Medicine Ball Slam Exercise
| English Name | Medicine Ball Slam |
|---|---|
| Difficulty | Intermediate |
| Exercise Types | پویا |
| Primary Muscle (EN) | Rectus Abdominis |
| Muscle Groups | Abdominal muscles Back muscles Full body Shoulder Muscles |
|---|---|
| Workout Type | Explosive Functional Strength training |
| Required equipment | Exercise ball |
💠 Exercise guide
The medicine ball slam is an explosive, full-body movement in which the ball is forcefully slammed to the ground. This exercise not only boosts core power but also helps release tension and enhances agility and overall body coordination. Proper execution requires strong core control and high-speed, continuous movement.
💠 How to perform the exercise
Preparation
✅ Feet hip-width apart
✅ Medicine ball held in hands in front of the chest
✅ Core engaged, knees slightly bent, eyes forward
✅ Deep breath before the explosive movement
Execution method
✅ Raise the ball overhead (stretching motion engaging the back and shoulders)
✅ With control, power, and speed, slam the ball straight down to the ground
✅ As you slam, hinge the torso forward and keep your core tight
✅ Immediately pick up the ball and repeat without pausing
✅ Exhale forcefully during the slam, inhale as you retrieve the ball
Coaching tips and recommendations
✔ Use a dead ball (non-bouncing medicine ball)
✔ Avoid excessive arching of the lower back
✔ Do not lift with your back – hinge at the hips
✔ Combine explosive power with control, not reckless speed
✔ Perform 8 to 15 reps per set, depending on the program’s goal
Benefits of the exercise
1️⃣ Full activation of the core muscles
2️⃣ Increased explosive power in the torso
3️⃣ Improved reaction speed in combat and ball sports
4️⃣ Release of neuromuscular and mental tension
5️⃣ Elevated heart rate and high calorie burn
6️⃣ Practical alternative to traditional ab exercises in a standing position
7️⃣ Functional training with real-life application
8️⃣ Suitable for HIIT, CrossFit, and general conditioning
9️⃣ Can be performed at home or in the gym
🔟 Combines strength and cardio in a single movement
5 Practical Scientific Tips
1️⃣ Slam movements enhance reactive power in the core.
Source: NSCA Essentials of Strength Training and Conditioning
This exercise, by generating high force in a short amount of time, compels the core muscles to respond quickly and effectively. The combination of speed and power at the moment of the slam directly engages the nervous system.
📝 Translation: Explosive movements like medicine ball slams effectively enhance the ability to transfer force from the core to the upper limbs.
2️⃣ Slam exercises are one of the best options for stress relief and sympathetic nervous system activation.
Source: ACE – Medicine Ball Workouts
The burst of energy during the slam not only burns calories but also helps release negative emotions, reduce anxiety, and trigger the release of feel-good hormones.
📝 Translation: Exercises like slams are among the few that simultaneously provide emotional release and strengthen the abdominal muscles.
3️⃣ Medicine ball slams show high EMG activity in the rectus abdominis muscle.
Source: NSCA Research Journal
EMG studies have shown that during the slam movement, the electrical activation of the abdominal muscles is highly intense—often greater than that of traditional core exercises like crunches.
📝 Translation: Medicine ball slams have shown the highest abdominal muscle activation in EMG studies, comparable to dynamic planks.
4️⃣ This movement has high transferability to sports movements.
Source: NSCA Guide to Program Design
Slam is a “full-body ballistic” exercise that combines strength, balance, and coordination, and is directly transferable to sports like football, basketball, MMA, and volleyball.
📝 Translation: Medicine ball slams are listed by NSCA as one of the best exercises with high transferability to explosive movements and team sports.
5️⃣ High calorie burn in a short amount of time.
Source: ACE Metabolic Training Report
In an ACE study, it was found that slam exercises can burn up to 15 calories per minute, depending on body weight, intensity, and number of repetitions.
📝 Translation: Medicine ball slams, due to their explosive nature, are considered one of the highest energy-consuming movements and hold a special place in fat-burning programs.
