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Top 3 exercises to build TRICEPS | Anatomy and Importance of tricep muscles, Information and more

Top 3 exrcises to build TRICEPS | Anatomy and Importance of tricep muscles, Information and more

By training, only bicep muscle is not giving you big-sized arms. Doing curl after curl of so many repetitions doesn't build sleeve-busting arms. As most of the guys don't know that TRICEP muscle covers 60% percent of the total portion of arms while BICEP muscle covers only 40% of arms. Many guys ignored to train triceps muscle and only focuses on biceps and expecting to have big arms like bodybuilders.

If you definitely want super-sized arms, you need to spend less time on your biceps, and dedicate a bit more time on your triceps. Because biceps are small muscle groups as compared to triceps.


WHY IT IS IMPORTANT TO TRAIN TRICEPS

Triceps are very important muscle group in upper arms. As triceps comprise of more than two-thirds of upper-arm mass. Thick, strong triceps not only make an increment in your arms but they also play a significant role in some of the most effective, important and popular exercises, like the press-movement exercises and bench press.

The tricep's main job is to extend the elbow (move the forearm away from the bicep), and help to stabilise the shoulder and scapula during most of the upper body exercises like lat pull-downs, flyes-movements, and push-ups.

Lack of strength in triceps make you lift less weight in pressing movements like bench press etc. as they also take part in these exercises or movements. So if you want big-sized arms and don't want to distract in other exercise because of your weak triceps then you should definitely focus on your tricep muscle.  


ANATOMY OF TRICEP MUSCLE

Tricep is a three headed muscle which is located at back of your arm. Because it has three heads therefore it named TRI-CEPS, as tricep comprises of three muscles. 

The three heads are called, 
1. LONG HEAD 
2. LATERAL HEAD
3. MEDIAL HEAD


Anatomy of triceps | Long head, lateral head, medial head
FRONT BODY VIEW


Long head of triceps

The long head of the triceps starts from the scapula and ends at elbow joint at the back of upper-arms.

Function - It has been said that the long head of tricep muscle is active when sustained force generation is demanded, or when there is a need for a synergistic control of the shoulder and elbow or both. 


Lateral head of triceps

Lateral head is considered to be the strongest of the three heads. It starts from the  posterior surface of the humerus (superior to radial groove) and ends at elbow.

Function - Lateral head is typically only active during extension at the elbow that occurs against resistance/force.


Medial head of triceps

Medial head of triceps originates from posterior surface of the humerus, inferior to the radial groove. It does not attach to the scapula.

Function - Medial head is active whenever forearm extension is occurring, nomatter it is against resistance or not.


Anatomy of triceps | Long head, lateral head, medial head
BACK BODY VIEW

Many peoples neglect to train the medial head of the triceps. If you want fully developed and strong triceps then you have work on every single muscle of the triceps whether it is long head or medial head or lateral head. You have to train all three heads of the triceps to get perfect shape of the tricep muscle.



As you know there are many exercises for tricep muscle but here i am giving you the topmost exercises to build triceps, to recruit more mass in tricep muscle, to develop more definition of triceps. These exercises works for beginners also. So, here are the top 3 exercises for triceps -


TOP 3 EXERCISES TO BUILD TRICEPS

1. Skull Crusher

Skull crusher is one of the best exercises to add massive mass to the triceps muscle. It is all time favourite exercise for most of the bodybuilders or fitness models.

Skull Crusher is done with the help of straight barbell or E-Z barbell. It majorly focuses on the long head of the tricep muscle and minorly focuses other heads. When you do skull crushers your long head gets stretched and trains tremendously.

Many people make mistakes while doing this, they usually takes outside their elbow which tends to engage other muscles also, but our primary goal is to train long head. That's why you need to hold straight your arms at 90 degree and make sure your elbow is facing towards the ceiling and maintain shoulder width apart distance between them.


If you are a beginner then you use straight bench to do this exercise. For those intermediates and advance level guys you can use decline bench version to do this exercise. On decline bench it becomes little bit tough but it affects and trains your triceps hard, also on decline bench lateral head also trains tremendously. If you want to focus very hard on long head of triceps then increasing the angle of the bench (inclined bench) will work more.

How many reps? If you want to gain muscle and want to hit fast twitch muscle fibre then do 6-10 reps, and if you want to lose fat and want to hit slow twitch muscle fibre then do 15-20 reps.


2. Tricep Push-Down

Tricep Push-Down is one of the top exercise to train lateral head of the tricep muscle. This movement only works if you train with right posture and right technique. If you do it with too much weight which you can't control then other muscles like shoulder, back involves and defeat the purpose (which is to train lateral head of tricep muscle). If you can’t control the weight then lighten the load. by keeping your ego aside. Ego-lifting is not gonna help to build triceps.

Make sure your arms must remain straight and you contracts the muscle at 90 degree throughout the exercise. Don't move your shoulders, if you do it then you can injure your shoulder very badly. So, fix your shoulder in a position, keeping straight back and arms, extend your arms below shoulder fully not partially. Many people did this stupid mistake of partial motion which is not good actually. Make sure you extend your arms fully (full range of motion), all the way down and all the way up, this needs mind-muscle connection. It is the right technique to do tricep push-down.

How many reps? Again if you want to gain muscle and want to hit fast twitch muscle fibre then do 6-10 reps, and if you want to lose fat and want to hit slow twitch muscle fibre then do 15-20 reps. When you train slow twitch muscle fibre then training becomes more endurance based and you get more definition and when you train fast twitch muscle fibre then training becomes more strength base and mass base.

3. Tricep Bench Dips

Tricep bench dips are the best exercise to train medial head of the tricep muscle. Medial head is a very small muscle but it is necessary to train it also. Bench dips activates the medial head by continuous movement of stretching and contracting the muscle.

Take two flat benches and place them two steps apart according to you. Place your hands on one bench and legs on other and slowly go down when your arms makes an angle almost 90 degree then stops and lift your body upward to contract the muscle.

In this exercise just make sure your hands are placed little more shoulder width apart on the bench. And fully stretch and contract the tricep muscle in full range of motion. Otherwise it's not gonna work and becomes waste of time.

If you are a beginner then do this exercise on your bodyweight and later on you can add up weights on your thigh according to your strength. Don't overload your thigh with weights you can't control otherwise you'll hurt yourself. Put weights which you can control and able to do this exercise in full range of motion.

Rep Ranges - If you want to gain muscle and want to hit fast twitch muscle fibre then do 6-10 reps, and if you want to lose fat and want to hit slow twitch muscle fibre then do 15-20 reps. When you train slow twitch muscle fibre then training becomes more endurance based and you get more definition and when you train fast twitch muscle fibre then training becomes more strength base and mass base.


So, guys these are the top 3 exercises for developing ultimate triceps. Make sure you add these exercises in your workout schedule. Also everything is waste if you don't have your proper nutrition. Because 70-80% is depends on nutrition and rest.
So eat healthy, take proper good sleep and you'll see results definitely within few weeks.

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