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

How to Choose a Free Weight Home Gym

When you think of fitness gyms, they think of a large lumbering machine that will take up half a room. While there are many compact gym systems around these days, there are some people who simply prefer the better versatility of a free weight home gym.

There are some things to consider when making the choice between the best home fitness gyms and a system that is based on free weights. A gym machine undoubtedly will take up more space in your home, and this is a serious consideration for many people. Depending on the number of weight sets you wish to purchase, this can also prove the more inexpensive choice, as gym machines can cost well over a thousand dollars. But for some people, the best choice revolves around more fitness based reasons.

Many people simply prefer the versatility that free weights have to offer. Smaller dumbbells might be the best choice for a beginning fitness buff, but a weight set can be purchased in much heavier measurements too, and so are often preferred by the dedicated body builder. While even the best home gyms offer a specific and limited number of exercises, free weights can be used to perform many other exercises, and tests have shown that using weight sets can require 25% more effort than using machines, which of course, offers an effectiveness of 25% more.

Free weight sets require extra caution, however, particularly at the heavier weights. It is easy to cause injury by an incorrect movement, while the straight plane of movement that a machine offers can help prevent against this sort of accident. Many people also prefer a preset routine of exercises, and home gyms can provide this too, as there is specific equipment for performing specific exercises. Essentially, the difference between the two systems is one of preference, so try out different types of weight systems at your fitness gym before you purchase. With either system, you will get a good workout, so choose which is best for your own comfort and needs.

For more information, visit: http://www.best-home-gyms.com/

Kevin Urban is the editor at http://www.best-home-gyms.com, a site featuring reviews on the best home gyms for your workouts.