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Old 05-06-2011, 02:23 PM   #1
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Default Tricep Exercises - Videos & Description

Tricep Exercises - Videos & Description

* Bench Dips
* Cable Tricep Extensions
* Closegrip Bench Press
* Diamond Pushups
* Dumbbell Kickbacks
* French Press
* Incline Bench Skullcrushers
* JM Press
* Seated Dumbell Tricep Extensions
* Skullcrushers
* Smith Machine Closegrip Bench Press
* Tate Press
* Tricep Dips



The triceps brachii muscle (Latin for "three-headed arm muscle") is the large muscle on the back of the upper limb of many vertebrates. It is the muscle principally responsible for extension of the elbow joint (straightening of the arm).

Terminology

It is called a three headed muscle because there are three bundles of muscles, each of different origins, joining together at the elbow. Though a similarly named muscle, the triceps surae, is found on the lower leg, the triceps brachii is commonly called the "triceps".

Historically, the plural form of the adjective triceps was tricipites, a form not in general use today; instead triceps is used in both singular and plural (i.e., when referring to both arms). The triceps also make up 2/3 of the muscle in the arm.

Human anatomy

Origins

The long head arises from the infraglenoid tubercle of the scapula. It extends distally anterior to the teres minor and posterior to the teres major.[1]

The medial head arises distally from the groove of the radial nerve; from the dorsal (back) surface of the humerus; from the medial intermuscular septum; and its distal part also arises from the lateral intermuscular septum. The medial head is mostly covered by the lateral and long heads, and is only visible distally on the humerus.[1]

The lateral head arises from the dorsal surface of the humerus, lateral and proximal to the groove of the radial nerve, from the greater tubercle down to the region of the lateral intermuscular septum.[1]

Each of the three fascicles has its own motorneuron subnucleus in the motor column in the spinal cord. The medial head is formed predominantly by small type I fibers and motor units, the lateral head of large type IIb fibers and motor units and the long head of a mixture of fiber types and motor units.[2] It has been suggested that each fascicle "may be considered an independent muscle with specific functional roles."[2]

Innervation

All three heads of the triceps brachii are classically believed to be innervated by the radial nerve.[3] However, a study conducted in 2004 determined that, in 20 cadaveric specimens and 15 surgical dissections on participants, the long head was innervated by a branch of the axillary nerve in all cases.[4]

The fibers converge to a single tendon to insert onto the olecranon process of the ulna (though some research indicates that there may be more than one tendon)[5] and to the posterior wall of the capsule of the elbow joint where bursae (cushion sacks) are often found. Parts of the common tendon radiates into the fascia of the forearm and can almost cover the anconeus. [1]

The triceps is an extensor muscle of the elbow joint, and is an antagonist of the biceps and brachialis muscles. It can also fixate the elbow joint when the forearm and hand are used for fine movements, e.g., when writing. It has been suggested that the long head fascicle is employed when sustained force generation is demanded, or when there is a need for a synergistic control of the shoulder and elbow or both. The lateral head is used for movements requiring occasional high-intensity force, while the medial fascicle enables more precise, low-force movements.[2]

With its origin on the scapula, the long head also acts on the shoulder joint and is also involved in retroversion and adduction of the arm.[1]

Variants

A tendinous arch is frequently the origin of the long head and the tendon of latissimus dorsi. In rare cases, the long head can originate from the lateral margin of the scapula and from the capsule of the shoulder joint. [1]

Training

The triceps can be worked through either isolation or compound elbow extension movements, and can contract statically to keep the arm straightened against resistance.

Isolation movements include cable push-downs, lying triceps extensions and arm extensions behind the back. Examples of compound elbow extension include pressing movements like the push up, bench press, close grip bench press (flat, incline or decline), military press and dips. A closer grip targets the triceps more than wider grip movements.

Static contraction movements include pullovers, straight-arm pulldowns, and bent-over lateral raises, which are also used to build the deltoids and latissimus dorsi.

Elbow extension is important to many athletic activities. As the biceps is often worked more for aesthetic purposes, this is usually a mistake for fitness training. While it is important to maintain a balance between the biceps and triceps for postural and effective movement purposes, what the balance should be and how to measure it is disputed. Pushing and pulling movements on the same plane are often used to measure this ratio.

Evolutionary variation

In the horse, 84%, 15%, and 3% of the total muscle weight correspond to the long, lateral, and medial heads, respectively.[6]

Many mammals such as dogs, cows, and pigs have a fourth head, the "Accessory head", which lies between the Lateral and Medial heads.[2] In humans, the Anconeus is sometimes loosely called "the fourth head of the triceps brachii".
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Old 05-06-2011, 02:34 PM   #2
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Default Bench Dips

Bench Dips

Muscle Group: Triceps
Secondary Muscle Groups: Shoulders, Chest
Exercise: Compound Exercise
Movement: Bodyweight
Mechanics: Push

How to perform Bench Dips.

Quote:
1. For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.
2. Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
3. Using your triceps to bring your torso up again, lift yourself back to the starting position.
4. Repeat for the recommended amount of repetitions.

Variations: You can place your legs on top of another flat bench in front of you in order to make the exercise more challenging. If that variation also becomes easy, then you can have a partner place plates on top of your lap. Make sure that in this case the partner ensures that the weights stay there throughout the movement.
Bench Dip Videos:



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Old 05-06-2011, 02:45 PM   #3
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Default Cable Tricep Extensions

Cable Tricep Extensions

Muscle Group: Triceps
Secondary Muscle Groups: None
Exercise: Isolation Exercise
Movement: Cable
Mechanics: Push

How to perform Cable Tricep Extensions.

