The triceps begin at the top of the scapula and the arm bone (humerus). It goes down the back of the arm bone, crosses the elbow, and attaches to the back of the ulna, which is one of the bones in the forearm.
How do they live?
Triceps straightens out (extends) the elbow, pulls the arm back (extends the shoulder), and adducts the shoulders, or brings the arm closer to the body.
When do triceps get used?
The triceps are often used with the muscles in our upper back. When we do push-ups and pull-ups, we use our triceps. We also use them when we do arm circles, active clocks, backstroke presses, and any other exercise where we straighten or lock out our elbows. Outside of the gym, we use our triceps to close the trunk of our car, climb trees, throw or dribble a ball, move a broom or vacuum back and forth, and take things out of or put them back in a cupboard.
When we don't use them enough, what happens?
The triceps are an important part of our daily lives, but many of us have weak triceps because we don't have to climb trees and throw spears to stay alive. The triceps are a big part of how strong our upper bodies are when it comes to holding, pushing, or pulling our own weight, and using tools. As with any other muscle, if your triceps don't work when they should, other muscles will have to do more work. Some of the muscles that make up for weak triceps are the pec major and trapezius, which are often already tight and overworked.
How can we strengthen our triceps and loosen them up?
Triceps that are weak are often also tight, and tight triceps can make it hard to move the shoulder or shoulder blade. The best way to make sure your triceps are strong, flexible, and happy is to use them in compound movements that involve multiple shoulder movements, like we do in Spears Strong workouts.It is not surprising that this subheading is at the top of the article. The chest, triceps, and front deltoids all work together to make a strong pushing action. This could be for an athletic reason, like blocking a defensive lineman off the line of scrimmage, or just to be able to kick a plateau in a heavy Bench Press. Since these muscles work together, you should train them with compound movements. The flat Bench Press is a common move that usually lets you lift the most weight. However, there are other exercises you should try for a stronger push and to strengthen your triceps in a way that works with the other muscles:
Bench Press at an Angle (especially with mid grip)
Plate-loaded standing press and chest press
Shoulder Balance
People don't usually think of the triceps as shoulder stabilizers, but I think that every muscle that attaches to the scapulae (shoulder blades) in some way helps to stabilize the shoulder. The triceps are also a good choice.
To make your shoulder more stable by strengthening your triceps, you need to work on all three of the muscle's heads. It's easy to get stuck training only the first two heads of the triceps, the lateral and medial, which are the easiest to target with Dips, Close-Grip Bench, and Skullcrushers. The third head, called the "long head," doesn't work until the upper arm moves away from the body, as in the French Press and Pullover variations.
If lifting weights over your head hurts your shoulders, you can change the Pressdown, which I think is the most overused triceps exercise ever, to work the long head of your triceps without pain.
Shoulders: A Lot More
We all have different bodies, so it makes sense that not everyone's shoulders can handle the same positions and loads in the air. Knowing this, it's best not to add to the problem by choosing bad exercises. One exercise you can get rid of from your routine to make room for one of the above moves is the old-school Bench Dips. There's nothing healthy about carrying a load with your arms completely turned inward. Most people, including athletes who throw things as part of their sport, should choose one of the better options above if they want to work their triceps hard.
Summary
Before choosing an exercise, it's always a good idea to think about what the muscles are used for. This keeps performance in mind and makes sure that all of the muscles are getting stronger at the same time. Also, when it's time to pull out the guns, there's nothing wrong with wearing a couple of solid horseshoes on the back of your arm.
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