Comprehensive Understanding of Arm Structure, Help You Build a Golden Arm, and Make Your Arms a Sign of Fitness Results
The triceps brachii has always been the arm training goal for every man, so it's evident that increasing the arm circumference is a reflection of a fitness enthusiast's face and a sign of their fitness results improvement.
To build arms that others envy, you absolutely need to understand the muscles of your arms. Let's explore the muscles of the arms below.
The arm includes two parts: the upper arm and the forearm. The upper arm is composed of the triceps brachii and biceps brachii. The forearm is mainly composed of many small flexor muscles. Only through understanding and recognition during training can we better understand and improve training efficiency.
Understanding the shape and function of the triceps brachii
The triceps brachii is located on the back of the upper arm. It is composed of three heads: long head, lateral head, and medial head. During action, it primarily straightens the forearm and contracts the upper arm inward. Its main function is to bend the elbow.
Characteristics of the Triceps Brachii
In my understanding, all triceps training will involve all three heads to varying degrees. It's impossible to isolate and train each head separately during training. Instead, try to maximize the participation of the head you are exercising, so that the range of muscle fiber damage can be increased, achieving targeted exercise effects. If you don't feel a flush in the triceps during exercise, you need to check the correctness of your movements.
Best Exercises for Triceps Brachii
Dips with a Dumbbell
This is a classic movement for sculpting the triceps brachii. The key to performing this exercise is to keep the upper arm close to the torso, with stable shoulders and complete extension of the arms. Only the forearm moves, while the upper arm remains stationary.
Action process:Lean forward, keeping your back straight and your legs bent, holding a dumbbell with your arms bent at your elbows and on either side of your legs, keeping your upper arm and back on the same plane, maintaining stability of the body, tightening the core muscles, and lifting the dumbbell with the forearm to raise the dumbbell outwards along the axis of the elbow, when the forearm and upper arm are in a straight line, maintain the action for 1 second, then slowly lower the forearm to the starting point, repeat the action.
Understanding the shape and function of the biceps brachii
The biceps is located on the front of the upper arm. It has a long head and a short head. The short head is on the inner side of the upper arm, and the outer side is the long head. The overall shape is trapezoidal. During near-fixed and far-fixed, it keeps the elbow joint extension and elbow flexion.
Characteristics of the Biceps Brachii
The biceps brachii is a fatigue-resistant muscle. However, it is often trained with the back muscles during training. The biceps brachii is just a participating muscle in a muscle group, and its stimulation and effect have been reduced. Therefore, when exercising the biceps brachii, it is recommended to use an antagonistic exercise with the triceps brachii, so that they stimulate each other to improve their stimulation.
Best Exercises for the Biceps Brachii
Barbell Curls
This is a compound movement that is suitable for using heavy weights. By standing, the fitness enthusiast focuses on the biceps brachii. This will result in obvious training effects.
Action process:Standing, palms up, with hands wider than shoulder-width apart, bend your arms to lift the barbell to your chest, contract for a few seconds at the peak, and then return to the starting point.