Comparative Table of Slam Exercises
|
Exercise Name |
Primary Muscle |
Type of Exercise |
Movement Pattern |
Application in Sports |
|---|---|---|---|---|
|
Medicine Ball Slam |
Rectus Abdominis |
Explosive | Functional |
Top → Bottom |
Football, Basketball, CrossFit |
|
Overhead Slam |
Rectus Abdominis |
Explosive | Functional |
Overhead → Down |
Weightlifting, Sprinting, MMA |
|
Rotational Slam |
Oblique Abdominal |
Explosive | Rotational |
Lateral Rotation |
Tennis, Wrestling, Boxing |
|
Lateral Slam |
Internal Oblique |
Powerful | Functional |
Side-to-Ground |
Handball, Volleyball, Judo |
|
Battle Rope Slam |
Spinal Erector |
Explosive | Aerobic |
Alternating Rope Strikes |
Group Aerobic Exercise, CrossFit |
💠 Muscles engaged in the movement
In the phase of lifting the ball, the latissimus dorsi and deltoid muscles play an active role. In the slamming phase, the abdominal muscles (rectus abdominis and obliques) are the main force generators. The stabilizers of the lower back and pelvis maintain the body’s balance.
Main muscles
Synergistic muscles
Stabilizers
Rectus Abdominis (Six-Pack Muscle)
Rectus Abdominis Muscle
The rectus abdominis is one of the most important muscles in the anterior abdominal wall, located vertically on both sides of the linea alba. This muscle is responsible for flexing the trunk, stabilizing the spine, and compressing the abdominal viscera.
The “six-pack” appearance seen in athletes results from the presence of tendinous intersections on this muscle. Strengthening the rectus abdominis through bodybuilding, gymnastics, and martial arts exercises significantly improves overall body performance.
✅ Effective exercises for this muscle include crunches, leg raises, planks, and ab wheel rollouts, which help strengthen its power and endurance.
✅ Persian Name: Azole Raaste Shakami
✅ Latin Name: Rectus Abdominis | Six-Pack
✅ Common Name: Abs
✅ Location:
🟡 This muscle is located on the front of the abdomen, on both sides of the Linea Alba.
🟡 It originates from the lower ribs and extends to the pelvis.
🟡 It has horizontal tendinous bands that create the six-pack appearance.
✅ 🦾 Origin
✔ Costal cartilage of ribs 5, 6, and 7
✔ Xiphoid process of the sternum
✅ 🦿 Insertion
✔ Pubic crest of the pelvic bone
✔ Pubic symphysis
✅ 📌 Classification and Function
✔ Flexion of the trunk – such as during a crunch
✔ Compression of abdominal contents – aids in exhalation and increases intra-abdominal pressure
✔ Maintaining the strength of the abdominal wall and spinal balance
✅ 💪🏻 Muscle Fiber Type
✔ Mostly composed of slow-twitch (Type I) fibers to maintain body endurance.
✔ Contains fast-twitch (Type II) fibers for rapid and powerful movements, such as explosive crunches.
✅ 🏋🏻♂️ Role in Motor and Athletic Performance
✔ Plays a key role in all abdominal and core exercises, such as crunches, leg raises, and planks.
✔ Responsible for maintaining body balance and preventing lower back injuries.
✅ 🧗🏻♂️ Muscle Strength and Endurance
✔ One of the most important muscles for body stability, especially in endurance sports.
✔ Weakness in this muscle can lead to lower back pain and decreased body balance.
🧠 Innervation
✔ Thoracoabdominal nerves – T7 to T12
🩸 Blood Supply
✔ Superior and inferior epigastric arteries
✅ 🤼♂️ Role in Sports and Physical Activities
✔ Bodybuilding – Active in all abdominal exercises such as crunches, planks, and V-ups.
✔ Martial arts – Helps increase endurance and abdominal resilience.
✔ Gymnastics and CrossFit – Plays a key role in movements such as toe-bar, leg lifts, and V-sit.
✅ 🏌🏻♂️ Connection with Other Muscles and Joints
✔ Works in coordination with the internal and external oblique muscles to create rotational movements of the trunk.
