Where is the triceps femoris?

The triceps are located behind the upper arm. Many people who want to exercise are more familiar with the triceps, because training the triceps well will make the body more muscular. There are many ways to practice the triceps, such as parallel bar flexion and extension, bent-over dumbbell flexion and extension and other fitness methods. In the process of fitness, you should also pay attention to diet, so as to achieve better fitness effects. Let's take a look at this aspect.

Where is the triceps femoris?

It extends behind the upper arm and can straighten or stretch the arm. It has three heads at the starting point. The long head starts from the bottom of the scapular glenoid cavity; the lateral head starts from the outer and upper side of the radial nerve groove on the back of the humerus; the medial head starts from the inner and lower side of the radial nerve groove. The three heads merge into a muscle belly and end at the olecranon of the ulna with a flat tendon.

Triceps training method:

1. Dips and extensions

Action guide:

1. Start by holding the bar with both hands with straight arms, straightening your chest, tightening your abdomen (posterior pelvic tilt), and slightly bending your legs and bringing them together to hang down.

2. Exhale, bend your elbows, and lower your body until your arms are bent and lowered to the lowest position. Your head should be led forward, your elbows abducted, and your shoulders lowered to fully stretch your pectoralis major muscles.

3. Inhale, use the force of the pectoralis major to support the arms, and raise the body until the arms are fully extended; the torso is in a "head down, chest hunched" posture. When the arms are straight, the pectoralis major muscles are completely tightened.

2. Bent-over dumbbell flexion

Action guide:

1. Bend forward, hold the dumbbell in one hand, and stretch out the other hand or place one hand on the leg behind the knee, so that the upper arm holding the dumbbell is close to the side of the body and parallel to the upper body. Bend your elbows and let your forearms hang naturally.

2. Keep your upper body and upper arms still, contract your triceps, and extend your forearms backward and upward until your arms are fully extended, while completely contracting your triceps. Rest for one second, then bend your elbows and let your forearms slowly lower to the starting position.

3. Push-ups

Action guide:

1. Support your body with your hands, keep your arms perpendicular to the ground, stretch your legs behind your body, and maintain balance by relying on your hands and the toes of your feet.

2. Keep your head, neck, back, hips and legs in a straight line.

3. Movement focus: Keep your body straight and level.