When it comes to upper body strength, many people often focus on their biceps, but it's essential not to overlook the triceps. The triceps brachii, commonly referred to as the triceps, are the large muscles located at the back of the upper arm. Not only do they play a crucial role in arm movement, but they are also key to achieving a well-rounded and defined physique. In this blog post, we will explore the anatomy of the triceps, their functions, and effective exercises to strengthen and define them.
Anatomy of the Triceps
The triceps consist of three distinct heads:
1. Long Head
This head runs along the back of the arm and is responsible for the overall mass of the triceps. It crosses the shoulder joint, making it vital for overhead movements.
2. Lateral Head
Located on the outer side of the arm, the lateral head contributes to the triceps' overall definition and shape, especially when flexed.
3. Medial Head
This head sits underneath the other two and is essential for the stability and strength of the arm.
Together, these three heads work in unison to extend the elbow and stabilize the shoulder joint, making them vital for various pushing movements.
Functions of the Triceps
The primary function of the triceps is to extend the elbow joint. This motion is crucial for various daily activities, such as pushing, throwing, and lifting. Additionally, strong triceps contribute to overall upper body strength and enhance performance in exercises like bench presses, push-ups, and overhead lifts. A well-developed triceps not only improves functional strength but also adds to the aesthetic appeal of the arms.
Effective Triceps Exercises
To effectively target and develop the triceps, here are some of the best exercises to incorporate:
1. Triceps Push ups
Hands placed right under shoulders, with elbows moving to the back of the room, lower yourself in a controlled manner and push back up keeping your arms close to your sides. Tricep pushups are a great way to engage all three heads of the triceps.
2. Tricep Press
This variation of the traditional chest press places more emphasis on the triceps. By using a narrower or hammer grip, you'll engage the triceps more effectively while still working the chest and shoulders.
3. Overhead Triceps Extension
Using dumbbells, this exercise targets the long head of the triceps.
4. Skull Crushers
This exercise is fantastic for isolating the triceps. Lying on your back, lower your dumbbells towards your forehead and extend back up, focusing on controlling the movement.
5. Triceps Kickbacks
This is a great way to isolate the triceps. You can use various grips and stances to keep your workouts varied.
Tips for Building Triceps Strength
Consistency
Aim to include tricep exercises in your routine at least once or twice a week for optimal growth. Every Surge class includes at least one exclusive tricep track that uses supersets and compound sets to reach muscle fatigue.
Progressive Overload
Gradually increase the weight you use in your exercises to continually challenge your muscles. Take notes. The Surge format was designed purposefully with isolated weight training so you can measure your progress.
Mix It Up
Incorporate different exercises and grips to target the triceps from various angles. Each Surge tricep track has something different in it. A new move, a different angle, stance or combination. This keeps your workouts fun, fresh and effective.
Rest and Recovery
Allow your muscles time to recover between workouts or classes to promote growth and prevent injury.
Conclusion
Incorporating triceps training into your fitness routine is essential for both strength and aesthetics. By understanding tricep anatomy and function, as well as utilizing effective exercises, you can achieve well-defined and powerful arms. Remember to stay consistent, challenge yourself, and enjoy the process of building your strength. Every rep, every class counts.
Build your muscles and strength with a Surge class. Find one at www.surge-fit.com/find-a-class.
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