✔ Collaborates with the erector spinae and gluteal muscles to stabilize the spine and pelvis.
✅ 💉 Vulnerability and Potential Issues
✔ Weakness in this muscle leads to core instability and lower back pain.
✔ Strain and muscle tightness due to heavy training or improper execution of abdominal exercises.
✅ 🏋🏻♂️ Main exercises to strengthen the rectus abdominis muscle:
1️⃣ Standard Crunches – The most effective exercise for strengthening the middle of the abdomen
2️⃣ Leg Raises – Focuses on the lower part of the rectus abdominis
3️⃣ Plank – Improves core endurance and stability
4️⃣ Ab Wheel Rollout – A challenging exercise for deep abdominal muscle engagement
5️⃣ V-Sit Hold – Strengthens the abdominal muscles and enhances core control
✅ 🧘🏻♀️ Stretching and Recovery Movements
✔ Cobra Stretch – Opens up and aids in the recovery of the abdominal muscles
✔ Cat-Cow Stretch – Increases core flexibility
✅ Interesting Fact
✔ The rectus abdominis is one of the strongest endurance muscles in the body, capable of staying active for long periods, even in static movements like the plank!
✅ Practical Tip
✔ To fully strengthen the six-pack, exercises should include both endurance (like planks) and strength (like crunches and leg raises) training.
🔴 Name and Location: Located on the front of the abdomen, from the lower ribs to the pelvis.
🟠 Anatomy: It has tendinous bands that divide it into several sections.
🟡 Function: Trunk flexion, abdominal compression, and core stabilization.
🟢 Physiology: A combination of slow-twitch and fast-twitch fibers for endurance and strength.
🔵 Innervation: Thoracoabdominal nerves T7-T12
🟣 Importance: Key role in bodybuilding, CrossFit, martial arts, and gymnastics
🟤 Exercises: Crunches, leg raises, planks, ab wheel rollouts, V-sits
⚫ Interesting Fact: A resilient muscle with high endurance capacity in static exercises.
Latissimus dorsi muscle
Latissimus Dorsi Muscle
The latissimus dorsi is one of the strongest and widest superficial back muscles, playing a crucial role in pulling movements, backward bending, and internal rotation of the arm. It extends from the lower spine to the humerus and is responsible for generating pulling force in exercises like pull-ups, swimming, and rowing. Strengthening this muscle enhances pulling power, improves body posture, and reduces the risk of lower back and shoulder injuries.
✅ Persian Name: Poshti bozorg
✅ Latin Name: Latissimus Dorsi
✅ Common Name: Lat
✅ Location:
🟡 A superficial muscle that connects from the lower spine, ribs, and pelvis to the humerus (upper arm bone).
🟡 A large, broad muscle located on both sides of the back, covering most of the lumbar and dorsal regions.
🟡 Responsible for pulling movements, arm adduction, and internal rotation of the arm.
✅ 🦾 Origin
✔ Lower six thoracic vertebrae (T7-T12)
✔ Lumbar vertebrae (L1-L5)
✔ Sacrum
✔ Iliac crest
✔ Lower ribs (9th to 12th)
✅ 🦿 Insertion
✔ Humerus (intertubercular groove)
✅ 📌 Function and Roles
🔹 The latissimus dorsi plays a role in various movements, including pulling, arm adduction, and internal rotation of the shoulder:
1️⃣ Pulling the arm down and back (Adduction)
✔ Like pulling the bar down during a lat pulldown exercise.
2️⃣ Internal rotation of the arm
✔ Like moving the arm inward during swimming and ball throwing.
3️⃣ Extension of the arm backward
✔ Like pulling the arm backward during pull-ups and rowing exercises.
✅ Main Functions:
✔ Lowering the arm and generating pulling force
✔ Assisting in shoulder stabilization during sports movements
✔ Increasing muscular endurance in strength exercises
✅ 💪🏻 Muscle Fiber Types
✔ A combination of slow-twitch fibers (Type 1) for endurance and fast-twitch fibers (Type 2) for power movements.
✔ The middle section contains more slow-twitch fibers and is active during sustained pulling movements.
