Training antagonist and synergist muscles

General overview of the triceps brachii.

The triceps brachii muscle is a muscle of the posterior group of shoulder muscles. As with the biceps brachii, the triceps in humans was modified by the importance of the throws. The triceps brachii muscle is part of the trigger system in this slingshot concept. In primates, the triceps are more powerful/stronger, but, as with the biceps, less functional.

Biologists note that the accuracy and throwing power of primates is very much inferior to these same characteristics in humans. The triceps brachii muscle plays an important role in this. In addition to important functions such as throwing and using objects, the triceps brachii is involved in a huge number of everyday movements - from getting up from a table to opening a door.

Like the biceps, the triceps brachii muscle shapes the appearance of the shoulder, giving it most of its volume since it is larger than the biceps muscle.

Triceps origin points.

• long head (caput longum) - subarticular tubercle of the scapula (tuberculum infraglenoidale scapulae);
• medial head (caput mediale) - the posterior surface of the humerus below the groove of the radial nerve (sulcus n. radialis), lateral and medial intermuscular septa;
• lateral head (caput laterale) - the posterolateral surface of the humerus above the groove (sulcus n. radialis), lateral and medial intermuscular septa).

Attachment of the triceps brachii muscle.

All three heads in the lower half of the shoulder converge into a powerful abdomen, which is attached to:

• posterior surface of the olecranon (olecranon) of the ulna;
• elbow joint capsule;
• own fascia of the forearm (fascia antebrachii).

Triceps fiber direction.

The fibers are directed downward and converge in a semicircle in a common abdomen.

Blood supply, innervation and lymphatic drainage.

Arterial blood is delivered by the branches of the deep brachial artery (a. profunda brachii). Venous blood flows through the named veins.

Innervation is carried out by the radial nerve (n. radialis, myotome C7−8), which is a branch of the brachial plexus. However, according to some studies, the medial head is innervated by the ulnar nerve, and the long head by the axillary nerve. Lymphatic drainage is carried out into the axillary lymph nodes (nodi axillares) and then into the subclavian trunk (truncus subclavius).

Muscles and landmarks lying adjacent (muscle topography) to the triceps brachii.

The triceps is a superficial muscle and is clearly visible. In the area of ​​the origin points, it is slightly overlapped by the deltoid and teres minor. And the latissimus dorsi muscles, at the point of their attachment to the upper limb, pass under the triceps muscle.

Diagnostic tests for the triceps brachii muscle.

Two manual muscle tests:

Manifestation of triceps brachii imbalances.

The triceps brachii muscle is a structural and functional unit of the extension chain of the upper limb. It should be said that according to the laws of neurology, the function of flexion takes priority for the function of the hand and the flexors prevail over the extensors (we see the opposite picture in the lower limb). Accordingly, dysfunction of the triceps is characterized by inhibition, i.e. decreased functional capabilities (decreased intermuscular and intramuscular coordination, which will primarily be expressed in an increase in the development of strength indicators, as well as in the development of pain syndromes in the glenohumeral area). We remember that the arm extension chain is a functional extension of the posterior intersecting chains of the core and work in combination to transmit force through the latissimus and scapula. Therefore, when considering the causes of decreased triceps functionality, we must first evaluate the stability of the scapula. At the level of the scapula, we must pay attention to the functionality of the lower portion of the trapezius muscle, which is the basis for performing traction efforts (pull-ups, pull-downs, etc.), providing a pattern of posterior descent of the scapula. With insufficiency of the lower trapezius, the lower angle of the scapula is displaced laterally i.e. to the side. With this configuration, the traction efforts are carried out due to the work of the teres major and minor muscles, as well as the traction of the long head of the triceps (“pulled up by the arms”). Long-term work in this mode leads to a decrease in the functionality of the triceps and the development of inflammatory processes (tendinitis) in the tendon of the long head, up to a tear. The second most important link for triceps inhibition is the arm flexors in the biceps brachii muscle. Having functional priority, the biceps will take credit for the lengthening, leading to functional suppression of the triceps muscle. Accordingly, instead of extending the forearm, the triceps will engage in extension of the shoulder (bringing the elbow closer to the body when pulling up). Which will aggravate the above manifestations. Conclusion - to normalize triceps function you need to:

• activate the scapular region;
• restore mobility of the scapula (mobilizing exercises);
• activate the lower trapezius muscle (accented rows with fixation at the maximum point with an expander);
• formation of the correct technique of pull-ups and rows;
• performing isolation exercises for the triceps with control of the scapula.

