The Basics of Triceps

Strong triceps may help body stability around the back and shoulders. This assists in increasing strength in the upper body and improving flexibility and endurance. The growth of the triceps brachii assists in the context of sports (especially sprinting).

What exactly is the triceps muscle?

The triceps, also known as the triceps brachii, is a large three-headed muscle on the dorsal side of the upper arm. The muscle is innervated by four branches of the radial nerve, receiving oxygen by branches of the deep brachial artery. Its name derives from the latin word “tri” which refers to the three separate heads on the triceps brachii muscle. The three origins of the muscle include: the long head, medial head, and lateral head. All three of these heads work together in their main function to extend the forearm. Separately, the long head also contributes to adduction of the arm at the shoulder joint.

Tricep Extension - Requirement: Dumbbells

A tricep extension is an isolation exercise involving the movement of only the elbow joint. This helps develop the long head; the biggest and longest part of the tricep.

In order to correctly perform a tricep extension - you must:

Lift the dumbbell directly over your head, making sure that your shoulders remain relaxed and your core engaged.
Bend your knees slightly and keep your elbows tucked in
Extend both your arms completely, then exhale and slowly lower the weight, bringing the weight behind your head by bending your elbows. Be sure the chest stays aligned over the hips and the back does not arch.
Inhale and reverse the exercise once you reach a 90-degree bend at the elbow, lifting the weight back to the starting position. The weight shouldn’t touch the back of your head when it is in its lowest position

Despite mainly focusing on the long head, the tricep extension actually targets all three origins of the triceps brachii. This exercise is significant in gaining muscle thickness and strength. Additionally, because triceps help with the core muscles of both the spine and back, they establish a much more fluid posture in your day-to-day life.

Tricep Pushdown - Requirement: Dumbbells or Cable

The Triceps Push-Down is a rather dynamic exercise that highlights the action of elbow extension. The activation of the elbow joint in this specific exercise helps activate and develop the lateral and medial head. The medial head is the tricep origin in between both the lateral and long head. It also happens to be in the middle of the three in terms of size.

To perform a tricep push down - follow these steps:

Start by bracing your core.
Tuck your elbows in at your sides and position your feet slightly apart. - Inhale.
Push down until your elbows are extended fully, but not in a straight arms locked position.
Keep your elbows close to your body and bend your knees slightly on the pushdown.
Keep from bending forward and try to keep your back as straight as possible when pushing down.
Exhale and return to the starting point at a controlled pace, not too fast or too slow.

If you find yourself having trouble with the tricep extension, the tricep pushdown provides relief to both wrist problems and elbow joint issues. The tricep pushdown illustrates a less significant extension on the elbow joint. Although, if this is still a problem, you should turn your focus to the rope attachment, which puts less pressure on the wrists.

Skullcrushers - Requirement: Dumbbells or Barbell

This exercise has no shortage of intimidation. The exercise itself is another variation of the tricep extension, however this time performed lying down. Intriguingly, the “skull crusher” name derives from the motion of bringing the weight down to your skull from an overhead position. Despite this, the exercise is beginner friendly and a solid way to develop the lateral head. The lateral head being the final and shortest of the few.

A skullcrusher is done through these following steps:

Start by lying on the bench.
Don't arch your back, instead drive your shoulder blades into the bench, squeeze your abs and glutes, and keep your feet flat on the floor.
Press the weight straight up above your chest.
Your upper arm should be just past 90 degrees, with your wrists strong and a tight grip on the bar.
Lower the weight slowly to an inch above your forehead, moving only at the elbows. Don't allow your shoulders to shift forward and keep your upper arm still. - Move the weight back up, moving only at the elbows, and squeeze your triceps at the top.

The skullcrushers exercise has found correlation in bench press strength. As a result, using this exercise to work in conjunction with your pecs and anterior deltoids can help in several different ways - not just being limited to throwing activities such as baseball and football.

Takeaway

The triceps muscle offers support during activities like pushing and lifting. Incorporating tricep isolation exercises can enhance your upper body strength and contribute to not only a well-rounded physique but also posture. Tricep extensions, pushdowns, and skullcrushers are good ways to target all three heads and develop tricep strength in the near future.

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Written By: Brooks

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