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The triceps - arm extensor

(Musculus triceps brachii)

 

The triceps (arm extensor) is on the backside of the upper arm. It consists of three muscle heads (Caput longum: long head / Caput laterale: lateral head / Caput mediale: inner head). All three of those heads converge in the lower zone of the upper arm and continue as tendon on the ulna.

 

 

Origin: Shoulder blade (long head)
Humerus (inner and lateral head)
 
Base: Ulna
 
Functions:

Extension of elbow
Retroversion in shoulder joint (pulls arm upwards on backside)
Adduction in shoulder joint (leads the arm to the body)
 

Exercise examples:  
Triceps

 

Dips

Triceps Dips

 

Course of motion:

  • Prop on bars with arms almost extended
  • Build tension
  • Keep torso upright
  • Bend knees and cross feet in the air (--> Stabilization of torso)
  • Controlled flexion and extension of arms
  • Flexion of elbows while lowering maximum of 90° degree

 

Breathing:

  • Inhale while flexing arms
  • Exhale while extending arms

 

Advices of proof:

  • Keep elbows near to the body
  • Do not fully extend arms while extending
  • Do not accomplish the distance of motion too short 
  • Do not take a swing
  • Watch a slow course of motion

 

Alternatives:

  • On a bench (hands prop on edge of the bench)
  • Between two benches (feet are laid on top)
  • Between two benches with additional weight (can be put on thighs)



 

    Triceps press

Triceps press

 

Course of motion:

  • Legs in slight step position respectively shoulder-width apart
  • Knees slightly bent
  • Hold bar in upper grip (palms show downwards)
  • Hands almost shoulder-width apart
  • Fix wrists
  • Approximately right angle between forearm and upper arm 
  • Elbows are tight to the body
  • Tense abdominal muscles, raise chest, bulge lower back very slightly backwards
  • Controlled downwards extension of forearms

 

Breathing:

  • Inhale while flexing arms
  • Exhale while extending arms

 

Advices of proof:

  • Elbows always keep same position and tight to the body
  • Do not fully extend arms in end position 
  • Do not take a swing
  • Wrist stays straight and in one line with the forearm

 

Alternatives:

  • One-handed with upper grip
  • One-handed or two-handed with under grip (palms show upwards)
  • One-handed with hammer grip
  • Use of a rope or cable pull



 

   Triceps kickbacks

Triceps kickbacks

 

Course of motion:

  • Fix torso
  • Back straight
  • Feet have fixed standing position 
  • Built tension of torso
  • Hands grasp middle - alternatively upper - cable pull
  • Palms show to each other
  • Fix wrists
  • Elbows are on height of eyes and show forward
  • Lead forearms forwards in oblique position (elbows are almost extended) and backwards (cable pull continuously stays under tension) - all in a controlled way 

Breathing:

  • Exhale while extending arms
  • Inhale while flexing arms

 

Advices of proof:

  • Wrists stay straight and do not snap off
  • Body tension is kept during the whole motion
  • Elbows always stay in same position
  • Cable pull is "tensed" during the whole motion
  • Do not take a swing

 

Alternatives:

  • With dumbbells (prop on a horizontal bench):
    • in upper or under grip
    • with turn
    • one-handed or two-handed
  • with SZ-bar

 


Advice: Besides the biceps (arm flexor), the triceps (arm extensor) is one of the important indicators for arm girth ! Those who wish to increase their arm girth and their strength should not neglect a strength training of rear arms.

 

 

  

Besides the workout with a multi-gym, you can also use the following training equipment for a motivating and varied strength training:



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