Innervation of the biceps muscle. Arm muscle anatomy

Biceps tendonitis, or biceps tendonitis, is an inflammation of the biceps tendon that runs in a groove on the front of the shoulder. The most common cause is chronic overuse of the tendon. Biceps tendonitis can develop gradually, or it can occur suddenly from direct injury. Tendinitis can develop if the shoulder joint is suffering from other conditions, such as an injury to the labrum, shoulder instability, impingement syndrome, or rotator cuff rupture.
Anatomy

Biceps the shoulder is located on the front of the shoulder. At the top, the muscle is attached to the scapula through two separate tendons. These tendons are called proximal. The word “proximal” means “near”.
One tendon, the long head tendon of the biceps, begins at the superior edge of the glenoid cavity and is associated with the articular cartilage and the glenoid lip. The tendon then runs along the anterior surface of the shoulder head in its groove. The transverse ligament of the shoulder, stretching over the groove, forms a channel for the tendon and keeps it from dislocation. The long biceps tendon is an important structure that helps keep the head of the shoulder in the center of the glenoid cavity of the scapula.
The second tendon, the tendon of the short head of the biceps, is located outward and begins on the coracoid process of the scapula.
The lower biceps tendon is called the distal tendon. The word “distal” means “distal”. The distal biceps tendon attaches to the tubercle on the radius of the forearm. The biceps itself is formed by two abdomens that run from the proximal tendons and merge with each other almost at the transition to the distal tendon.
Tendons are made up of strands of material called collagen. Collagen filaments form bundles, bundles - fibers. Collagen is a strong material and tendons have very high tensile strength. When muscles contract, traction is transmitted to the tendons and the point of origin of the muscle approaches the point of attachment, as a result of which the bones move relative to each other.
When contracting, the biceps muscle flexes in elbow joint... In the elbow joint, the radius of the forearm can make rotational movements (rotation), therefore, when the biceps contracts, it performs external rotation (supination), unfolding the hand with the palm upward with the elbow joint bent, such as holding a tray. In the shoulder joint, the biceps is involved in raising the arm anteriorly (flexion).
Causes
Continuous or repetitive shoulder action can place undue stress on the biceps tendon, causing damage to microstructures at the cellular level. If the load continues, then the damaged structures inside the tendon do not have time to recover, which leads to tendinitis, an inflammation of the tendon. This is common in sports such as swimmers, tennis players, and workers who need to hold their arms over their heads.
If the exposure occurs for many years in a row, then the structure of the tendon changes, signs of degeneration appear, and the tendon may become loose. The tendon is weakened and prone to inflammation, and at some point under stress may even rupture.
Biceps tendonitis can occur from an injury such as falling onto the shoulder. A rupture of the transverse shoulder ligament can also lead to biceps tendinitis. It was mentioned above that the transverse ligaments of the shoulder hold the biceps tendon in the groove on the front of the shoulder. If this ligament is torn, the biceps tendon can freely pop out of the groove, producing characteristic clicks. In addition, permanent dislocations also cause biceps tendonitis.
As mentioned above, tendonitis can result from other abnormalities in the shoulder joint, such as an injury to the labrum, shoulder instability, impingement syndrome, or rotator cuff rupture. In these conditions, the head of the shoulder is unnecessarily mobile, therefore there is a constant mechanical effect on the biceps tendon, which, in turn, leads to inflammation.
Symptoms
Patients usually experience pain in the depth of the shoulder along the anterior surface. The pain can spread downward. The pain is usually worse if the arms are raised above shoulder level. After resting, the pain usually goes away.
The arm may become weak when trying to bend the arm at the elbow or turn the palm upward. A sharp feeling of stiffness in the upper biceps may indicate damage to the transverse biceps ligament.
Diagnosis
The diagnosis is made on the basis of a conversation with a patient, examination and special research methods. Usually, questions are asked about work, sports hobbies, previous shoulder injuries, and the manifestation of pain.
