introduction

The training of the muscles of the three-headed upper arm extensor (Triceps brachii) is often overshadowed by biceps training in strength training, although well-developed triceps muscles are more useful in most sports. Especially in sports where the upper arm has to be accelerated as quickly as possible (ball sauces, boxing, throwing, etc.), the triceps play a particularly important role. The triceps are mostly trained as secondary muscles during pressure movements (bench press, neck press). In addition to the "nosebreaker", the triceps press is a training exercise that trains the muscles of the triceps in a targeted and isolated manner.

Trained muscles

Triceps (M. triceps brachii)

Illustration of the triceps brachii muscle

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Illustration of the triceps brachii muscle: back of the right upper arm (A) and seen from the side (B)

Triceps brachii muscle
Triceps
(three-headed upper arm muscle)

  1. Three-headed upper arm muscle
    (Triceps), long head -
    Triceps brachii muscle,
    Caput longum
  2. Three-headed upper arm muscle
    (Triceps), side head -
    Triceps brachii muscle,
    Caput laterale
  3. Three-headed upper arm muscle
    (Triceps), inner (lower) head -
    Triceps brachii muscle,
    Caput mediale
  4. Elbow joint -
    Articulatio cubiti
  5. Ellschaft - Corpus ulnae
  6. Spoke shaft -
    Corpus radii
  7. Upper arm shaft - Corpus humeri
  8. Shoulder blade - Scapula
  9. Shoulder joint - articulatio humeri

You can find an overview of all Dr-Gumpert images at: medical illustrations

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Figure right arm: A - muscles of the flexor side (palmar side) and B - muscles of the extensor side (dorsal side)

Arm muscles

  1. Two-headed upper arm muscle
    (Biceps) short head -
    M. biceps brachii, caput breve
  2. Two-headed upper arm muscle
    (Biceps) long head -
    M. biceps brachii, caput longum
  3. Upper arm muscle (arm flexor) -
    Brachialis muscle
  4. Three-headed upper arm muscle
    (Triceps) side head -
    M. triceps brachii, caput laterale
  5. Three-headed upper arm muscle
    (Triceps) long head -
    M. triceps brachii, Caput longum
  6. Three-headed upper arm muscle
    (Triceps) inner head -
    Triceps brachii muscle,
    Caput mediale
  7. Knobby Muscle - Muscle anconeus
  8. Elbow - Olecranon
  9. Upper arm spoke muscle -
    Brachioradialis muscle
  10. Long spoke-side hand straightener -
    Muscle extensor carpi radialis longus
  11. Spoke-sided hand flexor -
    Muscle flexor carpi radialis
  12. Superficial finger flexor -
    Muscle flexor digitorum superficialis
  13. Long palm tendon tensioner -
    Palmaris longus muscle
  14. Extensor tendon strap -
    Retinaculum musculorum extensorum
  15. Short spoke-side hand straightener -
    Muscle extensor carpi radialis brevis
  16. Elbow-sided hand flexor -
    Muscle flexor carpi ulnaris
  17. Finger extensor -
    Muscle extensor digitorum
  18. Trapezius -
    Trapezius muscle
  19. Deltoid -
    Deltoid muscle
  20. Pectoralis major -
    Pectoralis major muscle

You can find an overview of all Dr-Gumpert images at: medical illustrations

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description

The exercise of the triceps extension can only be used on a cable pull. In order to prevent excessive and improper strain on the spine, the athlete stands in a step position. At the beginning of the movement, the bar is at chest level, the elbows are close to the body. The upper body is bent slightly forward. During the contraction phase, the muscles of the triceps actively push the barbell downwards. Keep your elbows close to your body. The number of repetitions and intensity depends on the performance requirements and training goals.

modification

As with many other weight training exercises, the tricpes press can be performed with an expander.

Here you will find detailed information about triceps extension with the expander


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