Anatomy of the triceps brachii muscle, and a workout plan for it

Strong arms are key to doing almost all movements in the upper body. The triceps brachii is one of the most important arm muscles. It helps in many movements, especially heavy pushing like pushing doors, baby strollers, or lawn mowers. So in this article, we'll take a close look at the triceps brachii muscle and also cover a workout plan to build strength in this key muscle.

• What is the triceps brachii muscle or Triceps muscle? :

The triceps brachii or Triceps muscle is a large thick muscle on the back of the upper arm. It usually looks like a horseshoe shape on the back side of the arm.

The triceps brachii has three heads, each with a different origin, but they come together to form one long tendon.

• Structure of the triceps brachii muscle :

The triceps brachii is located in the back part of the arm and is made up of three heads. As follows :-

1. Long head :-

The long head starts at the infraglenoid tubercle of the shoulder, it connects to the shoulder. So it helps extend the arm and has a small effect on the shoulder joint. The long head helps extend and bring the arm closer at the shoulder joint. The lateral head helps extend the forearm at the elbow joint when the arm is resting or bent.

2. Medial head :-

The medial head starts at the back of the humerus, below the radial groove and attached to the muscle septum. The medial head does not connect to the shoulder, so it doesn’t affect the shoulder joint, neither in balance nor movement. It helps extend the forearm at the elbow joint when the forearm is resting or bent.

3. Lateral head :-

The lateral head also starts from the dorsal humerus like the medial head, but unlike the medial head, it’s above the radial groove and merges with the lateral muscle septum. This head is the strongest of the three heads of the triceps brachii muscle. The lateral head helps extend the forearm at the elbow joint when the forearm is resting or bent.

This shows that the main function The triceps brachii muscle straightens the forearm at the elbow joint. It also helps stabilize the elbow when the forearm and hand do tasks like writing.

• Here’s a workout plan to strengthen the triceps brachii muscle:

The best way to build strong, stable triceps is to choose exercises that target all three heads from every angle.

1. Diamond push-ups exercise:

• How to do the exercise:

1. Lie face down on the floor in a push-up position, lifting your body off the ground using your toes and hands.

2. Spread your fingers on the floor and touch your thumbs and index fingers of both hands together to form a diamond shape.

3. Make sure your back is straight, your core tight, and your legs are straight.

4. Bend your elbows as you lower down until your chin or chest touches the ground, or as low as you can go.

5. Keep your elbows close to your sides as you lower down.

6. Straighten your elbows to return to the start position, keeping your whole body straight.

7. You can repeat this exercise 15 - 20 times, in three sets.

2. Kickbacks Exercise :-

• How to do the exercise :-

1. Using a bench, place one foot on it with your hand on the same side of the body.

2. Extend your other foot to the ground and hold a suitable weight in the other hand on the same side of the body.

3. Pull the elbow of your arm holding the weight to your torso level.

4. Straighten the elbow of the arm holding the weight until it's parallel to your body.

5. Focus on keeping the upper arm still during the whole exercise.

6. You can repeat this exercise 15-20 times in three sets.

3. Dips exercise :-

• How to do the exercise :-

1. Using a chair or bench you can do this exercise.

2. Sit leaning back with your hands outside your hips, bend your knees at a 90-degree angle.

3. Raise your hands, keeping your hips close to the seat.

4. Bend your elbows at a 90 degree angle, lower your body down, then straighten your elbows and lift up again.

5. You can repeat this exercise 15 - 20 times, in three sets.

4. Rope push downs exercise :-

• How to do the exercise :-

1. You can do this exercise at the gym on the cable machine with ropes.

2. Stand straight in front of the cable machine, feet shoulder-width apart.

3. Hold the rope near the twisted ends by your thigh area.

4. Bend your elbows at a 90-degree angle, next to your torso.

5. Straighten your elbows, lower your hands to the ground, and stretch the rope slightly in both hands.

6. You can repeat this exercise 15 - 20 times, in three sets.

5. Skull crusher exercise :-

• How to do the exercise :-

1. Lie down on the floor or a flat bench, holding a suitable weight in each hand, with your hands spaced about elbow-width apart.

2. Bend your knees, keeping your hands firmly on the ground.

3. Raise your hands with the weights almost over your head.

4. Bend your elbows at a 90-degree angle, close to your head, almost touching your skull.

5. Straighten your elbows again, and raise your hands up.

6. You can repeat this exercise 15 - 20 times, in three sets.

You can choose whichever of the previous exercises suits you, and include them in your workout routine to target and strengthen your triceps. This helps work well on different muscles of your body and get a strong body that can handle all daily activities easily.

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