Steve Davis clearly displaying the three heads of the Triceps.
Part One is Here:
Part Two Begins Here . . .
We were born childlike, choosing to add "adulthood" to our lives and worldview.
Yawn.
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TRICEPS BRACHII
The triceps muscle is located on the back of the upper arm and extends the entire length of the humerus. It is the largest arm muscle when fully developed and arises by three heads, hence its name and, there we shall find the meaning of a dino saying his triceps are all saur.
Lift or click to enlarge.
The long head arises (originates) by a flattened tendon from the infraglenoid tuberosity of the scapula (shoulder blade, a good area for slow-cooked meat cuts in all mammals, especially pigs turned into "pork"), and is blended at its upper part with the capsule of the shoulder joint. The muscular fibers pass downward between the teres major and teres minor and also between the other two heads of the triceps and join them in the tendon of insertion.
The lateral head arises from the posterior surface of the body of the humerus near the insertion of the teres minor and from the lateral border of the humerus and the lateral intermuscular septum; the fibers from this origin converge to the tendon of the insertion.
Note: you may want to refer to the anatomy diagrams in Part One.
The medial head arises from the posterior surface of the body of the humerus below the groove for the radial nerve (about halfway down the humerus from the shoulder). Some of the fibers are directed downward to the olecranon (at the elbow) while others converge to the tendon of insertion.
Function: The triceps is the exterior of the forearm and tends to strengthen the arm. When the arm is extended, the long head of the muscle (attached to the scapula) may assist the latissimus dorsi and teres major in drawing the humerus backward, or downward if the body is erect.
Exercises Which Develop the Triceps
The most effective exercises for developing the triceps are those in which the arm is straightened against resistance. All forms of one and two arm pressing vigorously involve this muscle. More direct work on this part is obtained through "triceps curls" which may be performed in the supine, sitting, or standing position. Floor dips (pushups), parallel bar dips, and handstand dips also work strongly on the triceps.
Most exercises that intensively work the triceps, also develop the deltoids (particularly presses); consequently, you seldom see an arm with well developed triceps without being accompanied by shapely deltoids.
(1) Press from behind neck - This favorite exercise of many is one of the best developers for upper back, shoulder and triceps muscles. [Note: varying the grip width can lead to some interesting tweaks that include more, or less triceps, much like a bench press. Try an EZ-bar on some close-grip PBNs. The closer the grip, the more the exercise can go from a press to an extension. Unfortunately, you don't see vids or photos of many top shelf, known lifters doing close grip PBNs, so they must be worthless, right?]
At the start of the exercise, the barbell is rested across the shoulders behind the neck, the hands gripping the bar with a slightly wider than normal press grip. The bar is pressed up and over the head until the arms lock out, inhaling during the lift. Return the bar to starting position and exhale as it descends. Repeat the movement without pausing between repetitions. This exercise may be performed while seated on a bench or while standing.
(2) Supine press on bench with barbell or pair of dumbbells - This popular exercise hardly needs description, but a shorter name such as "bench press" would be nice at a later date. It is unlikely that any bodybuilder who ever trained with weights has neglected this exercise.
The exercise is practiced in the supine position (lying on back) on a bench. The weight is pressed from a position near the chest to arms' length. The triceps are vigorously exercises if a narrow or close grip is used, Normally a bar is used for the close grip press.
Since the triceps are not called into fullest play until the lift is halfway completed, it is worthwhile as a variation or addition to this exercise to load the bar to a poundage heavier than that used with the regular supine press, and perform some half-repetition (partial) movements known simply as "press-outs." This will develop great strength and power in the triceps. Press-outs are to the supine (or military) press what the half-knee bends are to the full squat for strength development.
(3) Triceps curl - This exercise, specifically designed to develop the triceps, has several variations, all equally good. The variation preferred by the writer consists of lying on a bench with a pair of dumbbells in the hands (a barbell works just about as well) at arms' length overhead for the starting position. The arms should not be perfectly vertical, but should lean to a position slightly behind the head, in order to place tension on the triceps throughout the entire movement. The weight is then lowered by bending the arms at the elbows and without changing the attitude of the upper arms. That is, the elbows should remain in essentially the same position. Without pausing, return the weight to the starting point.
