Guide to Your Muscles: Triceps

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Toned triceps can help you round out your arms, making them look that much more incredible! In today’s Guide to Your Muscles, we’ll look at the anatomy of this important muscle group, and learn about some great ways to get it in shape.

Anatomy & Function

The triceps, or triceps brachii, is a muscle group located at the back of your upper arm. It has three “heads”, or points of origin. The long head of the triceps is attached to a depression in your shoulder blade (scapula) that forms the shoulder joint with your upper arm bone (humerus).

The lateral head of your triceps is attached to the upper back of the humerus itself. Finally, the medial head is attached to the middle and rear surfaces of the humerus.

All three of these heads merge, and are attached at the elbow to your ulna, one of the bones of your forearm.

The main function of your triceps is to extend your forearms when it contracts. The triceps thus work together with the biceps, responsible for flexing, to give you control of your forearms.

Triceps_brachii_muscle06

Exercises—Weight-Lifting:

There are a variety of triceps extension exercises with weights you might want to try.

For the lunge-style triceps extension, first stand in a lunge position, one leg forward and bent at the knee.

Grip the weight in the hand opposite of your forward leg, lean over your bent knee, and extend the weight behind you. Lift it about an inch, and do many repetitions. This form is excellent for toning the backs of the shoulders as well as the triceps.

For a more classic form with two hands, stand straight and hold your dumbbell behind your head with both hands. Your upper arms should be pointing straight up, and your elbows bent at about a 90-degree angle.

Now, keeping your upper arms stable, raise the dumbbell, moving only your forearms. Pause, lower it back, and repeat.

Exercises—Bodyweight:

The triceps also respond very well to bodyweight exercises.

Diamond pushups are excellent for the triceps. Do pushups with your hands forming a diamond shape on the ground, keeping abs, glutes, and thigh muscles tight.

Another good triceps exercise is the one-arm press. Lie on the floor on one side, say the left, and bend your knees slightly. Now, grab your right shoulder with your left arm, press your right palm against the floor, and lift with your right arm.

Dips are a must for your triceps. If you have a dip bar, this exercise starts with mounting it, pushing yourself upward until your arms are straight and feet off the floor. Now, lower yourself down until your elbows are bent at about a ninety-degree angle.

Without a dip bar, you can do this exercise by raising and lowering yourself from a secured bench or other object behind you.

In the starting position, raise yourself up from your bench, keeping your legs extended. Lower yourself with your elbows until they reach that ninety-degree angle, and then repeat.

Whether you favor weight-lifting or bodyweight exercises, stay safe and keep up the good work on your triceps!

 

Photo credit: Yellowstone

Photo credit: Anatomography

About the Author

Michael Schultheiss is a freelance copywriter, blogger and academic writer with wide-ranging experience in many business, consumer and academic subjects. His personal research interests include the life sciences, health, fitness, history and political science.

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    This is turning out to be a little bit excess subjective, nevertheless I a great deal prefer the Zune Market. The interface is colourful, contains more aptitude, and some amazing functions together with ‘Mixview’ that allow for on your own all of a sudden perspective similar albums, audio, or other consumers comparable toward what you are listening in direction of. Clicking on one particular of all those will heart upon that product, and another preset of “neighbors” will come into view, making it possible for on your own to navigate close to exploring as a result of identical artists, songs, or people. Conversing of people, the Zune “Social” is too great pleasurable, enabling your self locate other people with shared preferences and getting close friends with them. Yourself then can pay attention towards a playlist made based mostly on an amalgamation of what all your mates are listening in direction of, which is much too thrilling. These nervous with privateness will be relieved in direction of comprehend you can stop the community versus seeing your unique listening behaviors if oneself therefore just take.

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    Apple previously incorporates Rhapsody as an app, which is a superior begin, however it is currently hampered by means of the incapability toward shop locally on your iPod, and consists of a dismal 64kbps little bit selling price. If this alterations, then it will to some degree negate this comfort for the Zune, but the Ten music for every month will still be a massive plus within Zune Pass’ prefer.

