The triceps muscle at the back of your arm is the muscle you want to firm so it does not flap in the wind as you wave. In addition to specific triceps exercises, this muscle is also engaged when you work your chest and shoulders. The triceps muscle is so named because there are three distinct divisions or heads.
Attachments
The long head of the triceps muscle originates on the shoulder blade, just below the shoulder joint -- it inserts along the middle third of your arm bone. The lateral or short head of the triceps originates just below the head of your arm bone. The medial or inner head originates along the middle third of the bone. All the divisions of your triceps muscle come together in a common tendon, inserting just below the elbow joint at the very tip of the ulna bone -- the ulna is the longer and larger bone of your forearm. The primary function of your triceps is to extend or straighten your elbow. However, because the long head also crosses your shoulder joint, it assists in drawing your arm bone back to the side of your body.
Overhead Dumbbell Triceps Extensions
Overhead triceps extensions may be done working one arm at a time or both arms at the same time. Hold a dumbbell with one hand to focus on one arm, or use both hands to engage the back of both arms. This is an excellent exercise to build the size and strength of your triceps along its entire length. Perform this exercise standing with your feet shoulder-width apart and the dumbbell raised over your head. Bend your elbows to lower the dumbbell just below your head, then contract your triceps to straighten your arms. Your elbows should be pointing forward with your upper arms as close to your ears as possible.
Triceps Rope Press Downs
Rope press downs more strongly engage the lateral and medial heads of your triceps. This exercise is done using the rope attachment for a cable pulley with the pulley raised above your head to its highest level. Your shoulders must be immobilized throughout the entire set with your upper arms near your rib cage. Perform this exercise by standing with your feet together and the ends of the rope pulled down in front of you, just below your chest. Contract your triceps muscles to press the ends of the rope down, completely straightening your arms. Hold the contraction for three seconds, then bend your elbows so the ends of the rope are again just below your chest.
Considerations
The intensity and the volume of the triceps exercises you do depend on your goal. To tone the back of your arms, complete three sets of 15 to 20 repetitions for two to three triceps exercises. If you want to build the size of your triceps, do four to six sets of six to 12 repetitions for two to three exercises. If you're building exceptionally strong triceps, use very heavy weight so that you can only complete one to five repetitions of four to six sets for two to three triceps exercises.
References
- "Anatomy & Physiology"; Gary Thibodeau, Ph.D., and Kevin Patton, Ph.D.; 2007
- "Personal Trainer Manual"; American Council on Exercise; 1997
- American College of Sports Medicine: Progression Models in Resistance Training for Adults; Joseph Donnelly; 2009
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