While we are describing the variations of this exercise, the leaning triceps curl may well be included. The body is bent forward in receiving position A1, i.e., bent forward from the hips until the upper body is parallel to the floor. The arm holding a dumbbell is also bent to a right angle with the upper arm horizontal and forearm vertical. Execute the exercise by lifting the forearm, and dumbbell of course, to the rear until the arm is straight or nearly so. A surprisingly light weight will prove ample for even the advanced bodybuilder. Ain't that a kick in the back. Get your kicks, at Gym 66. Back in the saddle again, back where a gym is a gym. Kickbacks@giveitaname.etc.
(4) Repetition side presses - This exercise is a terrific developer for goth deltoids and triceps, er, for both deltoids and triceps. These two muscles work closely together in this one arm lift. Performed as a single attempt lift, it is very similar to the bent press, except both legs remain straight and the free hand may not touch the body during execution of the side press.
A dumbbell is usually preferable to a barbell for this exercise, because less effort is required in finding the point of balance.
To perform the exercise, hold the weight well to the side and see that the forearm is vertical with the elbow directly under the center of gravity of the bell. Bend upper body toward the side opposite the lifting hand. If the weight is held well back of the hip, the upper body may be bent slightly forward. Continue bending until the arm is straight. Then arise to the erect position. Watch the weight at all times during the lift.
Other muscle benefitted by this exercise include the spinal erectors of the lower back and the external obliques and other side muscles.
(5) Military or Olympic press, and two-hands jerk - two competitive lifts which require great triceps power to complete. When performed in repetitions, the deltoids and triceps both receive a vigorous workout.
DELTOIDEUS
From these places of origin the muscle fibers converge and unite in a thick tendon which is inserted into the deltoid prominence on the middle and the lateral side of the body of the humerus.
Function: The deltoid raises the arm to the side; the frontal portion assists the pectoralis major in drawing the arm forward; and the posterior portion assists the teres major and latissimus dorsi in drawing the arm to the rear.
Exercises which develop the deltoids: The most direct movements which involve the deltoids consist of those which raise the extended arm to shoulder level. Commonly, the arm is raised above shoulder level in various exercises, but if the arm is kept straight, this is not necessary for deltoid work.
(1) The "deltoid raise" - the exercise may be called the forward raise, if the weight is lifted to the front, or the lateral raise if the weight is lifted to the side. The forward raise is commenced with the hands holding a bar or pair of dumbbells resting over the thighs. The weight is then lifted to the front with arms straight, until it is in front of the thighs after a short pause at the height of the lift. Inhale upon lifting; exhale upon lowering the weight.
The exercise may be practiced one arm at a time, if dumbbells are used. Greater concentration may be centered on the movement if one arm is exercises at a time. Each movement should be carefully and deliberately practiced to thoroughly work the muscle.
(2) One arm dumbbell military press - of all the variations of the press, this exercise is probably the best for development of the deltoids. The body should be perfectly erect (or as nearly so as possible) and the free hand should be anchored to a firm support (a door or upright post) to assure against cheating.
The dumbbell is held at the side of the shoulder (not in front) at the start of the movement. The weight is pressed strongly from its position level with the shoulder to extended arm's length overhead and returned to the starting point. Inhale when lifting, exhale when lowering.
The triceps and trapezius muscles also benefit greatly by this exercise.
Other exercises, mentioned earlier, which vigorously involve the deltoids include the press behind neck, two hands military press, the one arm side press, the supine press on bench, and the two hands jerk. The rowing motion in the leaning position is a good exercise for developing the posterior portion of the deltoid.
The brachialis covers the front of the elbow joint and the lower half of the humerus. Its point of origin is on the lower half of the front of the humerus, commencing above at the insertion of the deltoid. Its origin extends below to within an inch of the margin of the articular surface. The fibers converge into a thick tendon which is inserted into the tuberosity of the ulna and the rough depression on the anterior surface of the coronoid process.
Function: The brachialis is a flexor of the forearm and forms an important defense to the elbow joint. It works closely in conjunction with the biceps and exercises which develop the biceps also develop the brachialis.
