How to exercise triceps brachii with three movements with amazing results

　　The triceps brachii is a long muscle line on the outside of the arm. Its importance is self-evident, so it needs to be properly exercised. exercise Good for your body! So what specific movements are suitable for exercise? How to really understand the triceps brachii? Let’s take a look together!

　　1. Press down with heavy hammer

　　Note: Keep your upper arms close to your sides.

　　Action description: Slightly hold the chest and abdomen, slightly bend the legs, and fully bend the arms. The handle of the weight should be above the nipples on the chest, the rope should be as close to the body as possible, and the upper arms should be close to the ears. Press down vertically with both hands until your arms are completely straight.

　　2. Standing arm flexion and extension

　　Note: The upper arms are always perpendicular to the ground and as close to the ears as possible.

　　Action description: Stand with your feet naturally open, hold the barbell with both hands; with a narrow grip, straighten your arms and raise them upward, with your upper arms perpendicular to the ground. Hold the bells in both hands and bend them behind your neck until they reach the limit and then straighten them into the ready position.

　　3. Dumbbell arm extensions behind the neck

　　Note: The upper arms are always perpendicular to the ground and as close to the ears as possible.

　　Description of the action: Hold dumbbells with both hands, straighten your arms and lift them upwards, with your upper arms perpendicular to the ground and always keep them close to your ears. Hold the bells in both hands and bend them to the back of your neck to the limit, then straighten them and return to the ready posture.

　　Triceps brachii anatomy and function

　　1. The shape of the triceps brachii

　　The triceps brachii is the largest and most powerful muscle in the arm! As the name suggests, the triceps brachii has three heads: long head, medial head, and lateral head!

　　Muscle origin and end points:

　　Long head: The upper side starts from the subglenoid tubercle of the scapula and the lower side ends at the olecranon of the ulna!

　　Lateral head: originates from the posterolateral surface below the greater tuberosity of the humerus and ends at the olecranon of the ulna!

　　Medial head: arises from the posterior surface of the humerus (on the inside) and inserts into the olecranon of the ulna!

　　2. Function of triceps brachii

　　But it has other functions besides extending your elbow! Of the three heads of the triceps brachii, the long head is special! Because it spans two joints, the long head also has the functions of shoulder extension, shoulder adduction, and shoulder external rotation!

　　The triceps brachii plays an important role in life and sports. Pushing heavy objects, lifting heavy objects, getting up, sitting down or standing up on a chair, all of these actions use the triceps brachii.

　　In exercise, the triceps shoulder even more important tasks! Like push-ups, dips, bench presses, shoulder presses, pull-downs, and throwing movements, the triceps are indispensable agonists. Strengthening the strength of the triceps brachii plays an important role in improving sports performance for fitness enthusiasts or professional athletes! (Reference website: Fitness bar)