✔ The lower section has fast-twitch fibers used in explosive power movements.
✅ 🏋🏻♂️ Role in Motor and Sports Performance
✔ The most important muscle in pulling movements such as pull-ups, swimming, and weightlifting.
✔ Plays a significant role in rowing, swimming, wrestling, and gymnastics.
✔ Strengthening this muscle increases pulling power, improves endurance, and reduces lower back injuries.
✅ 🧗🏻♂️ Muscle Strength and Endurance
✔ This muscle plays a key role in all pulling and strengthening movements of the upper body.
✔ Weakness in this muscle reduces endurance and increases stress on the lumbar and cervical vertebrae.
🧠 Innervation | Neural Control
✔ Thoracodorsal nerve (C6, C7, C8)
🩸 Blood Supply
✔ Thoracodorsal artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ Vital in sports such as bodybuilding, swimming, wrestling, rock climbing, and gymnastics.
✔ Plays a key role in shot put, cable pulling, weightlifting, and swimming.
✅ 🏌🏻♂️ Relationship with Other Muscles and Joints
✔ Interacts with the deltoid muscle, rotator cuff muscles, and teres major muscle.
✔ Weakness in this muscle leads to reduced pulling strength and pain in the lower back and shoulders.
✅ 💉 Vulnerability and Potential Issues
✔ Strain or weakness in this muscle can lead to lower back problems and pain in the upper back and shoulders.
✔ Weakness increases stress on the lumbar and cervical vertebrae.
✅ 🏋🏻♂️ Key Exercises to Strengthen the Latissimus Dorsi
1️⃣ Pull-Ups – The most effective exercise for full lat engagement
2️⃣ Lat Pulldown – Increases arm pulling strength
3️⃣ Bent-Over Barbell Rows – Builds size and strength in the back
4️⃣ One-Arm Dumbbell Rows – Strengthens the lateral and upper sections of the muscle
5️⃣ Deadlifts – Enhances endurance and strengthens the entire posterior chain
✅ 🧘🏻♀️ Stretching and Recovery Exercises
✔ Overhead Lat Stretch – Improves range of motion and reduces muscle tension
✔ Wall Lat Stretch – Increases flexibility during pulling movements
✅ Interesting Fact:
✔ The latissimus dorsi is one of the broadest muscles in the human body and plays a role in numerous daily and sports movements.
✅ Practical Tip:
✔ To better strengthen this muscle, combine compound exercises like deadlifts and pull-ups with isolation movements such as lat pulldowns.
🔴 Name and Location: A broad back muscle extending from the lower spine to the arm
🟠 Anatomy: Originates from lumbar and thoracic vertebrae and ribs, attaching to the humerus
🟡 Function: Pulling, lowering, and internal rotation of the arm
🟢 Physiology: A mix of slow- and fast-twitch fibers for endurance and strength
🔵 Innervation: Thoracodorsal nerve (C6, C7, C8)
🟣 Importance: Active in bodybuilding, swimming, wrestling, weightlifting, and rock climbing
🟤 Exercises: Pull-ups, lat pulldown, rowing, deadlifts, arm stretches
⚫ Interesting Facts: One of the broadest muscles in the body and the key muscle in pulling movements
Anterior Deltoid muscle
Anterior Deltoid Muscle
🔹 The anterior deltoid is one of the three parts of the deltoid muscle. Its primary functions are moving the arm forward (flexion), internal rotation, and assisting in horizontal shoulder movements. This muscle plays a key role in many upper-body exercises, especially strength training movements like bench press, front raises, and throwing actions.
🔹 The anterior deltoid is one of the most important muscles involved in pressing and pushing movements. Due to its engagement in many strength exercises, it is often well-developed among athletes and bodybuilders. However, overusing this muscle without strengthening the posterior shoulder muscles (posterior deltoid and rotator cuff) can lead to muscular imbalances and increase the risk of shoulder injuries.
✅ Persian Name: Deltoid Ghodami
✅ Latin Name: Anterior Deltoid
✅ Common Names: Front part of the deltoid muscle | Anterior head of the shoulder
✅ Location:
🟡 Located at the front of the shoulder, forming the anterior part of the deltoid muscle.