Examination is most helpful in diagnosing biceps brachii tendinitis. The doctor will identify painful points, check movements in the joints, determine muscle work, and perform special tests, including for other pathologies, such as damage to the articular lip, shoulder instability, impingement syndrome or rotator cuff rupture.
An X-ray (X-ray) is only needed to detect or rule out other diseases shoulder joint, for example, calcific tendonitis, arthrosis of the acromioclavicular joint, impingement syndrome, instability.
When treatment of biceps tendonitis is unsuccessful, magnetic resonance imaging (MRI) may be ordered. MRI is a special imaging technique that uses magnetic waves to create a computer-generated image of the shoulder joint in slices in standard planes. This test can help identify a ruptured rotator cuff or damage to the lip.
Treatment
Conservative treatment
Treatment begins with conservative methods. It is usually advised to limit the load and avoid the activities that led to the problem. Resting the shoulder joint usually relieves pain and helps reduce inflammation. Anti-inflammatory medications can be prescribed to relieve pain and help patients return to normal activities. These drugs include drugs such as voltaren, diclofenac, ibuprofen.
On rare occasions, cortisone injections may be used to try to control pain. Cortisone is a very powerful steroid. However, the use of cortisone is very limited because it can negatively affect tendons and cartilage.
Operative treatment
Patients who are helped by conventional remedies do not require surgery. Surgery may be recommended if the problem persists or when another pathology affects the shoulder joint.
For example, it is necessary to perform arthroscopic acromyoplasty for impingement syndrome or arthrosis of the acromioclavicular joint, performing an operation on the elements of the rotator cuff or articular lip.
Biceps tenodesis.
Biceps tenodesis is a method of reattaching the top of the long head tendon to a new location, usually the anterior surface of the shoulder. Research shows that the long-term results for patients with biceps tendinitis after this surgery are not satisfactory. However, tenodesis may be necessary if the biceps tendons are already degeneratively altered, which is common.
Rehabilitation
Rehabilitation after conservative treatment
Be prepared to avoid stress on your arm for three to four weeks. As soon as the pain disappears, you need to gradually increase the load on the affected limb.
After consultation with the exercise therapy doctor, an individual rehabilitation program is prescribed. The program usually takes four to six weeks. Initially, all exercises are performed in the presence of an instructor. Initially, exercises are performed to maintain muscle tone and maintain range of motion in the shoulder and elbow joints, so as not to increase inflammation. As soon as there is an improvement, connect special exercises to strengthen the biceps, as well as the muscles of the rotator cuff of the shoulder and muscles of the scapula. At correct execution rehabilitation programs athletes can resume their training.
Rehabilitation after surgery
Some surgeons prefer to have their patients begin exercises as early as possible to increase the range of motion in the shoulder and elbow joints. Initially, there will be a need to relieve pain and swelling. For this, cold or heat can be used topically, depending on the situation. If there are no contraindications, massage and various physiotherapy procedures can be used to reduce muscle spasms and pain. Care must be taken to gradually build up the difficulty and amount of exercise performed.
Heavy biceps exercise should be avoided for two to four weeks after surgery. From active exercises, exercises are first performed with isometric contraction muscles.
After two to four weeks, exercises with active muscle tension are performed. In the beginning, all exercises are performed under the supervision of an exercise therapy instructor. Gradually, the exercises are performed independently. Typically, exercises are similar to those performed at home. The exercise therapy doctor will help you undergo a rehabilitation course as much as possible short time and as painless as possible.
You must be prepared for the fact that the treatment will take from six to eight weeks. Full recovery can take three to four months. Before completing the course, ask yourself how you can avoid future shoulder problems.

All muscles of the upper limb are usually divided into 2 groups: muscles shoulder girdle and the free upper limb, which in turn consist of 3 topographic sections - the muscles of the shoulder, the muscles of the forearm and the hand. Many people mistakenly think that the muscles of the shoulder girdle also belong to the muscles of the shoulder, but according to the accepted anatomical classification, this is not the case. The shoulder is the portion of the free upper limb from the shoulder joint to the elbow joint.

