Muscle of the Month: Triceps

samantha155
Jul 29
2 min read

Triceps: Your Arm's Power Player ------------------------------------------------------------ The "triceps" (or triceps brachii) is a large, thick muscle on the back (or dorsal part) of the arm. And it isn't just one muscle, but three distinct heads working together. Ever admired the defined arms of athletes or power yoga practitioners? You're seeing the triceps in action! But this muscle isn't just about aesthetics – it's crucial for arm movement, shoulder stability, and nearly every pushing motion you make. Empower Your Triceps: Quick Exercise Guide Ready to give your triceps some love? Check out this video for a few of my favorite Pilates exercises to target and strengthen these important muscles.

💪 Pro tips: * When working your triceps, focus on full range of motion and controlled movements. This ensures all three heads are properly engaged and reduces the risk of injury. * For exercises like military press, bench press, and push-ups: the closer together the arms are the more the triceps are recruited A wider grip or hand placement will activate the chest muscles more.

Anatomy: Three-Part Power The three heads combine to form a single tendon which attaches distally to the elbow, but from three separate origins: * Long head: Originates from the shoulder blade * Lateral head: The outer portion of the muscle which originates from the humerus * Medial head: The inner portion which also originates from the humerus

Actions: The triceps are responsible for:

* Extending (straightening) the elbow

* Stabilizing the shoulder joint

* Stabilizing the elbow joint when the forearm and hand are doing fine movements such as writing

* Generating power for pushing movements such as push-ups, bench press, tricep dips, military presses.

Biomechanics: How the Three Heads Work Together

Long Head:

* Crosses both shoulder and elbow joints

* Helps stabilize the shoulder during arm movements

* Most active during overhead movements

Lateral Head:

* Most visible head of the triceps

* Primary force generator for elbow extension

* Especially active during pushing movements

Medial Head:

* Deepest of the three heads

* Active in all elbow extension movements

* Particularly important in precise movements

Together, these three heads create powerful arm extension, enabling everything from pushing open doors to performing challenging exercises like push-ups and dips.

Function: Beyond Arm Strength

Strong triceps contribute to:

* Improved upper body strength and stability

* Enhanced performance in pushing movements

* Better balance in arm muscle development

* Protection against elbow pain

* Maintained independence in daily activities

When Things Go Wrong:

* Triceps tendinitis can occur with an overload of the muscle. It commonly manifests as chronic posterior elbow pain that worsens with active extension. The condition is commonly seen in men aged 30 to 40 years who are throwing athletes.

* Ruptures of the triceps muscle are rare and typically only occur in anabolic steroid users. The injury typically occurs due to either a fall on an outstretched hand or a direct blow to the triceps tendon.