Many people know about triceps because they often hear about triceps. There are actually many ways to train triceps, but many people I don’t know where the triceps brachii is, but I believe some people know where the triceps brachii is. So, where are the triceps? How to train triceps brachii? Let’s find out together below.
Where are the triceps
1. Location and shape: Located behind the humerus. The outline of this muscle is clearly visible when the elbow is extended forcefully. This muscle is divided into 3 heads, namely the long head, medial head and lateral head. The long head is a biarticular muscle, and the medial and lateral heads are monoarticular muscles.
2. Starting point: The long head originates from the subglenoid tubercle of the scapula, the lateral head originates from the outer and upper bone surface of the radial nerve groove, and the medial head originates from the inner and lower bone surface of the radial nerve groove.
3. Insertion point: The three heads merge into one muscle belly, and the tendon ends at the olecranon of the ulna.
How to train triceps
Essentials of dumbbell neck arm flexion and extension movements
1. For the starting action, we usually take a sitting position, but of course we can also stand (personal habit). Sit on a flat bench, keep your upper body upright, and hold a dumbbell in both hands. Lift the dumbbells overhead and bend your elbows. The forearms naturally droop backward. Keep your upper arms close to the sides of your head (face).
2. At the beginning, slowly extend the forearm to straighten the arm until the triceps are tense and then pause for 2 seconds. Then slowly bend your elbows and return to the starting position.
3. Breathing method: Inhale before straightening your arms, and exhale when returning to the starting position.
4. Weight selection: The weight is moderate. Generally, you can do 12 to 15 reps in three groups. If you feel it is easy, you can add some weight.
Essentials of barbell supine arm flexion and extension movements
1. Starting position, lie on your back on a bench, hold a curved barbell in both hands, with the grip at shoulder height.Width, bend your elbows backward, and make the upper arm and forearm form a 90-degree angle.
2. At the beginning, keep the upper arm still, slowly straighten the elbow joint upward, pause for 2 seconds when the upper arm and forearm are in a straight line, and then slowly return to the starting position.
3. Breathing method: Inhale before straightening your arms, and exhale when returning to the starting position.
4. Weight selection: The weight is moderate. Generally, you can do 12 to 15 reps in three groups. If you feel it is easy, you can add some weight.
Essentials of bench flexion and extension movements
1. In the starting position, support your hands on a stool or bed with your hands shoulder-width apart or slightly wider than your shoulders, and bend your elbow joints to 90 degrees. Keep your upper body straight and don't shrug your shoulders. Your feet can be placed on a stool lower than the bed or on the ground.
2. Start by slowly straightening your elbows. until your elbows are straight. Pause for 2 seconds until the "triceps" are tense. Then slowly return to the starting position. Mainly, the shoulders must be relaxed during the exercise.
3. Breathing method: Inhale before straightening your arms, and exhale when returning to the starting position.
4. Weight selection: Moderate weight. Generally, do 12 to 15 reps in three groups. If you find it difficult, bend your knees.
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