Biceps vs Triceps
Your biceps (or bicep) and triceps (or tricep) are the largest muscle groups in your upper body and play a significant role in the movement of your upper extremity. To build and strengthen your arm muscles correctly, you need to know what your bicep and tricep are and how they work together.
Discover the difference between biceps and triceps and the best exercises for each muscle group.
4 Biceps vs Triceps Differences
1.Physiology
The term “ceps” is used in anatomy to refer to “heads” or the source of a muscle.
Biceps is derived from the Greek words for “two heads” and its primary function is to flex the lower arm.
Triceps, on the other hand, means “three heads” and the primary function of this muscle is to stretch the lower arm out (extend).
2.Location
Biceps are found in the front of your upper arm (the ventral compartment) and have two heads that begin at your scapula (the shoulder joint) and end at your elbow (the elbow joint).
Triceps (the back of your upper arm) are found in the dorsal compartment and have a long head that originates from your scapula.
3.Function
The biceps’ main job is to flex the elbow and make the wrist supinate, which makes the arm face upwards.
The triceps’ main jobs are to straighten the arm, bring the arms closer to the body, and stabilize the shoulder.
4.Size
While the biceps makes up about a third of the total upper arm volume, the triceps is the larger muscle.
Bicep and Tricep Workouts
Are you looking to build strength in your upper body? Biceps and triceps are the two major muscles in your upper body. Not only do strong arms look good, but they can also reduce your risk of injury, make everyday life easier, and improve overall health such as bone health, metabolism and endurance.
In this article, our expert fitness coaches have compiled a list of the best biceps and tricep exercises.
1.Curls
These can be performed with a barbell, a dumbbell, or on a machine. Even small changes in your hand placement can affect which muscles are in use.
Hammer Curl
Put your hands in front of your body with your palms facing each other. Put your feet about shoulder width apart. Lift the dumbbells up to your shoulders.
Bicep Curl
Put your hands on the sides of your body with your feet about shoulder width apart. Lift the weights to your shoulder with the weights at your thigh and your palms facing each other.
Wide Curl
Keep your hands facing away from your body and toward the sides of the room.
Lift dumbbells to shoulders
Good form involves keeping your elbows at your sides as you lift.
2.Close-Grip Bench Press
Lying on your back on the barbell with your hands at least 18 inches apart, your wrists should be straight and your elbows should be at your sides.
This is a great workout for strengthening your biceps and triceps.
Bring the barbell down to a few inches from your torso before picking it up again.
3.Chinups
Face the bar with your hands in front of you. Wrap your thumbs around the bar and pull up. Bend your elbows and pull until your chin is at the top of the bar. You want a pullup bar that is strong enough that you can hold onto it without it touching the ground. Cross your legs for extra stability. Avoid swinging your body when you pull up.
4.Tricep
There are a variety of tricep exercises that can be done with just a couple of dumbbells, a bench, and a chair.
Tricep Kickback
Face forward with your hands in front of you. Bend your knees and lean forward at a 45 degree angle. Spread your arms behind your back until they’re level with the floor. Keep your elbow in the same place. Don’t swing your weight.
Overhead Tricep Extension
Hold the dumbbell in front of you with your hands facing each other.
Put your hands behind your head.
Keep your elbows close to your head.
Lateral Raises
Face down with your hands in front of you. Place the dumbbell on the ground next to you. Bend your elbows slightly. Lift your arms up until they are level with the floor.
Tricep Dip
On the bench, place your hands behind your head on the bench. Your hands should be at shoulder width and your fingers should be facing forward. Your feet should be in front of you and your knees should be bent at a 90-degree angle. Slide off the bench so you are only supported by your arms and legs. Straighten up and bend your arms, keeping your elbows tucked in at your sides.
The key is to move slowly and carefully. If you feel like you’re in a rush and the dumbbell is dragging you down, lower your weight.
5.Pushups
If you’re looking for a no-obligation bicep & tricep workout that doesn’t require any equipment, pushups are a great option. Pushups target the same muscles that are used in the bench press, but without the equipment.
Start in plank position with your arms at your sides and your shoulders at shoulder level. Then slowly lower your body, bending your elbows and keeping your spine straight.
Triangle Pushup
Do the pushup, but instead place your palms below your chin in an L shape (forefinger and thumb touch).
Decline Pushup
Place your feet in a pushup position on a step or a ball that will elevate your feet. Bend your elbows and lower yourself.
The pushups will become less effective as you get stronger because there is no extra weight. This is when you can start to modify it from the base pushup.
Conclusion
In conclusion, the biceps and triceps are the largest muscle groups in the upper body and have different functions and sizes. To build and strengthen these muscles, various exercises such as curls, close-grip bench press, chin-ups, tricep kickbacks, and pushups can be performed.
FAQs for Biceps and Tricep
Q1: What’s the difference between biceps and triceps in terms of their names?
A: The names ‘biceps’ and ‘triceps’ are derived from the Latin root ‘bi’ meaning two and ‘ceps’ meaning head. Biceps and triceps refer to the two heads on the biceps muscle and the three heads on the triceps muscle.
Q2: Where are the biceps and triceps located?
A: Biceps are found on the forearms and triceps on the back.
Q3: What are the main functions of the biceps and triceps?
A: The bicep is responsible for flexing the elbow and flexing the wrist (turning the palm up). The triceps is responsible for extending the elbow, bringing your arm closer to your body, and stabilizing your shoulder.
Q4: Which muscle is larger, the biceps or the triceps?
A: The triceps is the larger muscle, making up a greater proportion of the upper arm volume than the biceps.
Q5: Why is it important to train both biceps and triceps?
A: Training both biceps and triceps is crucial for:
Balanced muscle development: This ensures that your arms are strong and functional in all directions.
Injury prevention: Strong triceps help stabilize the shoulder, reducing the risk of injuries.
Improved performance: Strong biceps and triceps are essential for activities like lifting, throwing, and pushing.