All muscles of the shoulder anatomical region can be divided into posterior and anterior groups.

Anterior shoulder muscle group

These include:

biceps brachii,
coracohumeral muscle,
brachial muscle.

Two-headed

It has two heads, from where it got its characteristic name. The long head originates from the tendon from the supra-articular tubercle of the scapula. The tendon passes through the articular cavity of the shoulder joint, lies in the intertubercular groove humerus and passes into muscle tissue. In the intertubular groove, the tendon is surrounded by a synovial membrane, which connects to the cavity of the shoulder joint.

The short head originates from the apex of the coracoid process of the scapula. Both heads merge together and pass into fusiform muscle tissue. Slightly above the cubital fossa, the muscle narrows and passes again into the tendon, which is attached to the tuberosity of the radius of the forearm.

Functions:

flexion of the upper limb in the shoulder and elbow joints;
supination of the forearm.

Coracohumeral

Begins muscle fiber from the coracoid process of the scapula, attached to the humerus approximately in the middle with inside.

Functions:

flexion of the shoulder at the humeral articulation;
bringing the shoulder to the body;
takes part in turning the shoulder outward;
pulls the scapula down and anteriorly.

Shoulder

This is a fairly wide muscle that lies directly under the biceps. It starts from the front surface of the upper part of the humerus and from the intermuscular septa of the shoulder. Attaches to the tuberosity of the ulna. Function - flexion of the forearm at the elbow joint.

Posterior muscle group

This group includes:

triceps shoulder,
ulnar,
muscle of the elbow joint.

Three-headed

This anatomical formation has three heads, hence the name. The long head originates from the subarticular tubercle of the humerus and below the middle of the humerus passes into the tendon common to the three heads.

The lateral head starts from the posterior surface of the humerus and the lateral intermuscular septum.

The median head starts from the posterior surface of the humerus and both intermuscular septa of the shoulder. It is attached with a powerful tendon to the olecranon of the ulna.

Functions:

extension of the forearm at the elbow joint;
adduction and extension of the shoulder due to the long head.

Ulnar

It is, as it were, a continuation of the median head of the triceps brachii muscle. It originates from the lateral epicondyle of the humerus, and is attached to the posterior surface of the olecranon of the ulna and to its body (proximal part).

Function - extension of the forearm at the elbow joint.

Elbow muscle

This is a fickle anatomical formation. Some experts consider it as part of the fibers of the median head of the triceps muscle, which are attached to the capsule of the elbow joint.

Function - tightens the capsule of the elbow joint, which prevents it from being pinched.

Muscles of the shoulder girdle

It is worth mentioning the muscles of the upper limb girdle, which are often referred to as the muscle formations of the shoulder:

deltoid shoulder,
supra- and infraspinatus muscle,
small and large round,
subscapularis.

Both muscle groups of the shoulder are separated from each other by two connective tissue intermuscular septa, which extend from the common brachial fascia (enveloping the entire muscular frame of the shoulder) to the lateral and median edges of the humerus.

Pain in the muscles of the shoulder

Pain in the shoulder and shoulder girdle area is a common complaint of people of different age groups... Such a symptom may be associated with the pathology of the skeleton, joints, ligaments, but most often the reason is hidden in damage to muscle tissue.

Causes

Consider the most common causes of shoulder pain:

overstrain and sprain of ligaments, tendons, muscles;
diseases or traumatic injuries of the shoulder joint;
inflammation of the ligaments and tendons of the muscles (tendonitis);
rupture of tendons and muscles;
joint capsulitis (inflammation of the joint capsule);
inflammation of the periarticular bags - bursitis;
frozen shoulder syndrome;
humeral periarthrosis;
myofascial pain syndrome;
vertebral causes of pain syndrome (associated with damage to the cervical and thoracic spine);
impingement syndrome;
polymyalgia rheumatica;
myositis of an infectious (specific and nonspecific) and non-infectious nature (with autoimmune, allergic diseases, ossifying myositis).

