G ISE1Ed I Mr Tiiceps Extensions

Sit or stand and grasp an E-Z bar with an overhand grip and arms vertical:

• Inhale and bend the elbows to lower the bar behind the head.

• Return to the initial position.

• Exhale at the end of the extension.

The vertical position of the arms strongly stretches the long head of the triceps brachii, emphasizing Its contraction while working. An overhand grip isolates the lateral head of the triceps brachii.

Contract the abdominal muscles and avoid arching the low back. If possible use a bench with support for the low back.

THE MOVEMENT

Palrnaris longus

Flexor carpi ulnaris

Extensor carpi ulnaris

Anconeus

Pectoral® major Subscapuláris Teres minor Teres major

Lateral head Long head

Deltoid Infraspinatus Latissimus dorsi Serratus anterior

Triceps brachii

Pectoral® major Subscapuláris Teres minor Teres major

Extensor digiti minimi Extensor digitorum Extensor carpi radialis brevis Extensor carpi radialis longus Brachioradialis

Palrnaris longus

Flexor carpi ulnaris

Extensor carpi ulnaris

Anconeus

Triceps brachii, medial head

Medial Head Clavical

Triceps brachii

Clavicle Scapula Rib

Pronator

Radius Ulna

Triceps.brachii, tendon Medial head Lateral head Long head

Head of humerus

Triceps brachii

Clavicle Scapula Rib

Palrnaris longus Flexor cai

Brachioradialis

Biceps brachii, aponeurotic expansion

Pronator

Brachialis

Triceps brachii, medial head

Biceps brachii

Triceps brachii, long head

.Deltoid Teres major Coracobrachialis Latissimus

Lateral head

Teres major

Flexor carpi ulnaris Extensor digitorum Extensor digiti minimi Extensor carpi ulnaris

Extensor pollicis brevis

Biceps Tendon

INITIAL POSITION

Aponeurotic Expansion Biceps

Abductor pollicis longus

Stand with the knees slightly bent and lean forward at the waist, maintaining a straight back. Bend the elbow and hold the upper arm horizontally alongside the body:

• Inhale and extend the forearm.

• Exhale at the end of the movement.

This is an excellent exercise for pumping the triceps group. Perform this exercise until you feel a burn for best results.

INITIAL POSITION

Flexor carpi ulnaris Extensor digitorum Extensor digiti minimi Extensor carpi ulnaris

Deltoid

Biceps brachii Pectoralis major

Brachialis Extensor carpi radialis longus Extensor carpi radialis brevis

Lateral head

Teres major

Extensor pollicis brevis

Abductor pollicis longus

Deltoid

Pectoralis major Lateral head Long head

Triceps brachii

Triceps Extensor

Extensor digiti minimi

Trapezius Teres minor Infraspinatus Teres major Rhomboid Latissimus dorsi Flexor carpi radialis Palmaris long® Extensor carpi ulnaris Flexor carpi ulnaris

Deltoid

Pectoralis major Lateral head Long head

Triceps brachii

Extensor digiti minimi

Extensor Digiti Minimi Tendon

Triceps brachii, tendon Triceps brachii, medial head

Triceps brachii, long head (sectioned)

Triceps brachii, lateral head

Triceps brachii, long head

Triceps brachii, long head (selection)

TRICEPS BRACHII MUSCLE

Scapula Clavicle

\ Acromion y ^ J Spine of scapula

' Head of humerus

Glenoid cavity

Vertebra Rib

Lateral epicondyle

Olecranon

Medial epicondyle

Suspend the body between two benches by placing the hands on the edge of one bench and the feet on the edge of the other bench:

• Inhale, then dip by bending the elbows and rise by extending the forearms.

• Exhale at the end of the movement.

This exercise works the triceps and pectorals as well as the anterior deltoid. Resting weights on top of the thighs increases the difficulty and intensity of the dip.

Aponeurosis Abdominal MusclesPosterir Superior Edge Iliac Spine

FRONT

SnalenPR

Trapezius

Anterior

Middle deltoid Biceps brachii

Brachialis

Triceps brachii, medial head

Triceps brachii, long

Coracobrachial

Teres

Latissimus dorsi

Subscapularis

Pectoralis

Serratus anterior

1st rib

Clavicle Deltoid

Humerus

Scapula Sternum

Rectus abdominis, under the aponeurosis

Umbilicus

Anterior superior Iliac spine

Pyramidalis

Pubic symphysis

BACK

Semispinals capitis Spienius

Sternocleidomastoid

Anterior deltoid

Clavicle

Humerus

BACK

Spine scapula

Scapula

Vertebra

Latissimus dorsi

External oblique

Semispinals capitis Spienius

Sternocleidomastoid

Anterior deltoid deltoid

Triceps brachii, lateral head iceps brachii, head deltoid major Teres minor Infraspinatus

Clavicle

Humerus

1 BACK PRESSES

2 SEATED FRONT PRESSES 2S

(+) SHOULDER INJURIES / LYING DUMBBELL PRESSES 30

3 SEATED DUMBBELL PRESSES 33

4 FRONT DUMBBELL PRESSES 34

5 BENT-OUER LATERAL RAISES 35

6 LATERAL DUMBBELL RAISES 36

7 ALTERNATE FRONT ARM RAISES 38

8 SIDE-LYING LATERAL RAISES 39

9 LOW-PULLEY LATERAL RAISES 40

10 LOW-PULLEY FRONT RAISES 41

11 HIGH-PULLEY LATERAL EXTENSIONS 42

12 LOW-PULLEY BENT-OUER LATERAL RAISES 43

13 ONE-DUMBBELL FRONT RAISES 44

14 BARBELL FRONT RAISES 45

15 UPRIGHT ROWS 46

16 NAUTILUS LATERAL RAISES 47

17 PEC DECK REAR-DELT LATERALS 48

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