Violation of daily movements and manifestations outside of training.

Distal triceps tendinitis is a condition in which the triceps tendon becomes inflamed, causing pain in the back of the elbow. Symptoms:

• discomfort and pain along the length of the tendon;
• discomfort and localized pain at the site of attachment to the olecranon process;
• pain and/or weakness during movements requiring increased elbow extension;
• There may be swelling around the elbow.

Manifestation of triceps imbalances in exercises.

Rear push-ups. In this exercise, with an imbalance of the triceps, we can observe the following deviations: - tilting the body forward - lifting due to extension of the legs - the movement of the body and pelvis is not strictly downward, but moving the pelvis forward - incomplete extension at the elbow joint French bench press. In this exercise, with an imbalance of the triceps, we can observe the following deviations: - when extending the arms at the elbow joint - flexion of the shoulder joint - when bending the arms at the elbow joint - extension of the shoulder joint and, as a result, excessive lowering of the equipment behind the head - compensation of movement due to the muscles of the back and press (bending in the lower back when bending the arms and something like a crunch when extending the arms) - incomplete extension in the elbow joint Extension of the arms in a block (triceps block press) In this exercise, with an imbalance of the triceps, we can observe the following deviations: - when extending the arms, tilting the body forward - when extending the arms, excessive extension of the shoulder joint, thereby moving the elbow joint behind the line of the body backwards - when bending the arms, flexion of the shoulder joint, thereby moving the elbow joint forward beyond the line of the body - extension of the arms due to a jerk - incomplete extension in the elbow joint Extension of the arms at an angle (with/without support) In this exercise, with an imbalance of the triceps, we can observe the following deviations: - extension of the arm due to a jerk - compensated movement of the back (like a cat exercise) - incomplete extension in the elbow joint Push-ups on uneven bars Imbalances will manifest themselves as follows: - Strong tilt of the body forward - A jerk of the legs at the bottom point when rising to the top - The elbows are strongly pressed to the body and then the movement occurs due to the tilt of the body forward. Close-grip push-ups Imbalances will affect the exercise as follows: - Elbow abduction to the sides to include the pectoral muscles to help - Arching in the back, no neutral body position - Downward movement only with the body, not with the whole body

Exercise options for the triceps brachii muscle.

French bench press. The triceps in this exercise work eccentrically by flexing the forearm and lowering the weight (barbell) down toward the forehead. Further, during extension, the triceps fibers are shortened and a concentric contraction occurs. It is important that the shoulder blades remain pressed against the bench and help stabilize the shoulder joints. Dips. This exercise can be performed either in a special Gravitron simulator, or on regular parallel bars with your own body weight (in some cases, with additional weights). The elbows should be fixed above the wrist joints throughout the entire exercise. When lowering the body down, the triceps lengthens and works eccentrically. When squeezing the body upward, the forearm is extended at the elbow joint and the shoulder is partially flexed at the shoulder joint. The fibers of the triceps muscle work concentrically. Bent-over arm extensions (Kick-back). In the starting position, the shoulder is already in partial extension. For this reason, a long head does not utilize its full elongation potential. Movement occurs only at the elbow joint. When lowering the weight down, the forearm bends and resists the force of gravity, working eccentrically. When lifting the projectile upward and, accordingly, extending the forearm, the triceps works in an overcoming mode, i.e. concentrically. Arm extensions on a block (Triceps press). As in the previous version, the movement occurs strictly due to the extension of the forearm at the elbow joint. But, if the body is fixed in a slight forward tilt, maintaining a neutral position of the spine, then the shoulder may go into partial flexion. This will slightly lengthen the fibers of the long head, but will limit their contraction during the extension phase. When lowering the block down and, accordingly, lifting the handle up with flexion of the forearm, the triceps works eccentrically. When lifting the block and extending the forearm, the muscle works concentrically.

muscles involved in various types of movement of the upper end

Laboratory lesson

"Muscles of the upper limb"

Muscles that
produce movements of the upper limb
. Schematically, the movements of the upper limb girdle (scapula and clavicle) are divided into:

1. Movement forward and backward with abduction of the scapula from the spinal column and adduction to it.
2. Raising and lowering the scapula and clavicle.
3. Movement of the scapula around the sagittal axis with the lower angle to the medial and lateral sides.
4. Circular movement of the lateral end of the clavicle and at the same time the scapula.

