GENERAL INFORMATION
The Triceps Brachii is a large muscle located in the posterior compartment of the arm. It is the primary extensor of the elbow joint and plays a vital role in various pushing movements.
ORIGIN
The Triceps Brachii has three heads:
- Long head: Originates from the infraglenoid tubercle of the scapula (shoulder blade).
- Lateral head: Originates from the posterior surface of the humerus (upper arm bone) above the radial groove.
- Medial head: Originates from the posterior surface of the humerus, below the radial groove.
INSERTION POINT
All three heads of the Triceps Brachii merge and insert into the olecranon process of the ulna (one of the two forearm bones).
MAJOR ARTERIES
This muscle receives its blood supply from branches of the deep brachial artery, a branch of the brachial artery.
NEURAL INNERVATION
The Triceps Brachii muscle is innervated by the radial nerve, which originates from the posterior cord of the brachial plexus.
TRIGGER POINT
Trigger points in the Triceps Brachii muscle can cause referred pain to the posterior shoulder or forearm.
CONCENTRIC FUNCTION
The concentric function of the Triceps Brachii muscle involves the contraction of its muscle fibres, resulting in the extension of the elbow joint. It is responsible for everyday movements such as pushing and throwing.
ECCENTRIC FUNCTION
The eccentric function of the Triceps Brachii muscle occurs when the muscle fibres lengthen under tension. It assists in controlling the flexion of the elbow joint and the descent of a loaded weight.
ISOMETRIC FUNCTION
The isometric function of the Triceps Brachii muscle involves contracting and generating tension without changing its length. This function helps stabilise the elbow joint during activities requiring static hold or resistance.
RELATED MUSCLE SCIENTIFIC NAMES
- None
ANTAGONIST MUSCLES
- Biceps Brachii: This muscle, located in the anterior compartment of the arm, is responsible for elbow flexion and forearm supination.
- Brachialis: Also found in the anterior compartment, this muscle assists in elbow flexion, providing stability during flexion movements.
COMMON INJURIES
- Strains or tears: Overstretching or excessive contraction of this muscle can lead to muscle fibre damage, causing pain and weakness.
- Triceps Tendinitis: Inflammation or irritation of the triceps tendon, commonly at the insertion point on the olecranon process of the ulna, often due to repetitive strain.
- Tennis Elbow (Lateral Epicondylitis): Overuse injury affecting the tendons in the posterior compartment, resulting in pain and inflammation on the outside of the elbow.
EXERCISES FOR TRICEPS BRACHII
- Tricep pushdowns: Use a cable machine to perform pushdowns, targeting the triceps for strength and endurance.
- Overhead tricep extensions: Hold a weight overhead and lower it behind the head, then extend the arms to work the triceps.
- Close-grip bench press: Perform a bench press with hands closer together to emphasise tricep engagement.
- Dips: Perform dips using parallel bars to strengthen the triceps and other upper body muscles.
- Skull crushers: Lie on a bench and lower a barbell or dumbbell to the forehead, then extend the arms to target the triceps.
STRETCHES
- Tricep stretch: Raise one arm overhead, bend the elbow, and use the opposite hand to push the elbow back, stretching the triceps gently.
- Doorway stretch: Place hands on either side of a doorway and step forward to stretch the chest, shoulders, and triceps.
- Cross-body tricep stretch: Bring one arm across the chest and use the opposite hand to pull, stretching the triceps gently.
- Overhead tricep stretch: Extend one arm overhead, then bend the elbow to reach down the back, gently pulling with the opposite hand.
- Wrist flexor stretch: Extend the arm with the palm facing up and gently pull back on the fingers to stretch the wrist flexors and forearm.