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Muscle: Triceps
Brachii: Long Head
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Origin: At the
scapular infraglenoid tubercle
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Inserts: At the
posterior surface of the ulnar olecranon
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Function:
Extends the elbow and extends the arm behind the
body; has minimal action, except when the extension
is forceful
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Muscle: Triceps
Brachii: Lateral Head
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Origin: At the
lateral and posterior proximal humerus
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Inserts: At the
posterior surface of the ulnar olecranon
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Function:
Extends the elbow; minimal action, except when the
extension is forceful
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Muscle: Triceps
Brachii: Medial Head
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Origin: At the
medial and posterior distal humerus
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Inserts: At the
posterior surface of the ulnar olecranon
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Function:
Extends the elbow; “Work Horse”—active in all arm
extensions
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Indications of Weakness
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If the triceps becomes
shortened, the ROM of elbow flexion decreases.
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Shortening and
hypertonicity of the triceps can also decrease
strength in the biceps neurologically due to the
muscles’ interaction as agonist and antagonist.
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Numbness, tingling, or
weakness in the arm, forearm, or hand indicate
possible radial nerve entrapment in the shoulder due
to shortening of the triceps long head compressing
the nerve.
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Weakness in the triceps
can cause problems with locking out the bench press
or overhead shoulder press.
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Optimal Training Principles
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In triceps extensions
with little or no resistance, the medial head is the
Work Horse and is always active.
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The lateral head
contracts minimally.
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The long head is
virtually inactive.
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In triceps extensions
with resistance, the medial is involved even more.
The lateral and long heads are recruited to aid.
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The lateral and long
heads are reserved for heavily resisted elbow
extensions.
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Train all three heads
with a variety of exercises in different planes and
ROM.
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Exercising the long head
(a.k.a. the “Lazy Head”) requires a lot of weight.
This head fully contracts only when the weight is in
the 5 to 8 ROM range. It is maximally stressed in:
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(1) Close-grip bench
press
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(2)
Lying E-Z curl triceps
extension
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(3) Power
lifter tricep push-downs (by internally rotating the
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hands and allowing
elbows to swing out)
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Exercising the lateral
head: (1) Narrow grip triceps push-down
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(2) Dumbbell kickbacks
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Exercising the medial
head: (1) Used in most triceps exercises
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(2) Dumbbell kickbacks
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(3) Heavy overhead
presses
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Triceps isometrically
contract the most at 90 degrees of arm flexion
(Currier). The exercises that best mimic that
position are: (1) Close-grip bench presses
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(2) Dips
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(3) Triceps push-downs
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All have external torque
patterns that peak at close to 90 degrees. The
triceps kickback has a reverse torque pattern,
overloads the triceps at its weakest position of
full extension, and recruits all three heads.
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The triceps extensor or
stabilization response: Pressure on the ulnar
surface of the palm (little finger-side) causes a
neuromuscular reflex that allows greater contraction
of the triceps.
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The triceps reflex
extensor maneuver (TREM technique) can be used in
the bench press and triceps push-down. TREM
technique—Bench Press: The hands are positioned by
internally rotating the arm five degrees when the
person is under the bar, and the bar sits across the
palm.
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TREM technique—Triceps
Push-Down: The hands internally rotate on the bar
and allow the elbows to swing out. This is the
“Power lifter” version and allows for more
contraction and strength development, especially in
the long head.
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Gorman states that the
strength of the triceps, like that of the biceps,
varies with the arm position relative to the
shoulder: (1) Overhead Triceps Extension (arm above
shoulder) = 95
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pounds (43 kg)
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(2) Horizontal Machine
Triceps Extension (arms level with
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shoulder) = 82 pounds
(37 kg)
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(3) Dips (arms below
shoulders) = 112 pounds (51 kg)
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Obviously, dips are one
of the better triceps exercises, provided the person
is strong enough, or their shoulders are healthy
enough to perform them with good form.
More
Books from Jim Bell, PhD.c.
