< strong>Anatomy and function of the triceps brachii!
1. The shape of the triceps brachii
The triceps brachii is the largest and most powerful muscle on the arm! As the name suggests, the triceps brachii has three heads: long head, medial head, and lateral head!
Triceps brachii anatomy< /strong>
Muscle origin and endpoint:
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 tubercle of the humerus, It ends at the olecranon of the ulna!
2. Function of the triceps brachii
The most well-known function of the triceps brachii is to extend the elbow joint: all three heads are involved! (Elbow extension animation)
But besides extending the elbow, it has other functions!
As introduced before: Among the three heads of the triceps brachii, the long headIt is quite special! Because it spans two joints, the long head also has the functions of shoulder extension, shoulder adduction, and shoulder external rotation!
Stretch your shoulders
Shoulder adduction
3. Application in life and sports!
The triceps brachii plays an important role in life and sports. It is used to push heavy objects, lift heavy objects, get up, sit down or stand up on a chair, etc. to the triceps brachii.
In exercise, the triceps shoulder even more important tasks! The triceps brachii is an indispensable agonist muscle for movements such as push-ups, double-bar dips, bench presses, shoulder presses, pull-downs, and throwing movements. Strengthening the strength of the triceps brachii plays an important role in improving sports performance for fitness enthusiasts or professional athletes!
How to exercise?
1. Multi-joint compound movements: As long as the movement involves elbow extension, the triceps brachii will be involved! Actions such as bench presses, shoulder presses, push-ups, and parallel bars will all exercise your triceps!
2. Isolation movements: single-joint triceps extensions: rope push-downs, dumbbell dips, overhead dips, etc.!
It is recommended to focus on multi-joint compound movements, with single-joint movements as a supplement!
How to focus on the long head?
In addition to extending the elbow, the long head of the triceps brachii also has the functions of shoulder extension, shoulder adduction, and external rotation! Therefore, the long head will also participate in movements such as pull-ups, pull-downs, and rowing!
In addition to these
If you want to effectively train the long head of the triceps brachii, you can remember the following suggestions:
Doing elbow extension in the shoulder flexion and elbow flexion position, and adding shoulder adduction and shoulder external rotation in the shoulder and elbow extension position will make the long head more involved!
For example, all overhead arm extensions (supine, standing, bent over) can better focus on the long head!