Body Parts And Anatomy
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Anatomy of the Triceps Muscles
Muscular Anatomy
The Triceps Brachii has three heads which connect the humerus and scapula to the forearm bone called the ulna. These heads are known as the Lateral, Medial, and Long heads.
he Lateral head is located on the outward facing side of the humerus. This head is most responsible for the horseshoe shape of the Triceps.
The Medial head is located towards the midline of the body.
The Long head along the bottom side of the humerus and is that largest of the three heads.
The primary function of the Tricep is to extend the elbow (straightening the arm).
The secondary function of the Tricep is fulfilled only by the Long head of the muscle, which is the bring the arm down towards the body (adduction). The Tricep shares this function with the Latissimus Dorsi.
Anatomy and Exercises
Find out what functions your muscles perform and how they work
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Big triceps
By S.H. Bush
Every bodybuilder wants huge guns. Let's face it – what good is a bodybuilder with small arms? Fielding jokes about "spaghetti arms" and "pea shooters" isn't fun. Fortunately, not many guys are opposed to training their arms, and as a result, there are a lot of pretty good sets of biceps out there.

On the flip side, though, many of these future Mr. Olympias don't have much in the way of triceps mass. Here's a little secret, though: The true path to giant cannons is by building your triceps. Well-developed biceps look great, but you can't walk around hitting front double bi's all day long. Triceps are what fills up shirtsleeves. Flexed or not, triceps are the ticket to looking huge, no matter what you're doing.

The triceps brachii has three heads: the lateral, medial, and long heads. These muscles connect the humerus and scapula to the forearm bone called the ulna. It's important to ensure you incorporate exercises that hit all three of these heads to fully develop the back of your upper arm. Simply performing one exercise for triceps probably won't be enough.

Quick guide to triceps exercises
By Midows
Lying triceps extensions These place some extra emphasis on the long heads. Perform them with a cambered bar to avoid straining your wrists. Lie on a decline bench or a flat bench with your head off the edge and tilted toward the floor, so you get a full stretch without the bar hitting your forehead (there's a reason these are called "skull crushers"). If you can't keep your elbows steady, you're using too much weight.
Triceps pushdowns These emphasize the lateral heads. Keep your elbows at your sides and locked steady. Hold for one second and flex at each contraction.
One-arm dumbbell extensions These place emphasis on the medial heads. Grasp a dumbbell and bring the working arm straight up. Then lower the dumbbell directly behind your head. Achieve a full stretch and contraction with each rep. As always, make sure your elbow stays locked in place.
Muscles Safety
Training tips
  • Maintain your ideal body weight. The more you weigh, the more stress you are putting on your joints, especially your hips, knees, back and feet.
  • Move your body. Exercise protects joints by strengthening the muscles around them. Strong muscles keep your joints from rubbing against one another, wearing down cartilage. We can help you get started on an exercise program that works for you.
  • Stand up straight. Good posture protects the joints in your neck, back, hips and knees.
  • Pace yourself. Alternate periods of heavy activity with periods of rest. Repetitive stress on joints for long periods of time can accelerate the wear and tear that causes osteoarthritis.
  • Listen to your body. If you are in pain, don't ignore it. Pain after activity or exercise can be an indication that you have overstressed your joints.
  • Don't be static. Changing positions regularly will decrease the stiffness in your muscles and joints.
  • Forget the weekend warrior. Don't engage in activities your body for which your body isn't prepared. Start new activities slowly and safely until you know how your body will react to them. This will reduce the chance of injury.
  • Wear proper safety equipment. Don't leave helmets and wrist pads at home. Make sure you get safety gear that is comfortable and fits appropriately.
  • Ask for help. Don't try to do a job that is too big for you to handle. Get another pair of hands to help out.

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