of the arms in the slope does not turn into waving. Therefore, you need to make minimal pauses at the top and bottom of the movement.

Dips on the uneven bars

This time-tested gymnastic exercise builds muscle mass and gives elasticity to tendons. This technique is rarely included in a training program to strengthen and develop the triceps muscle, although all 3 heads are well worked out when it is performed.

The technique involves handling its own weight. The effectiveness of the exercise is scientifically confirmed by the results of electromyography. At a certain point, when exercising on the uneven bars, the growth of the triceps muscle stops. For further hypertrophy, weights must be used.

The main driving factor of progress is a gradual and systematic increase in working weight. Exercise on the uneven bars develops not only the triceps, but also the muscles of the chest. The load is tied to the belt. In many gyms, gymnastic bars are replaced with a special device - a graviton.

Extension of the arm with a dumbbell from behind the head

The exercise places a heavy load on the elongated part of the triceps and allows you to safely use heavy training equipment. It can be done while standing or sitting. This technique allows for symmetrical development of both triceps and allows more attention to be paid to the lagging arm.

Execution algorithm:

1. Starting position - standing with a straight back or sitting on a bench.
2. The working arm with the training equipment should be slightly bent at the elbow and pulled up.
3. The free limb can support the forearm for stability.
4. The working hand is slowly bent and returned to its original position.

The triceps is located (the photos show the symmetry of the muscles with the regular performance of this exercise) in a place that is well pumped by extending the arm with a dumbbell from behind the head.

Home Exercises

Triceps muscle training is useful not only for bodybuilders, but also for girls who want to have a beautiful figure. Women have a genetic predisposition to the accumulation of body fat in the upper arms and armpits.

At home, you can do many of the same exercises you do in the gym. They push up from the support, use different options for pumping triceps with dumbbells. The key to fast progress is adherence to the correct technique and regular training.

Narrow grip push-ups

The target muscle of the exercise is the triceps.

The process involves:

• pectoralis major muscle;
• anterior delta bundles;
• biceps;
• rectus and oblique abdominal muscles;
• quadriceps.

The exercise is complex.Its only difference from a regular push-up is the close proximity of the thumbs.

Reverse push-ups

A key exercise for the development of triceps. Great for athletes who find it difficult to do push-ups on the uneven bars or who experience pain at the same time. There are several options for this technique, designed for athletes with different levels of training.

There is the possibility of using weighting materials so that muscle growth does not stop. In the process, together with the triceps, the pectoral and deltoid muscles are involved. Reverse push-ups can be performed off the floor or bench.

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

On exhalation, the body is squeezed upward with a leisurely straightening of the limbs. At the end point of the range of motion, the elbows should remain slightly bent. When exercise with body weight does not bring the desired result, weighting agents are added.

Bodyweight Triceps Exercises

Such techniques are mainly reduced to push-ups. They are well suited for beginner athletes or for keeping fit at home. Among them are push-ups with a narrow setting of hands, reverse, on the elbows and many others.

The triceps extensor muscle protects the elbow joint from daily stress and concentrated tension during the training process. This important muscle is located above the biceps and is inferior in volume. Photos clearly prove that the triceps muscle is important for the aesthetic appearance and strength characteristics of the upper limb.

Triceps Videos

3 simple triceps exercises at home: