Analysis by Dr Paul Batman P.Hd
There is a multitude of exercises that recruit the triceps in an isolated manner. The common thread that binds these exercises together is extension of the elbow joint, which is the common action in all triceps exercises. The elbow joint is a hinge joint and as a consequence can only flex and extend. In any exercise that extends the elbow joint by a concentric contraction, the muscle group responsible is always the elbow joint extensors.
The elbow joint extensors are the triceps and the anconeus. The triceps consists of three heads, the long head, the medial head and the lateral head.
The triceps is a two joint muscle that can contribute to extension, adduction and hyperextension of the shoulder joint as well as the well-documented extension of the elbow joint. The long head originates on the scapula and is the main part of the triceps that contributes to these shoulder joint actions.
The medial head of the triceps is regarded as the principal extensor of the elbow joint, followed by the lateral head. When a significant resistance is encountered in elbow joint extension, all three heads are recruited.
Due to the triceps insertion close to the centre of the elbow joint, the muscle is primarily used for speed movements rather than power movements.
The muscle that works with the triceps is the anconeus. This muscle is an elbow joint extensor that is primarily used in slow controlled movements. The anconeus also helps to pull the synovial membrane out of the way of the advancing olecranon during the elbow joint extension.
Isolated triceps exercises include:
French press with EZI curl bar
In the French press with EZI curl bar, the long head contracts maximally, while the medial head and the lateral head offer moderate support.
French press with EZI curl bar on decline bench
In a supine French press with EZI curl bar on a decline bench, all three heads of the triceps contract maximally.
Supine triceps extension with dumbbells
In a supine triceps extension with dumbbells (neutral grip), the lateral head is emphasized while the medial head and long head have a moderate involvement.
Overhead triceps extension with dumbbell
(with various grips)
In an overhead triceps extension with dumbbells (neutral grip), all three heads contribute significantly. If the grip changes to a reverse grip, the long head assumes a more dominant role, while the medial and lateral heads are moderately used.
Standing French press with barbell
In a standing French press with a barbell, the lateral and medial heads are the prime movers with the long head only moderately used.
Dr Paul Batman is Director Education at Australian College. Australian College is one of Australia’s leading accredited online colleges.
www.australiancollege.edu.au