🟡 Originates from the clavicle and lies over the upper part of the humerus.
🟡 Alongside the middle and posterior parts of the deltoid, it acts as part of the shoulder cap and assists in arm movements.
✅ 🔹 Origin
✔ Anterior surface of the lateral third of the clavicle (Clavicle – Anterior Surface of Lateral Third)
✅ 🔹 Insertion
✔ Deltoid tuberosity on the humerus bone (Deltoid Tuberosity, Humerus)
✅ 🔹 Function
📌 Primary functions of the anterior deltoid:
✔ Arm flexion – moving the arm forward (like raising the hand in front of the body)
✔ Internal rotation of the arm – rotating the arm inward toward the body
✔ Assisting in horizontal adduction – moving the arm inward on a horizontal plane (such as during a chest fly)
✔ Helping stabilize the shoulder joint during upper-body movements
📌 Movements that activate the anterior deltoid:
✔ Raising the arm forward (such as front raises)
✔ Throwing movements (ball throws, javelin throws)
✔ Moving weights in pressing and fly exercises
✅ 💪🏻 Muscle Fiber Types
✔ A combination of fast-twitch fibers (Type II) and slow-twitch fibers (Type I)
✔ Predominantly composed of fast-twitch fibers for rapid and powerful movements
✔ This characteristic makes the anterior deltoid highly active in explosive and strength exercises like weightlifting and throwing
✅ 🏋🏻♂️ Role in Sports and Physical Activities
✔ Active in all pressing, throwing, and forward arm-raising exercises
✔ Plays a key role in strength sports, bodybuilding, weightlifting, boxing, and discus throwing
✔ An important muscle in daily activities such as lifting objects and carrying items
✅ 🧗🏻♂️ Strength and Endurance
✔ Requires high strength for pressing exercises and overhead movements
✔ Overdevelopment can lead to muscular imbalances and increase the risk of shoulder injuries
✅ 🧠 Innervation
✔ Axillary nerve (C5, C6), which controls the movements of this muscle.
✅ 🩸 Blood Supply
✔ Posterior Circumflex Humeral Artery
✔ Thoracoacromial Artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ One of the key muscles for pushing and pressing movements in bodybuilding and weightlifting
✔ Active in throwing sports, swimming, boxing, gymnastics, and pulling movements
✔ Weakness can reduce pressing strength and increase the risk of shoulder injury
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Closely connected with the middle deltoid, pectoralis major, rotator cuff muscles, and triceps brachii
✔ Weakness in this muscle can lead to excessive strain on the shoulder joint and reduced upper body strength
✅ 💉 Vulnerability and Potential Issues
✔ One of the muscles prone to inflammation and strain due to high activity in upper-body training
✔ Weakness can cause excessive strain on the pectoral and shoulder muscles, leading to shoulder injuries
✅ 🏋🏻♂️ Strength Training Exercises for the Anterior Deltoid
1️⃣ Front Raise with Dumbbells – the most important exercise for strengthening the anterior deltoid
2️⃣ Overhead Shoulder Press with Dumbbells or Barbell – high engagement of the anterior deltoid
3️⃣ Arnold Press – simultaneous strengthening of all deltoid parts with emphasis on the anterior head
4️⃣ Incline Bench Press – combined strengthening of the anterior deltoid and pectoralis major
5️⃣ Close-Grip Push-ups – bodyweight exercise targeting this muscle
✅ 🧘🏻♀️ Stretching and Recovery
✔ Stretching the arm forward and across the body to improve flexibility and prevent muscle tightness
✔ Using a foam roller to reduce muscle tension and enhance blood flow
✅ Fun Fact
✔ The anterior deltoid is most engaged in throwing movements, which is why athletes in discus, javelin, and boxing typically have a very strong anterior deltoid.
✅ Practical Tip
✔ Overdeveloping the anterior deltoid without balancing it with the posterior deltoid can lead to muscular imbalances and increased stress on the shoulder joint.
🔴 Name and Location: A superficial muscle located at the front of the shoulder joint, originating from the clavicle.