Pain in the shoulder area can be associated with damage to the bones, joints, ligaments, and damage to muscle tissue

Differential diagnosis

The following criteria will help distinguish shoulder pain caused by muscle damage from joint diseases.

Sign	Joint diseases	Muscle lesions
The nature of the pain syndrome	The pain is constant, does not disappear at rest, slightly increases with movement	Pain occurs or significantly increases with a certain type of physical activity (depending on the damaged muscle)
Localization of pain	Unlimited, diffuse, spilled	Has a clear localization and certain boundaries, which depends on the localization of the damaged muscle fiber
Dependence on passive and active movements	All types of movement are limited due to the development of pain syndrome	Due to pain, the amplitude of active movements decreases, but all passive ones remain in full
Additional diagnostic signs	Change in the shape, contours and size of the joint, its swelling, hyperemia	The joint area is not changed, but there may be swelling in the soft tissue area, slight diffuse redness and an increase in local temperature with inflammatory causes of pain

What to do?

If you suffer from shoulder pain associated with muscle damage, the first thing to do in order to get rid of such an unpleasant symptom is to identify the provoking factor and eliminate it.

If after this the pain still returns, you need to visit a doctor, perhaps the cause of the pain syndrome is completely different. The following recommendations will help you quickly get rid of pain:

in case of acute pain, it is necessary to immobilize the sore arm and provide it with complete rest;
you can take 1-2 tablets of an over-the-counter pain relieving non-steroidal anti-inflammatory drug on your own or apply it to the affected area in the form of an ointment or gel;
massage can be used only after the elimination of acute pain syndrome, as well as physiotherapy;
after the pain subsides, it is important to exercise regularly physiotherapy exercises to develop and strengthen the muscles of the shoulder;
if a person on duty is forced to perform daily monotonous movements with his hands, it is important to take care of protecting the muscles and preventing their damage (wearing special bandages, protective and supporting orthoses, doing gymnastics for relaxation and strengthening, taking regular therapeutic and prophylactic massage courses, etc.).

Typically, treatment muscle pain caused by overexertion or minor injury, lasts no more than 3-5 days and requires only rest, minimum load on hands, correction of the rest and work regimen, massage, sometimes taking non-steroidal anti-inflammatory drugs. If the pain persists or it initially has high intensity, accompanied by other warning signs, in mandatory you need to visit a doctor for examination and correction of treatment.

The biceps brachii is easily distinguishable. Undoubtedly biceps is the most famous of the muscles... The only known thing is the heart.

Biceps structure

It consists of two heads - long and short. The long head starts from a protrusion on the scapula called the supra-articular tubercle. This is just above the glenoid fossa of the shoulder joint. Although it has a very long tendon, the muscular abdomen is not as long as the short head of the biceps. The long head sits on the side of the arm, and its fibers alternate with those of the short head as it approaches the elbow. The short head attaches to the coracoid process on the outside of the scapula. It runs from the inside of the humerus to the long head, and with it forms the thick biceps tendon that extends into the radius of the forearm near the elbow.

Both heads are connected to the elbow joint by the biceps tendon, making them powerful flexors of the forearm. However, because this biceps tendon attaches to the radius (lateral bone of the forearm), the biceps also helps supination of the hand (turns the palm forward if the elbow is extended; turns it toward the ceiling if the elbow is bent at 90 degrees).

Function of the biceps brachii (biceps)

The biceps flexes the arms in the elbow sutatva, and also supines the hand, i.e. turns it forward, when bent arm up.