Quote:
1. Attach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.
2. Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. This is your starting position.
3. Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
4. After a second hold at the contracted position, bring the bar slowly up to the starting point. Breathe in as you perform this step.
5. Repeat for the recommended amount of repetitions.

Variations: There are many variations to this movement. For instance you can use an E-Z bar attachment as well as a V-angled bar that allows the thumb to be higher than the small finger. Also, you can attach a rope to the pulley as well as using a reverse grip on the bar exercises.
Cable Tricep Extensions Videos:


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Old 05-06-2011, 02:56 PM   #4
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Default Close Grip Bench Press

Close Grip Bench Press

Muscle Group: Triceps
Secondary Muscle Groups: Chest, Shoulders
Exercise: Compound Exercise
Movement: Barbell
Mechanics: Push

How to perform Close Grip Bench Press.

Quote:
1. Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
2. As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that - as opposed to a regular bench press - you keep the elbows close to the torso at all times in order to maximize triceps involvement.
3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
4. Repeat the movement for the prescribed amount of repetitions.
5. When you are done, place the bar back in the rack.

Caution: If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used. Also, beware of letting the bar drift too far forward. You want the bar to fall on your middle chest and nowhere else.

Variations: This exercise can also be performed with an e-z bar using the inner handle as well as dumbbells, in which case the palms of the hands will be facing each other.
Close Grip Bench Press Videos:



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Old 05-06-2011, 04:35 PM   #5
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Default Diamond Pushups

Diamond Pushups

Muscle Group: Triceps
Secondary Muscle Groups: Shoulders, Chest
Exercise: Compound Exercise
Movement: Bodyweight
Mechanics: Push

How to perform Diamond Pushups.

Quote:
"Diamond" push-ups are done by by placing both palms and the ground and touching together both thumbs and pointer fingers. This technique requires much more strength than regular push-ups due to the face that all of the weight of your body being "pushed-up" is focuses in one spot rather than spread out.
Diamond Pushups Videos:


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Old 05-06-2011, 04:41 PM   #6
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Default Dumbbell Kickbacks

Dumbbell Kickbacks

Muscle Group: Triceps
Secondary Muscle Groups: None
Exercise: Isolation Exercise
Movement: Dumbbell
Mechanics: Push

How to perform Dumbbell Kickbacks.

Quote:
1. Start with a dumbbell in each hand and your palms facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. Make sure to keep your head up. Your upper arms should be close to your torso and parallel to the floor. Your forearms should be pointed towards the floor as you hold the weights. There should be a 90-degree angle formed between your forearm and upper arm. This is your starting position.
2. Now, while keeping your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully extended. Focus on moving the forearm.
3. After a brief pause at the top contraction, inhale and slowly lower the dumbbells back down to the starting position.
4. Repeat the movement for the prescribed amount of repetitions.

Variations: This exercise can be executed also one arm at a time much like the one arm rows are performed.

Also, if you like the one arm variety, you can use a low pulley handle instead of a dumbbell for better peak contraction. In this case, the palms should be facing up (supinated grip) as opposed to the torso (neutral grip).
Dumbbell Kickbacks:



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Old 05-06-2011, 06:53 PM   #7
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Default Smith Machine Closegrip Bench Press

Smith Machine Closegrip Bench Press

Muscle Group: Triceps
Secondary Muscle Groups: Chest, Shoulders
Exercise: Compound Exercise
Movement: Smith Machine
Mechanics: Push

How to perform Smith Machine Closegrip Bench Press.

Quote:
1. Place a flat bench underneath the smith machine. Place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the flat bench. Using a close and pronated grip (palms facing forward) that is around shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
2. As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that as opposed to a regular bench press, you keep the elbows close to the torso at all times in order to maximize triceps involvement.
3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
4. Repeat the movement for the prescribed amount of repetitions.
5. When you are done, lock the bar back in the rack.

Caution: If you are new at this exercise, it is advised that you use a spotter as this exercise can be a bit challenging. If no spotter is available, then be conservative with the amount of weight used.

Variations: This exercise can also be performed with a barbell or e-z bar using the inner handle as well as dumbbells in which case the palms of the hands will be facing each other.
Smith Machine Closegrip Bench Press Videos:


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Old 05-06-2011, 07:00 PM   #8
BendtheBar
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Default Tate Press

Tate Press

Muscle Group: Triceps
Secondary Muscle Groups: Shoulders, Chest
Exercise: Compound Exercise
Movement: Dumbbells
Mechanics: Push

How to perform Tate Press.

Quote:
1. Step 1: Lie on a flat bench with a dumbbell in each hand.
2. Step 2: Clean the dumbbells to your shoulders and raise them straight overhead so that the dumbbells are parallel with the floor and your palms are facing forward. One side of each dumbbell should touch each other. This is your starting position.
3. Step 3: Inhale as you lower the dumbbells straight down to your chest, with the plate of each dumbbell right above your chest. Your upper arms should not move and your elbows should end up pointing straight outward with your palms facing forward and your thumbs on bottom.
4. Step 4: Exhale as you slowly reverse the motion back to the starting position.
5. Step 5: Repeat for a complete set.
Tate Press Videos:



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