🟠 Anatomy: Part of the deltoid muscle that, along with the middle and posterior deltoids, surrounds the shoulder and attaches to the humerus.
🟡 Function:
✔ Arm flexion – moving the hand forward
✔ Internal rotation of the arm – rotating the hand inward
✔ Horizontal adduction – assisting in bringing the arm inward on a horizontal plane
🟢 Physiology: Composed mainly of fast-twitch fibers, which provide power and speed in pressing movements.
🔵 Innervation: Axillary nerve, which controls the movements of this muscle.
🟣 Importance: Plays a vital role in pressing exercises, throwing, bodybuilding, boxing, and strength sports.
🟤 Exercises:
✔ Front raise
✔ Shoulder press
✔ Arnold press
✔ Incline bench press
✔ Close-grip push-ups
⚫ Fun Fact: One of the most utilized muscles in throwing and pressing movements, which, if overdeveloped, can lead to muscular imbalances and shoulder injuries.
Triceps Brachii Muscle
Triceps Brachii Muscle
The triceps brachii is one of the strongest muscles at the back of the arm, primarily responsible for elbow extension and generating power in pushing movements. This three-headed muscle (long, medial, and lateral heads) is located on the back of the arm and attaches to the ulna bone in the forearm.
✅ Why is this muscle important?
✔ The sole muscle responsible for elbow extension and essential in strength movements.
✔ Stabilizes the elbow and shoulder joints during pressing exercises like the bench press.
✔ Directly impacts strength gains in bodybuilding, gymnastics, boxing, and weightlifting.
✅ Persian Name: Azole Se Sare Bazoei
✅ Latin Name: Triceps Brachii
✅ Common Name: Back of the Arm
✅ Location:
🟡 Located in the posterior (back) part of the arm, extending from the scapula to the forearm bone.
🟡 Composed of three heads: long, medial, and lateral.
🟡 Responsible for elbow extension and assists in shoulder stabilization.
✅ 🦾 Origin
✔ Long Head: originates from the infraglenoid tubercle of the scapula
✔ Medial Head: originates from the posterior surface of the humerus, below the lateral head
✔ Lateral Head: originates from the posterior surface of the humerus, above the medial head
✅ 🦿 Insertion
✔ Ulna bone – olecranon process
✅ 📌 Classification and Function
The three main heads of the triceps brachii muscle are:
1️⃣ Long Head
✔ The strongest head and the only one originating from the scapula.
✔ Besides extending the elbow, it plays a role in arm movements and shoulder stabilization.
✔ More active in movements that involve pulling weight behind the body, such as parallel dips.
2️⃣ Medial Head
✔ Located beneath the lateral head and more active during strength and endurance movements.
✔ Plays a greater role in light, repetitive exercises like cable triceps extensions.
3️⃣ Lateral Head
✔ Responsible for muscle mass and the V-shape appearance of the back of the arm.
✔ More active in heavy exercises such as close-grip bench press and lying barbell triceps extensions.
✅ Main Functions:
✔ Elbow extension – the primary muscle responsible for straightening the forearm.
✔ Stabilizes the elbow during pressing movements such as push-ups and bench press.
✔ Assists shoulder movements (long head of the muscle).
✅ 💪🏻 Muscle Fiber Type
✔ A combination of fast-twitch fibers (Type II) and slow-twitch fibers (Type I) ✔ Fast-twitch fibers are activated during powerful and explosive movements such as bench press and dips.
✔ Slow-twitch fibers are important for endurance in continuous movements like push-ups and parallel bar exercises.
✅ 🏋🏻♂️ Role in Motor and Athletic Performance
✔ Active in all pressing movements such as bench press, push-ups, dips, and parallel bar exercises.
✔ Plays a key role in sports like boxing, weightlifting, gymnastics, and basketball.
✔ Helps stabilize the shoulder joint during overhead movements like shoulder press and clean and jerk.
✅ 🧗🏻♂️ Muscle Strength and Endurance
✔ A very strong and essential muscle for increasing upper body strength.