These movements involve six functional muscle groups.

Forward
movement The forward movement of the upper limb girdle is produced by the muscles that cross the vertical axis of the sternoclavicular joint and are located in front of it. These include:

1. pectoralis major, acting on the girdle of the upper limb through the humerus;
2. pectoralis minor;
3. anterior serratus.

backward
movement is carried out by the muscles that cross the vertical axis of the sternoclavicular joint and lie behind it. This muscle group includes:

1. trapezius muscle;
2. rhomboid muscle, major and minor;
3. latissimus dorsi muscle.

Upward
movement Raising the belt of the upper limb is performed by the following muscles:

1) the upper bundles of the trapezius muscle, which pulls up the lateral end of the clavicle and the acromion of the scapula;

1. levator scapulae muscle;
2. rhomboid muscles, during the decomposition of the resultant of which there is a certain component directed upward;
3. the sternocleidomastoid muscle, which, attaching one of its heads to the collarbone, pulls it, and, consequently, the scapula upward.

Downward
movement Lowering is facilitated by muscles that go from bottom to top, from the chest or spinal column to the bones of the upper limb girdle:

1. pectoralis minor muscle;
2. subclavius ​​muscle;
3. lower bundles of trapezius muscle;
4. inferior teeth of the serratus anterior muscle.

In addition, the muscles that go from the torso to the shoulder, namely the pectoralis major muscle and the latissimus dorsi muscle, help lowering, mainly through their lower parts.

Rotation of
the scapula ( movement of the lower angle inward and outward )
Rotation of the scapula inward, with the lower angle to the spinal column, produces a pair of forces formed by:

1. pectoralis minor muscle
2. the lower part of the rhomboid major muscle.

Rotation of the scapula outward, with the lower angle from the spinal column to the lateral side, occurs as a result of the action of a pair of forces generated by the upper and lower parts of the trapezius muscle.

This movement is supported by:

1. serratus anterior muscle with its lower and middle teeth;
2. teres major muscle with a fixed free upper limb.

Circular
movement
Circular movement of the upper limb girdle occurs as a result of alternate contraction of all its muscles.

Muscles
producing movements in the shoulder joint
, movements around three mutually perpendicular axes are possible:

1. abduction and adduction around the anteroposterior axis;
2. flexion and extension around the transverse axis;
3. pronation and supination around the vertical axis;
4. circular motion (circumduction).

These movements are provided by six functional muscle groups.

Shoulder
abduction The shoulder abductor muscles cross the sagittal axis of rotation at the shoulder joint and are located lateral to it. The humerus is abducted by the following muscles:

1. deltoid and
2. supraspinatus.

Shoulder
adduction There are no special muscles that would cross the sagittal axis of the shoulder joint and are located medial to it, therefore shoulder adduction according to the parallelogram of forces rule is carried out with simultaneous contraction of the muscles located in front (the pectoralis major muscle) and behind the shoulder joint (the latissimus and teres major) . These muscles help:

1. infraspinatus;
2. small round;
3. subscapular;
4. long head of the triceps brachii muscle;
5. coracobrachial muscles.

Shoulder
flexion The shoulder flexor muscles cross the frontal (transverse) axis of the shoulder joint and are located in front of it.

Shoulder flexion (moving it forward) is produced by the following muscles:

1. deltoid, its anterior part;
2. pectoralis major;
3. coracobrachial;
4. biceps brachii muscle.