Since the long head of the biceps crosses the shoulder joint in the upper part, it is involved in the work when the muscles of the shoulder contract (that is, when the arms are raised in front of you). This also means that the elbows must be pulled back to fully extend the long head of the bicep. The reason the arm should be straightened at the elbow (elbows back in relation to the torso) is because in this position the long head is stretched and therefore more mechanically active from the first millisecond after the start of muscle contraction. If you had to do lateral elbow curls, or even in front of the torso (such as Scott's bench curls), this position in front would weaken long head biceps and would reduce its activity to such an extent that most of the load would go to the short head and muscle

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Biceps (biceps brachii) -

M. biceps brachii, biceps brachii, large muscle , the contraction of which is very clearly visible under the skin, thanks to which even people unfamiliar with anatomy know it. The muscle is proximally composed of two heads; one (long, caput longum) starts from the tuberculum supraglenoidale of the scapula with a long tendon that passes through the cavity of the shoulder joint and then lies in the sulcus intertubercularis of the humerus, surrounded by vagina synovialis intertubercularis; the other head (short, caput breve) originates from the processus coracoideus of the scapula. Both heads, connecting, pass into an oblong fusiform abdomen, which ends in a tendon that attaches to the tuberositas radii. Between the tendon and the tuberositas radii there is a permanent synovial bag, bursa bicipitoradialis. From this tendon departs a medially flat tendon bundle, aponeurosis m. bicipitis brachii, woven into the fascia of the forearm.

Function. Produces flexion of the forearm at the elbow joint; due to its point of attachment on the radius, it also acts as an instep support if the forearm has previously been pronated. The biceps muscle is thrown not only over the elbow joint, but also over the shoulder and can act on it, bending the shoulder, but only if the elbow joint is strengthened by contraction of m. triceps. (Inn. C5-C6. N. musculocutaneus.)

My compliments, my dear swing and fitnyashechki! Sunday is a tedious day on the project, and all because we are considering theoretical issues, today, for example, it will be the anatomy of the muscles of the hands. After reading, everyone will have an idea of the structure of this muscle group, its functions, and it will become more reasonable to approach the choice of pumping exercises.

So, sit down, gentlemen, let's go.

Arm muscle anatomy: what, why and why?

Who likes theoretical articles, raise your hand ... a forest of hands. Usually there are very few such people, to be honest, I also get sleepy from reading a sheet of a bunch of symbols, and even anatomical ones. Therefore, I do my best to avoid unnecessary theory, but not to the detriment of the quality of the note. On the other hand, many of you understand that you cannot go far without a foundation, and such notes are extremely important and necessary. So today we will continue the glorious tradition of forcing and consider the question "Anatomy of the muscles of the arms." Whether you fall asleep or not, we will find out about this at the very end of the article, so let's start moving towards it.

Note:
For better assimilation of the material, all further narration will be divided into subchapters.

Why do you need to swing your arms

Yes, actually, nifiga downloading them is optional and not really necessary :), because they make up 5-7% of all muscle volumes of the body, therefore, theoretically they cannot give any significant increase in mass. Often, many training programs, for example, for an ectomorph, generally exclude this muscle group or devote the least amount of time to it. Of course, hands are involved in almost all movements and receive their load indirectly, but still it does not go in any comparison with aimed and highly specialized work. Therefore, you need to swing your hands, at least this is why:

as various polls show (including posting notes), ladies pay significant attention to the hands. In their muscular arms, they feel the strength and ability to protect and not give them offense;
pumped up arms look good in summer in various sleeveless T-shirts - this is a sign of good physical form their owner;
when you are asked to show the pumped up muscles, you always show biceps;
v man's world the volumes are decided, so if you have frail hands, then the attitude towards you is appropriate;
strong arms is the ability to resist grab / choke and inflict crushing blow to the enemy;
for women, pumped up arms and strong forearms / hands are a plus in everyday life, such as carrying bags or carrying a child;
for women, this is the absence of jelly and various sagging under the arms;
with muscle-toned arms, you can afford sleeveless dresses with open shoulders.

In my opinion, an impressive list for learning a little more about the anatomy of the muscles of the hands and doing your playful little hands.

Arm Muscle Anatomy: Atlas

The muscles of the arms have many large muscles that are visible from the outside, which help us in our daily activities, such as dressing or using the PC.