✔ Weakness in this muscle leads to reduced strength in pressing movements and increased strain on the elbow and shoulder.
🧠 Innervation
✔ The radial nerve (C6–C8) is responsible for controlling this muscle.
🩸 Blood Supply
✔ Deep brachial artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ Bodybuilding: Active in triceps exercises, bench press, dips, and lying barbell presses.
✔ Boxing and martial arts: Plays a key role in straight punches and increasing punching power.
✔ Weightlifting: Helps stabilize the elbow during shoulder presses and clean and jerk.
✔ Gymnastics and CrossFit: Vital in movements like parallel bars, pull-ups, and dips.
✅ 🏌🏻♂️ Connection with Other Muscles and Joints
✔ Works alongside the deltoid and pectoral muscles during pressing movements.
✔ Weakness in this muscle increases strain on the shoulder and elbow, raising the risk of joint injury.
✅ 💉 Vulnerability and Potential Issues
✔ Strain or inflammation of the triceps tendon (Triceps Tendinitis) causes pain at the back of the elbow.
✔ Weakness in this muscle may reduce pressing strength and increase strain on the shoulders.
✅ 🏋🏻♂️ Main Exercises to Strengthen the Triceps Brachii Muscle
1️⃣ Lying Barbell Triceps Extension (Skull Crushers) – targets all heads of the muscle
2️⃣ Parallel Dips – best for strength and endurance
3️⃣ Cable Triceps Pushdown – ideal for muscle isolation
4️⃣ Close-Grip Bench Press – combines triceps and chest muscles
5️⃣ Overhead Dumbbell Triceps Extension – emphasizes the long head more
✅ 🧘🏻♀️ Stretching and Recovery Movements
✔ Triceps stretch to improve flexibility.
✔ Massage and foam rolling to reduce tension after exercise.
✅ 🔍 Interesting Fact
✔ 70% of the arm’s volume comes from the triceps brachii! If you want bigger arms, you need to focus on this muscle.
✅ 💡 Practical Tip
✔ For complete growth, perform exercises at different angles to engage all three heads of the muscle!
🔴 Name and Location: A three-headed muscle located at the back of the arm, extending from the shoulder to the elbow.
🟠 Anatomy: Originates from the scapula and humerus, and attaches to the ulna bone in the forearm.
🟡 Function: Elbow extension, shoulder stabilization, and assisting pressing movements.
🟢 Physiology: Contains both strength and endurance fibers, active in power and endurance arm movements.
🔵 Innervation: Radial nerve (C6–C8), which controls the function of this muscle.
🟣 Importance: Active in bodybuilding, boxing, weightlifting, swimming, CrossFit, and gymnastics.
🟤 Exercises: Parallel dips, close-grip bench press, lying barbell triceps extension, overhead dumbbell triceps extension, cable triceps pushdown.
⚫ Interesting Fact: It makes up 70% of the arm’s volume, so focusing on this muscle is essential for increasing arm size!
Muscle training
Pelank is a comprehensive encyclopedia of the body’s muscles, providing an accurate and scientific review of all muscles. Below, you can find muscle groups. By clicking on each muscle group, you will have access to complete information about it, including:
1️⃣ Basic information about the muscle
2️⃣ Muscle anatomy
3️⃣ Muscle physiology
4️⃣ Innervation and blood supply
5️⃣ Importance of the muscle in the body and sports
6️⃣ Strengthening exercises
7️⃣ Scientific and interesting facts
📌 At the end, a summary review of each muscle will be provided.
Body muscles training guide link
🔹 The muscle group engaged in this movement is highlighted in color.
References
Anatomy and medical books :
- Gray’s Anatomy (one of the standard references in anatomy).
- Netter’s Atlas of Human Anatomy (a famous visual atlas in anatomy).
- Clinically Oriented Anatomy by Keith Moore
Sports and training references :
- Strength Training Anatomy by Frederic Delavier
- Essentials of Strength Training and Conditioning by NSCA
- Well-known articles and training programs by international coaches
Medical databases :
- PubMed (for scientific and research articles)
- MedlinePlus (health and medical information)
- WebMD (for practical and general health information)
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