Shoulder
extension The muscles that perform shoulder extension (moving it backwards) cross, like the shoulder flexors, the frontal axis of the shoulder joint, but are located behind it. Shoulder extension is produced by the following muscles:

1. its deltoid posterior part;
2. latissimus dorsi muscle;
3. infraspinatus;
4. small round;
5. large round;
6. long head of the triceps brachii muscle.

Shoulder
pronation Shoulder pronation, i.e. turning inward, produced by muscles; which cross the vertical axis of the shoulder joint, attaching in front of it. These include:

1. subscapular;
2. pectoralis major;
3. deltoid, its anterior part;
4. latissimus dorsi muscle;
5. large round;
6. coracobrachial.

Supination
of the shoulder
Supination, i.e. turning the shoulder outward is produced by muscles that, like the pronators, cross the vertical axis of the shoulder joint, but are located behind it:

1. posterior deltoid muscle
2. teres minor
3. infraspinatus muscle
4. biceps brachii

Forearm
flexion Forearm flexion is produced by muscles that cross the transverse axis of the elbow joint and are located in front of it. These muscles include:

1) biceps brachii;

2) shoulder;

3) brachioradialis;

4) pronator teres.

Brachial muscle -

when flexing the forearm, the muscle clearly protrudes and can be easily felt above the skin. This muscle is not only a flexor of the forearm, but also a supinator (if the forearm is pronated), and if it is supinated, then it is a pronator.

Pronator teres –

participates in two movements of the forearm: flexion and pronation.

Circular
movement of the shoulder
With the alternate action of all the muscles located in the circumference of the shoulder joint, a circular movement occurs in it. Looking at these muscles, it is easy to notice that they lie unevenly, namely: there are no muscles inside and below this joint, instead there is a depression called the axillary fossa.

Axillary fossa

its shape is somewhat reminiscent of a pyramid, with its base facing downward and outward, and its apex upward and inward. It has three walls, of which the anterior one is formed by the pectoralis major and minor muscles, the posterior one by the subscapularis, teres major and latissimus dorsi muscles, and the inner one by the serratus anterior muscle. In the depression between the anterior and posterior walls lie the coracobrachialis muscle and the short head of the biceps brachii muscle.

Muscles producing
movements in the elbow joint
In the elbow joint with a fixed shoulder, the following are possible :

1. flexion and extension of the forearm;
2. pronation and supination of the forearm.

Extension of
the forearm
Extension of the forearm is performed by the muscles that cross the transverse axis of the elbow joint and are located behind it. There are two of these muscles:

1. triceps brachii and
2. ulna.

Pronation
of the forearm
The muscles that produce pronation of the forearm are:

1. pronator teres
2. pronator quadratus
3. brachioradialis muscle.

Supination
of the forearm
The supinators of the forearm are:

1. biceps brachii
2. supinator muscle
3. brachioradialis muscle.

Muscles that
produce movements in the wrist joint and the joints of
flexion. Wrist flexion
involves
muscles that cross the transverse axis and are located in front of it on the anterior surface of the forearm and hand. These include:

1) long palmar;

1. flexor carpi radialis;
2. flexor carpi ulnaris;
3. flexor digitorum superficialis;
4. flexor digitorum profundus;
5. flexor pollicis longus.

Extension of
the hand
Extension of the hand is produced by muscles that cross the transverse axis of the wrist joint and are located behind it on the back surface of the forearm. These muscles are multi-articular. They produce simultaneous extension in all joints around which they pass. These muscles include:

1. extensor carpi radialis longus;
2. extensor carpi radialis brevis;
3. extensor carpi ulnaris;
4. extensor digitorum;
5. extensor of the little finger;
6. extensor index finger;

extensor pollicis longus.

Adduction
of the hand
There are no muscles located on the medial surface of the ulna and extending onto the hand strictly along the medial surface of the wrist joint. The adduction of the hand occurs according to the rule of the parallelogram of forces with simultaneous contraction:

1. flexor carpi ulnaris
2. extensor carpi ulnaris

Carpal
abduction The following muscles are involved in wrist abduction:

1. flexor carpi radialis
2. extensor carpi radialis longus
3. extensor carpi radialis brevis
4. abductor pollicis longus muscle
5. extensor pollicis longus.