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    This is getting to be a bit extra subjective, still I a great deal desire the Zune Marketplace. The interface is colorful, is made up of further more flair, and some great features including ‘Mixview’ that allow yourself all of a sudden watch related albums, music, or other end users identical in direction of what you’re listening in direction of. Clicking on one of all those will heart upon that solution, and yet another fixed of “neighbors” will occur into watch, making it possible for by yourself towards navigate in excess of looking into through comparable artists, new music, or consumers. Speaking of end users, the Zune “Social” is way too suitable pleasurable, letting your self uncover some others with shared tastes and getting to be friends with them. On your own then can pay attention in direction of a playlist manufactured based mostly upon an amalgamation of what all your good friends are listening in direction of, which is furthermore fascinating. These nervous with privacy will be relieved toward understand you can stay clear of the general public in opposition to watching your particular person listening practices if you thus pick out.

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    This is becoming a little bit further more subjective, nonetheless I considerably prefer the Zune Industry. The interface is vibrant, has added flair, and some interesting options together with ‘Mixview’ that permit oneself suddenly see identical albums, songs, or other users related in direction of what you’re listening towards. Clicking on just one of people will heart upon that solution, and another fastened of “neighbors” will arrive into see, allowing oneself in the direction of navigate about studying by means of comparable artists, songs, or buyers. Speaking of people, the Zune “Social” is additionally perfect pleasurable, letting oneself identify others with shared preferences and turning out to be pals with them. Yourself then can hear to a playlist designed centered on an amalgamation of what all your good friends are listening in direction of, which is much too interesting. People apprehensive with privacy will be relieved toward realize by yourself can stop the community towards looking at your specific listening practices if by yourself therefore pick out.

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    This is taking a bit even more subjective, still I considerably desire the Zune Market place. The interface is colorful, has additional flair, and some great options like ‘Mixview’ that make it possible for on your own all of a sudden watch similar albums, music, or other end users related towards what you happen to be listening to. Clicking upon one of all those will middle on that products, and another established of “neighbors” will arrive into watch, enabling yourself towards navigate above researching as a result of identical artists, tunes, or buyers. Conversing of people, the Zune “Social” is way too great enjoyable, making it possible for oneself find other individuals with shared tastes and getting friends with them. On your own then can pay attention towards a playlist made based mostly upon an amalgamation of what all your buddies are listening towards, which is on top of that fascinating. These fearful with privacy will be relieved to know oneself can avert the general public versus viewing your personal listening behaviors if you therefore select.

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    Apple presently consists of Rhapsody as an app, which is a Wonderful commence, however it is by now hampered by means of the inability to retailer regionally upon your iPod, and is made up of a dismal 64kbps little bit cost. If this adjustments, then it will somewhat negate this comfort for the Zune, nonetheless the 10 songs for each month will even now be a significant plus inside Zune Pass’ choose.

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    Palms down, Apple’s app retail store wins via a mile. It truly is a massive amount of all styles of programs vs a alternatively unsatisfied amount of a handful for Zune. Microsoft is made up of Designs, specially within just the realm of game titles, still I’m not positive I’d have to have towards wager upon the potential if this attribute is major in direction of oneself. The iPod is a considerably superior decision within just that scenario.

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    Zune and iPod: Utmost human beings examine the Zune in the direction of the Touch, however soon after seeing how slender and shockingly lower and mild it is, I test it toward be a as an alternative distinctive hybrid that brings together features of both equally the Contact and the Nano. It is really unbelievably colourful and gorgeous OLED display is a little bit smaller sized than the touch screen, however the participant by itself feels Extremely a little bit smaller sized and lighter. It weighs with regards to 2/3 as substantially, and is drastically scaled-down inside width and height, while currently being merely a hair thicker.

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