Muscle upper limbs are divided into:

muscles of the shoulder, which in turn are divided into the anterior group (flexors) - brachial, coracohumeral, biceps and posterior (extensors) - ulnar, triceps;
the muscles of the forearm are the largest, these are the brachial (brachialis) and brachioradialis (brachyradialis).

In terms of occurrence, it is customary to distinguish:

superficial (well visible on the surface)- biceps, triceps, brachyradialis, long radial extensor of the wrist, deltas;
deep muscles - lie superficially deep.

The muscles of the upper arm are responsible for flexion / extension of the forearm at the elbow joint. Flexion of the forearm is achieved by a group of three muscles - brachialis, biceps, and brachyradialis. In general, in the literature on anatomy, it is not customary to translate the names of muscle groups, i.e. there for keeping the original Latin names, for example, brachialis will be musculus brachialis. In this regard, a more correct "Latin anatomical picture" of the arm muscles will look like this.

Let's take a look at the major large muscle units separately.

# 1. Biceps

Large thick fusiform muscle of the shoulder, located on the top of the humerus, consisting of 2 -x heads - long and short. Both originate in the shoulder region, below they attach to the circular elevation of the forearm bones, and unite in the middle of the shoulder.

The biceps has the following functions:

works as an instep support for the forearm by turning and moving the palm upward;
flexes the forearm / shoulder;
flexes the upper arm (raising your hand forward and up).

# 2. Triceps

Triceps fusiformis muscle, lying on the back of the shoulder. It has three heads - lateral (lateral), medial (medial) and long (long), which merge on the olecranon of the ulna. The lateral and medial heads of the triceps originate on the humerus, the long one begins on the scapula.

Triceps performs the following functions:

unbends the elbow joint / helps to straighten the arm - acts as an extensor of the forearm in the elbow joint and the humerus in the shoulder;
the long head also assists lats back during the pullover exercise on the bench, bringing the arm down towards the body.

Summing up the "head" muscles, the combined anatomical picture of the biceps + triceps looks like this.

No. 3. Forearm muscles

The most famous and largest muscles of the wrist are: brachialis, brachyradialis, flexor radialis longus and coracoid muscles. Let's consider them in more detail.

3.1. Brachialis

Most of the muscles that move the wrist, arm, and fingers are located in the forearm - they are as thin as a strap. Brachialis is a flat fusiform muscle that lies under the biceps on the lower front surface of the shoulder. The beginning is attached to the bottom of the humerus, and the “ending” is attached to the bony eminence of the forearm.

Brachialis performs the following functions:

the main and strongest elbow flexor - responsible for flexion of the elbow in any position of the hand (supination, pronation, neutral).

3.2. Brachyradialis

It is a fusiform muscle located on the front of the forearm. Originates at the lower outer shoulder, crosses the elbow, and extends to the radius (outer bottom part)... To see the muscle, tense your forearm and move your thumb to the side, the brachyralis will “emerge” near the elbow, closer to the biceps tendon.

The brachioradialis muscle performs the following functions:

bends the elbow;
plays an active role in the up / down rotation of the forearm.

3.3. Long radial extensor of the wrist

On back side the arms are located extensor muscles, such as the wrist extensor ulnar and long extensor fingers that act as antagonists, flexors. The extensors are somewhat weaker than the flexors. The long radial extensor of the wrist is located next to the brachyradialis and is one of the 5 major muscles that help move the wrist. When a person clenches a fist, this muscle is actively involved in the work and protrudes from the skin.

Note:
Muscles on the front of the forearm, such as the radial flexor of the wrist and the superficial flexor of the fingers, form the flexor group that flexes the arm at the wrist and each of the phalanges. Inflammation of this area can lead to pain and numbness, known as carpal tunnel syndrome.

3.4. Coracohumeral muscle

A long, narrow, beak-shaped muscle located on the inner surface of the shoulder. At the top it is attached near the coracoid process of the scapula, and at the bottom - to the front inner part of the arm. This muscle is not the flexor of the elbow.

