Triceps Extension

triceps extension anatomy version

I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff.

Lying on the bench, you take the barbell with a pronated grip with your arms in vertical :

  • Inhale and flex your arms. Taking care to not spread too much your elbows to go down the barbell at your forehead or behind your head.

  • Back to the start position and exhale at the end of the movement

Variant

triceps extension anatomy version

  1. Barbell at your forehead level: Works mainly your medial head and lateral head of triceps muscle.
  2. Barbell behind your head: Works mainly your long head of triceps muscle.

triceps extension anatomy version

To make this movement easier, you can use an overhead triceps machine. This allows for greater concentration on the triceps long head. 

triceps muscles long head medial lateral

Note : Like we have each different morphology like have shoulders more or less wide, valgus of the elbows more or less pronounced, wrist more or less flexible, hands may be more or less outspread and elbows more or less open during the movement execution.

ez bar

Use the EZ-bar allow you to do this exercise by avoiding excessive tension on your wrist joints.

-Steph

Reverse Pushdowns

reverse pushdown anatomy

I read a Frederic Delavier’s book « Strength Training Anatomy »  and there is good stuff.

Standing in front of the machine with your hand on the bar with a supinated grip. Your elbows are along of your body. Your arm must be do a « L » :

  • Inhale and make an extension of your arms and be sure not to spread your elbows of your body.

  • Exhale at the end of the movement

The supinated grip  doesn’t allow you to work with heavy weights then this exercice is done with light weights.

This exercise  work triceps and the medial head.

When you do the extension of your arms, you work also anconeus muscle and wrist’s extensors.

reverse pushdown anatomy arm

The wrist’s exensors ( extensor carpi ulnaris, extensor digitorum, extensor digiti minimi, extensor carpi radialis longus and extensor carpi radialis brevis) keep your wrist straight by an isometric contraction during the movement’s execution.

-Steph

Pushdowns

triceps pushdown cable

I read a Frederic Delavier’s book « Strength Training Anatomy »  and there is good stuff.

Standing in front of the machine with your hand on the bar with a pronated grip. Your elbows are along of your body. Your arm must be do a « L » :

  • Inhale and make an extension of your arms making sure not to spread your elbows of your body.

  • Exhale at the end of the movement

triceps pushdown cable

This exercise works triceps and anconeus muscles.

Variants

triceps pushdown cable

  • You can use a rope to work more intensely the lateral head of the triceps.
  • You can also do this exercice with a supinated grip to work the medial head of the triceps.
  • You can have an isometric contraction by hold the extension for one or two seconds at the end of the movement to feel the effort.

If you use a heavy weight, bend a little bit forward to have a better stability .

This exercice can be done by beginners to have enough strength to do more complex movement after.

Variant: back in front of the machine

triceps pushdown cable

This variant allow to feel more the effort of the lateral head of triceps.

-Steph

Barbell Wrist Curls

barbell wrist curls anatomy

I read a Frederic Delavier’s book « Strength Training Anatomy »  and there is good stuff.

Sitting with your forearms on your thighs or on a bench. Hold the barbell with a supinated grip :

  • Inhale and flex your wrists

  • Exhale at the end of the movement

barbell wrist curls anatomy

This exercise work your flexor carpi radialis muscle, palmaris longus muscle, flexor carpi ulnaris muscle, flexor digitorum profundus muscle and flexor digitorum superficialis muscle.

forearms anatomy

flexor carpi radialis muscle palmaris longus ulnaris digitorum profundus superficialis

The two last muscles constitute the essential part of the flexors volume of the wrists.

-Steph

Preacher Curls

preacher curls anatomy

I read a Frederic Delavier’s book « Strength Training Anatomy »  and there is good stuff

Podcast

Sitting with your arms on the bench :

  • Inhale and flex your arms

  • Exhale at the end of the movement

preacher curls anatomy

This exercise is good to target the biceps, brachialis and brachioradialis.

arm anatomy

Note Because of the bench’s inclination, the tension will be very important during the complete extension of the forearms. It’s necessary to do a warm up with light weights to avoid injury.

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food. Click here

Machine Curls

machine curls anatomy arm

I read a Frederic Delavier’s book « Strength Training Anatomy »  and there is good stuff.

Podcast

Sitting on the machine, take the bar with your hand with a supinated grip, arms straight with your elbows on the padded :

  • Inhale and flex your arms

  • Exhale at the end of the movement

machine curls anatomy arm

It’s a good exercise to feel the work of biceps. Arms are wedged on the padded then it’s impossible to cheat.

At the start, the muscle tension is intense, so take care to warm up your muscles with lighter weights and don’t fully extend your arms to avoid any risk of tendinitis.

This movement work also the brachialis and a little bit the brachioradialis and the pronator teres.

Variant

machine curls anatomy arm

You can do this curls with the pulley. It’s excellent to pump up the biceps.

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food. Click here.  

High Pulley Curls

high pulley curls anatomy

I read a Frederic Delavier’s book « Strength Training Anatomy »  and there is good stuff.

Podcast

Standing between the pulleys, arms outstretched and take the handles with a  supinated grip :

  • Inhale and flex your arms

  • Exhale at the end of the movement

high pulley curls anatomy

This exercise is good as a movement for the muscle’s definition during a biceps session. This exercise train biceps, mostly long head because it stretched and tensed with your arms in cross. The brachialis, monoarticular flexors of elbow work too.

Don’t do this exercise heavy, the key is to be focus to feel the contraction from the internal part of the biceps. Sets with high reps give better results.

arm biceps anatomy

When the hand is in pronated grip, the distal tendon of the biceps is in part wrapped around of the radius.

arm biceps anatomy

When the biceps is contracted, the force exerted on its distal tendon rotates the radius on its axis and keep the hand in supinated grip.

arm biceps anatomy

Note : Apart from its role of flexor arm, the brachialis is also the most powerful supinator muscle

Subscribe to my newsletter and share this article if you think it can help someone you know.

-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food. Click here