How To Build Impressive Triceps - Bodybuilding Anatomy 101

How many of us who regularly lift weights pay any attention to the structure and function of the muscle group we are training? Yes, you can get results by blindly doing exercises but if you truly want an impressive physique you need to learn basic anatomy principles. Here is why:

1. Learning about the structure and function of a muscle group will give you a clear understanding how to properly train that muscle for maximal strength, size and power.

2. Knowing muscle anatomy gives you a clear picture of what that muscle looks like. This allows you to picture in your mind exactly how that muscle is working during a particular exercise.

3. Many muscles have multiple functions. You need to know this so you do not over train a particular muscle.

In this article I am going to break down the triceps brachii and present its origin, insertion and function. Next, I will give you a list of special exercises that target the entire muscle group. It would be very helpful if you have access to an anatomy book so you could look along as you read. If you do not have a book just refer to my blog link at the end of this article.

DESCRIPTION

The triceps brachii is actually composed of three heads which connect the humerus (upper arm bone) and scapula (shoulder blade) to the ulna (forearm bone). These heads are known as the lateral, medial and long heads.

The lateral head is located on the outward facing side of the humerus. It has the classic look of a horseshoe shape.

The medial head is located towards the midline of the humerus.

The long head is located along the back side of the humerus and is the largest of the three heads.

ORIGIN and INSERTION

The triceps muscle originates along the humerus bone and inserts on the ulna (one of the two bones of the forearm).

FUNCTION

The primary function of the triceps is to extend the elbow (straightening the arm).

The secondary function of the triceps is fulfilled only by the long head of the muscle, which is to bring the arm down towards the body (adduction). This is accomplished due to the attachment of the long head to the scapula. The tricep shares this function with the large back muscle the latissimus dorsi. How many of you who regularly exercise the triceps knew about this secondary function? See, you are learning something already!

EXERCISES

Any movement that extends the elbow will work the tricep muscle, however, there are certain exercises that I feel give you the most benefit in terms of building all three heads of the muscle. For ultimate strength, power and size try these:

1. Bodyweight Tricep Extensions
2. Lying Tricep Extensions
3. Close Grip Bench Press
4. Bench Dips

There are two reasons these exercises are more effective than others. First, these exercises put the tricep muscle in a stretched position. When the muscle is placed under tension in the stretched position, a quick change in direction causes more muscle fibers to activate than normally would, something you definitely want when building strength, power or size.

Secondly, you help stretch the fascia surrounding the muscle. Stretching helps loosen the fascia and make room for the muscles to grow.

CONCLUSION

The triceps muscle makes up about 2/3 of total arm mass. That is significant in terms of the overall anatomical structure of the arm. By learning basic anatomy principles you have given yourself the knowledge to not only train HARD but SMART as well. The human body is an amazing work of art and I challenge you to learn more about muscle anatomy.

Richard Syner is a physical therapist who has been helping people achieve their health and fitness goals for over 20 years. Find out how you can have access to Thousands of Workouts and Training Programs by visiting his site at http://HomeExerciseNews.com

Professional Bodybuilding

Sandow is said to have organized the first bodybuilding competition in 1901 in the United Kingdom. It was called the Great Competition. The participation rate exceeded largely what the promoters expected. People were refused at the entrance as well as participants. The first bodybuilding competition took place in the United States in 1904 in New York. People rushed to participate even though the first prize was only $1,000.

The Mr Universe contest really propelled bodybuilding to the general interest in the United States in 1950. The interest in bodybuilding came from both people who enjoyed watching the competition as well as people who trained hard to be in the spotlights.

Training to become a serious bodybuilder requires commitment and knowledge. A person who is serious about bodybuilding will need to understand muscle training and healthy nutrition. Most bodybuilders will prefer to get their extra protein from supplements as it can get hard to get all the necessary nutrients in a regular diet.

An extra challenge is posed to bodybuilders who are also vegetarians as getting all the necessary proteins in their diets can be very challenging. In these particular cases, protein supplements can be of great help. These supplements allow proteins to be absorbed into the body quickly. Protein supplement can be either taken as a pill or a powder that can be mixed with either water, milk or eggs. Protein supplements should not get confused with performance enhancement products on the market. They are two entirely different types of products used for different results.

In the past, bodybuilding competitions have been seen as superficial and not serious. It is now accepted that people entering bodybuilding competitions have spend numerous hours training and working hard to acquire the perfect muscle sculpting that will get them the best marks.

Judging in natural bodybuilding competitions is made up of several areas. The overall muscle balance is one of the most important criteria. It is long gone the time when just big biceps would get the best scores. Deltoids are compared to the size of calves. On the other hand, barrel width of the chest is compared to the width of the thighs. Furthermore, the size of the hips is compared to the sweep of the back. Judges are really focusing on the best overall appearance rather than just one part of the body. Bodybuilders have long understood this and are focusing on all areas of their bodies when training rather than on one area. The ?Popeye? model with big biceps and nothing more is definitely gone for good.

Judging then focuses on the overall look of the bodybuilder. A symmetrical, appealing body will get great marks from the judges and can win first place. This includes how the individual carries himself, grooming, posture, and the types of posses that the competitor uses. The judges will be looking for harmonious poses and a healthy general body.

A person with an overall good looking body will grab the judges? attention.

Being a professional bodybuilder takes dedication and determination. It requires a healthy body and the endurance to continue improving an overall performance. In the case of a person not interested in becoming a professional, there are great benefits from bodybuilding, an area of interest in regards to physical fitness and ability.

Professional bodybuilding is now a discipline for both men and women. What may seam like just a simple display of good looking muscles is actually the fruit of long hard hours spend refining and defining muscle groups until a person has reached a healthy and strong balanced body.

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