Triceps

Types of triceps

The triceps surae is located in the leg, where the soleus and gastrocnemius meet. In this triceps, which is linked to the foot by the calcaneal tendon , a distinction can be made between the head arising in its deep portion due to the influence of the soleus and the two heads emitted in its superficial portion by the gastrocnemius muscles (the gastrocnemius muscles).

The triceps surae, with its contraction , contributes to the performance of various movements in jumping and moving. When the Achilles tendon ruptures, a separation is created between the triceps and the calcaneal tendon that requires rehabilitation to regain normal function.

The triceps brachii , on the other hand, is located in the arm. Its three portions are two vastus (internal and external) and one extensive portion, all located in the rear region of the arm. Thanks to the triceps brachii, it is possible to extend the forearm.

In the spine, there is the spinal triceps . This muscle prevents the spine from moving forward.

Exercises to develop them

It should be noted that, through various physical exercises , it is possible to develop and strengthen the triceps. In the case of the triceps brachii, exercises performed with dumbbells (also called dumbbells ) are very popular. It is important to keep in mind that, to avoid muscle damage, routines must be suggested and supervised by a professional.

Below are some of the dumbbell exercises for triceps:

Two-arm extensions : stand up and hold a dumbbell with both hands, behind your head, as if we had taken it from a rack in front of us and brought it back ( arms should form a 90-degree angle ). Raise the weight, bending your elbows until your arms are almost fully extended upwards, and then pause briefly before beginning to lower yourself again. It is important that the upper part of each arm (the one closest to the shoulder) remains firm throughout the entire exercise.
One-arm extensions : This triceps exercise is very similar to the previous one, with the main difference that it requires the use of only one arm. On the other hand, in this case it is necessary to alternate between both arms, to rest one while the other is exercised. The one that remains inactive must hang at the side of the body.
Seated Extensions : Sit and hold a dumbbell with both hands, behind your head, as indicated for the "two-arm extensions" exercise. The procedure is also the same. In this case, it is important to sit with the trunk perpendicular to the bench, and not change the position drastically in the middle of each session.
Donkey Kick : Despite what the title may suggest, this triceps exercise does not require any movement with the leg. The first step is to rest the knee and hand on the side that we will not exercise on a bench, so that we are inclined downwards. The other leg should be extended and resting on the floor. With respect to the other arm, the upper part should be parallel to the body, and with the hand we should hold a dumbbell. The procedure consists of extending this arm backwards and returning it to its flexed position slowly, after a short rest.
• Bench press : for this triceps exercise you need to lie down on a bench and hold a dumbbell with each hand. The arms should be bent so that the dumbbells are just above the chest and the elbows, at the height of the back (the palms of the hands should face the center of the body). The goal is to extend your arms almost completely and then return to the starting position.