One special exercise, however, may be added for extra benefit. The reverse grip curl is recommended for the biceps-brachialis and forearm group of muscles. This exercise is performed in the same manner as the regular curling movement, except that the grip is reversed. That is, a "pressing grip" with both palms down is employed.
The Zottman exercise, a compound motion, in which both the regular and reverse curling movement is involved, is performed in the following manner: the dumbbell is curled with regular palms up grip, then turned and lowered with a reverse or palms down grip. The weight is customarily curled in front of the body and lowered in reverse curl fashion on the lifting side of the body. If both arms are exercised during the same set of repetitions, it is recommended that the arms follow the movement alternately so that proper concentration may be employed on each movement.
Note: I spent some time fooling around with one of these, trying to come up with a barbell version of the Zottman curl of sorts. You can discover quite a few variations of things with one of 'em:
CORACOBRACHIALIS
The coracobrachialis is a small muscle situated at the upper and medial part of the arm. It originates from the intermuscular septum between the two muscles. It is inserted by means of a flat tendon in the humerus between the origins of the triceps and brachialis.
Function: the coracobrachialis draws the humerus forward and medialward (okay then) and also consists in keeping the head of the bone in contact with the glenoid cavity.
There is hardly any need to consider exercises for this small muscle. The work given in the biceps and brachialis will provide plenty of activity for the coracobrachialis.
The suggested workout program, outlined for a three-day-a-week layout, is based on sound and tried principles of physical development. It is a specialization program which places a great deal more work on the upper arm muscles than would normally come from a general bodybuilding routine. You will note that the number of repetitions for an exercise ranges from 10-12 for arm movements and this is repeated for a total of not less than 4 sets, preferably 5 sets for the exercise.
One workout contains about two general arm exercises (which also involve the chest or upper back muscles), specific arm muscle exercises, and a heavy concluding exercise for general body tone and condition.
Condition yourself gradually to this recommended program. Use the maximum poundage that can be handled correctly in an exercise, but start out with only 2-3 sets for each exercise at first and add an additional set every week or two, depending on your store of energy.
Since any specialization program is an advanced one, this article with its suggestions will be of greatest interest to body builders who have had at least six months to a year of serious weight training behind them, but the writer hopes that it will be of benefit to beginning body builders who may file this material for near-future reference.
Monday
Warm up with a barbell clean & press, 8 reps, moderate weight.
1) Dumbbell supine press on bench, 5 x 10 reps.
2) Standing barbell curl, 4 x 10
3) One arm DB curl, leaning, 4 x 12, use the half-rep (burns) following each set of full reps.
4) Lying triceps curl, 5 x 12.
5) Side press, 3-5 x 10 each arm.
6) Deep knee bend now calling itself "squat", 3 x10-15.
Wednesday
Warmup exercise.
1) DB bench press, 5 x 10
2) Dumbbell curl, burns at end of each set, 5 x 12.
3) Standing triceps curl, 4 x 12
4) One arm dumbbell military press, 4 x 10.
5) Forward deltoid raise, 3 x12 each arm.
6) Squat, 3 x 15.
Friday
Warmup exercise.
1) Press behind neck, 5 x 10
2) Dumbbell bench press, 5 x 10
3) Barbell curl, 5 x 10
4) DB concentration curl, 3 x 12 each arm.
5) Lying triceps curl, 4 x 12.
6) Squat, 2-3 x 10-15.
Conclusion
Advanced body builders have learnt that body building is a more or less exact science in many respects and must be carried on with careful planning followed by hard, diligent work. When we launch upon a phase of body building such as specialization upon certain body parts, we should make a close study of the anatomy concerned, learn the muscles, where they are attached, and their functions, and determine how much work is necessary to cause their development. This last part is learned by doing.
The first two parts the writer has endeavored to supply in this article. The suggested program is a means of incorporating the various exercises into a well-knit routine.
Enjoy Your Lifting!
https://ditillo2.blogspot.com/2018/01/bodybuilding-with-three-olympic-lifts.html
ReplyDeleteAt the link above to an earlier post on this blog, is the author of the article, Hal Stephens; that is awesome triceps development as he graced the cover of IronMan in 1949!
Oops, 1948.
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