Triceps brachii muscle (Latin: triceps brachii) is the large muscle of the back of the upper arm and has 3 heads. Hence the name “Trí – Ceps” of (tri = 3 heads). Its function is to extend the arm. The biceps flexes (flexes) the arm. The triceps brachia muscle is often simply called triceps. The word brachii (brachial) means “arm” and the triceps means muscle with 3 heads. So if you talk about the triceps, it can also mean that this is another muscle with 3 heads. However, everyone relates “Triceps” to the arm (triceps brachii). The triceps accounts for 70% of the volume of the upper arm.
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- 1 Description
- 2 Origin
- 3 Insertion
- 4 Function
- 5 Tips
- 6 Exercises
- 7 See also
- 8 Sources
Muscle with 3 heads, which are called “vast” (internal, external, medium or long). It occupies practically the entire posterior aspect of the humerus, except for its posterior segment, which is occupied by the deltoid. It is a multipenniform muscle increasing the tension it can exert.
- Lateral Head (caput laterale)
The lateral head of the triceps brachii is the outer muscle that runs from the shoulder to the elbow and is crescent-shaped. When you do tricep extensions using a bar where your palms are pointed against each other, you focus more on the lateral head of your triceps.
- Long head (caput longum)
The long head begins at the shoulder blade just below the shoulder joint. Dumbbell triceps kickbacks are great for the long head and top of the side head.
- Middle head (medial caput)
The middle head of the triceps begins on the inside of the back of the arm. A few centimeters before the elbow joint, the lateral head and the middle head meet in a thick tendon. When you do tricep extensions using a straight barbell and grasping it with your thumbs pointing at each other, you focus more on the long, middle head. It is very thick, although it greatly exceeds the needs of the human being.
- The vast middle or long: in the infraglenoid tubercle of the scapula.
- The vast external: on the posterior aspect of the upper 1/3 of the humerus, along the outer edge.
- The vast internal: on the inner edge of the posterior aspect of the lower 2/3 of the humerus.
The 3 heads meet in a common and flat tendon that ends in the upper face of the olecranon.
The actions of the triceps brachii can be on the shoulder girdle and on the elbow:
- On the shoulder girdle: the vast middle or long acts by performing extension with adduction and internal rotation.
- On the elbow: the 3 vast ones perform extension.
It is an antigravity musclethat, in humans, it has lost part of its functions but maintains great resistance to prevent falls and protect the most sensitive part of the trunk and head. It is also a synergistic antagonist of the biceps brachii, facilitating the screwing action, specific to the human being in the manipulation of objects with an established purpose. The most effective position is a “semi-pronosupination” with flexion of about 20⁰-30⁰, whereby the triceps contributes to climbing or pulling. In full extension the triceps loses effectiveness because it tends to dislocate the ulna. Associating shoulder and elbow, the greatest effectiveness of the triceps occurs when we are placed in a slight flexion of the shoulder and a moderate flexion of the elbow. The triceps does not end exactly at the tip of the olecranon, but a little lower, which means that when we flex the elbow, the triceps tendon has a curvilinear disposition, which increases its power. The triceps leverage makes the resistance strike the hand antigravitationally, and the triceps then attempts to reestablish anatomical position.
- Stretch your triceps between sets and exercises.
- Don’t just focus on your bicep workout if you want to have big arms. The triceps makes up almost 70% of the volume of the upper arms. The biceps only 30%.
- Triceps Curl
- Triceps Bench Press
- Triceps Pushdown
- Triceps Extension with Pulley – Back
- Kickback with Dumbbell
- Triceps Funds in a Bank
- Triceps Funds Between Banks