HOW TO MAKE TRICEPS:INTRO,BENIFIT,ANATOMY,EXERCISES.

Introduction to Tricep Muscle-

The tricep muscle, also called the triceps brachii, is a large muscle located on the back of our upper arm that extends the elbow joint, allowing us to straighten the arm. Comprised of three heads – long head, lateral head, and medial head-it is crucially involved with straightening arm position and is thus often called upon when straightening arms.

Anatomy of the Tricep Muscle-

The triceps muscle can be divided into three heads – long head, lateral head, and medial head – each one coming from different areas on your shoulder blade and upper arm –

The long head is found near the infra glenoid tubercle of your scapula, while lateral/medial heads come from your humerus and attach at their respective points via bone bumps at the back of elbow joint called Olecranon process which completes your three-headed muscle structure.

The long head is the strongest among these three heads and is responsible for extending the arm.

Lateral and medial heads provide additional strength during arm adduction while all three work in unison to move the arm in different directions and support the stability of the elbow joint.

The triceps muscle is an invaluable ally and receives regular training to maintain strength and health. Whether you are an athletic professional or simply trying to stay in shape, give it extra love by regularly training it.

Benefits of Working the Tricep Muscle-

— Working your triceps has many benefits. Here’s why you should consider it-

Toned Arms: Exercising your triceps helps make your arms look more defined and sculpted.

Increased Strength and Power: Strong triceps boost your upper body strength, making it easier to do other exercises involving pushing movements.

Reduced Joint Pain: Regular tricep workouts can help alleviate pain in your elbows and shoulders.

Better Posture: Strengthening your triceps also improves your posture by strengthening your upper back and neck muscles.

Reduced “Bingo Wings”: Working your triceps can help tighten and tone the area commonly known as “bingo wings” or saggy upper arms.

Improved Well-being: Exercising your triceps can boost your self-confidence and overall well-being, making you feel better about yourself.

Injury Prevention: Strong triceps provide stability and support, reducing the risk of injuries during exercises and everyday activities.

How to Work the Tricep Muscle-

To strengthen and define your arms, focus on working your tricep muscles. Here are some simple exercises to target your triceps:

Tricep Dips:

1. Use a sturdy chair or bench.
2. Place your hands shoulder-width apart on the edge and slowly lower your body.
3. Push yourself back up to complete one repetition.

Tricep Kickbacks:

1. Grab a pair of dumbbells.
2. Keep your elbows close to your sides with your arms bent.
3. Extend your arms backward, squeezing your triceps.
4. Bring the dumbbells back in to complete one rep.

Tricep press downs:

1. Use a cable machine.
2. Start with your arms bent and the cable handle in your hands.
3. Bring the cable down by extending your arms until they are straight.
4. Raise the cable back up and repeat.

Aim for 8-12 reps per set and 3-4 sets for each exercise to promote tricep growth. Using the appropriate weight to maintain proper form throughout each repetition is essential.

Exercises for the Tricep Muscle-

The first exercise is the tricep pushdown.

This exercise is done with a cable machine or a resistance band. You’ll stand with your knees slightly bent and your feet shoulder-width apart. Grab the cable or band with an overhand grip and keep your elbows at your sides. Push down towards your thighs and return to the starting position.

The second exercise is the tricep dip.

This exercise is done using a flat bench or a chair. Start by sitting on the edge of the bench or chair with your hands on the edge and your feet planted firmly on the floor. Then, lower your body as far as possible and push back up to the starting position.

The third exercise is the tricep extension.

This exercise is done using a dumbbell or a resistance band. You’ll stand with your feet shoulder-width apart and hold the dumbbell or band with both hands. Keeping your elbows tucked in at your sides, extend your arms out from your body and then return to the starting position.

Variation of triceps-

Rice Pushdown:

1. Push the weight down with arms using a cable machine or resistance band.
2. Stand facing the machine, grip the bar or band with an overhand grip, and position elbows by your sides.
3. Push down until arms are straight, focusing on engaging triceps.
4. Slowly return to starting position and repeat.

Tricep Extension:

1. Extend the arm while holding a weight (dumbbell, kettlebell, or cable).
2. Stand or sit with your back straight.
3. Hold a weight in one hand, and extend the arm overhead with the upper arm close to the head.
4. Slowly lower the weight behind the head by bending the elbow.
5. Extend arm back up and repeat, keeping core engaged and avoiding back arching.

Tricep Kickback:

1. Target triceps from a bent position.
2. Stand with a dumbbell in each hand, knees slightly bent.
3. Bend forward at the waist with a flat back.
4. Keep elbows close to sides, extend arms backward, squeezing triceps at the top.

Slowly lower weights and repeat.

Modify for Increased Difficulty: Increase weight, sets, and reps or try advanced variations like one-arm tricep pushdowns or overhead tricep extensions. Challenge yourself without compromising form.

Tips for Working the Tricep Muscle-

To build defined arm muscles, focus on your triceps. Incorporate exercises like tricep dips, extensions, and close-grip bench presses into your routine. Use proper form, keeping your elbows tucked in and using a full range of motion. Include both heavy and light sets to build strength and endurance. Challenge your muscles consistently to see transformation in your arms.

Common Mistakes People Make When Working the Tricep Muscle-

• One common mistake is not using the correct form when working the tricep muscles.
• Using proper form is crucial for effective muscle engagement and avoiding injuries.
• Focusing on the mind-muscle connection enhances workout results.
• Giving the tricep muscles enough rest (at least 48 hours) is essential for growth and recovery.
• Varying exercises prevents boredom and helps to build strength and size.
• Avoiding these mistakes ensures safe and effective tricep workouts.