The Triceps Muscle
The triceps brachii has three heads and is the back of your arm. These 3 heads make up about 2/3 of your arm size, and are called the lateral, medial, and long heads. The lateral head is located outward giving you the horse shoe shape. The medial head is located toward the middle, and the long head is the largest of the 3 heads. The main function of your tricep is to straighten out your arm, and the secondary function is to bring your arm down towards the body.Example of training
For my arm workouts, I alternate a bicep exercise with a tricep exercise, instead of doing all biceps first and then triceps second. Now, don't confuse this with superset, because its not. Superset is where you perform one exercise, and immediately perform another exercise. Here, I perform one set on the biceps, take a rest, and then do a set on triceps. You can't really tell from the workout charts below, but this is how my typical arm day looks after warmup:- Set 1: Barbell curl
- Set 2: Close grip bench press
- Set 3: Barbell curl
- Set 4: Close grip bench press
- Set 5: Barbell curl
- Set 6: Close grip bench press
And the same goes for the following exercises for both biceps and triceps. Again, this is not a superset, because I take a rest in between each set. One main reason why I setup my arm workout like this is so that my biceps and triceps get an equal amount of attention. Should you workout one muscle completely before another, you will have less energy to work on your 2nd muscle, be it triceps or biceps. By alternating like this, you get an even distribution of energy to work both muscles - so to speak. Besides, you'll get a killer pump in your arms throughout the entire workout.
Thanks to : That junk (it's what taught me all this)