The coracohumeral muscle performs the following functions:

bringing the hand to the body with the elbow bent.

The combined atlas of all the muscles of the forearms is as follows.

Actually, we're done with anatomy. Friends, are you still here ... or am I shaking the air empty? :). Go ahead and now talk about the practical training aspects.

Supination and pronation - what is it?

These are two special movements produced by the muscles of the forearms - supination (outward rotation) and pronation (turning inward)... Supination is performed by the biceps and muscles of the circular instep support of the forearms, pronation - by the muscles of the circular pronator of the forearms.

It turns out that the different grip of the projectile (e.g. dumbbells) provides different type hand work and varying degrees of biceps / triceps and forearm muscle involvement.

Actually, let's move on to the practical part of the note.

Arm muscle anatomy: how to exercise correctly

Let's go over anatomical features muscles of the hands and, as a result, we will derive some rules for their effective training... And we'll start with ...

# 1. Biceps

Biceps is superficial muscle, therefore, the quality of its development will depend on indicative view Your hand musculature. The main movements in which he participates are lifting the projectile from bottom to top, i.e. bringing it to the chest. To create the peak of the biceps, it is necessary to use lifts with supination during the exercise - turning the hand up, when the palm looks at the ceiling and the little finger is above the thumb, or lifts with an already supinated hand.

Best Biceps Exercises:

standing bar / dumbbell lifts (straight / EZ bar);
reverse grip pull-ups;
sitting dumbbell lifts at an angle up from a stretched position;

It should be understood that the shape of the biceps is inherent in you by mother nature, it can be long with meek ligaments or short with long ends of the ligaments (like Schwarzenegger).

# 2. Triceps

Triceps is 2/3 part of the volume of the arm, therefore, if the arms do not have enough volume, then it is necessary first of all to “hammer” the triceps and only then the biceps. The main “profession” of all three triceps heads is extension of the arm at the elbow joint, while the medial one is the most active of all the heads. Triceps antagonists (biceps, brachialis) are physiologically more powerful than the triceps muscle, which manifests itself in a slight bend of the arms at the elbow when they hang freely during rest.

For the qualitative development of the triceps muscle of the shoulder, it is necessary to use flexion / extension exercises with free weight. Quality means an increase in the volumetric power characteristics of a given muscle group. Don't spend time on isolated machines (guys, leave them to the girls) better use polyarticular exercises in which all are immediately "captured" into work 3 triceps heads.

Best Triceps Exercises:

reverse push-ups from the bench;
push-ups on the uneven bars;
bench press with a narrow grip.

No. 3. Forearm muscles

High-quality arm muscle anatomy requires good development of this muscle group. Shoulder muscle(brachialis) creates a supporting platform for the biceps, as if pushing it to the “surface”. The brachialis is activated by static elbow flexion and works in all biceps exercises, however it “clings” best when the bar is lifted to the biceps with the reverse grip.

The brachioradialis (brachyradialis) muscle is actively involved in the work when lifting dumbbells with a hammer grip, i.e. when the thumb looks up. The coracoid muscle plays an important role in the development of hand muscles and is clearly visible in the front double biceps position. The coracoid muscle is best "beaten": lifting dumbbells in front of you, raising dumbbells while lying on a bench.

Best Forearm Exercises:

spider flexion (reverse grip barbell lifts);
hummer climbs (lifting dumbbells with a hammer grip);
wrist straight / reverse barbell lifts from a kneeling bench.

Uff-f, well, that's all, now let's sum up and say goodbye.

Afterword

Arm muscle anatomy is the question we studied today. Now you know what and how the stump is arranged :) and how to swing it correctly. There is very little left - to translate the theory into practice, so we blow into the hall and swing.

That's all for this, I was glad to write for you, see you soon!

PS. Dear, what exercises do you use to train your hands?

PPS. Did the project help? Then leave a link to it in the status of your social network- a plus 100 points to karma, guaranteed.

With respect and gratitude, Dmitry Protasov.