Triceps Brachii
Triceps Brachii
Stretches
Stretches
Triceps Brachii, SHOULDER Pull Stretch for All standing
Triceps Brachii, SHOULDER Pull Stretch for All standing
How to perform the stretch:
1. Start in a standing position keeping the head in a neutral position throughout the stretch
2. Choose the target muscle or shoulder you intend to stretch
3. Extend the target shoulder vertically overhead
4. Fully flex the target elbow to place the hand on the back of the neck or between the shoulder blades
5. Grasp the target elbow with the opposite hand
6. Pull the target elbow further rearward with the opposite hand and push further the shoulder extension to increase the stretch
7. Hold the stretch for 20 Seconds
8. Release the stretch
Triceps Brachii, SHOULDER Bar Assisted Pull Stretch for All standing
Triceps Brachii, SHOULDER Bar Assisted Pull Stretch for All standing
How to perform the stretch:
1. Start in a standing position keeping the head in a neutral position throughout the stretch
2. Place a bar (towel or broom handle) vertically behind the thoracic back along the spine
3. Choose the target muscle or shoulder you intend to stretch
4. Extend the target shoulder vertically overhead
5. Fully flex the target elbow to grasp the bar behind the neck or between the shoulder blades
6. Extend the opposite shoulder and flex the elbow behind the back to grasp the bar at the lumbar spine
7. Pull the bar downward to further flex the elbow and extend the target shoulder to increase the stretch
8. Hold the stretch for 20 Seconds
9. Release the stretch
Muscle Details
Muscle Details
The Triceps Brachii is responsible for almost all elbow extension and makes up about 60% of the muscle bulk of the upper arms muscle mass.
Origin:
- Long Head – Infraglenoid tubercle & neck of the scapula.
Lateral Head – Upper half of the posterior surface of the shaft of the humerus.
Deep Head – Posterior shaft of the humerus.
Insertion:
- Olecranon process of the Ulna.
Action:
- Extension of the elbow. The long head only adducts and extends the shoulder.
Triceps Brachii injuries are rare, however can suffer muscle strain or tendinopathy at the elbow insertion during dip exercises.