Pilates Basics: The Triceps

Upper body strength and control are just as vital as core stability when it comes to movement capability for everyday life.

And one of the most functionally significant yet often underutilized muscle group is the triceps located on the back of the arm,  

It’s the muscle group that everyone wants to “tone up”, which is a very valid goal which also results in the additional benefits of shoulder and arm strength, function and stability.

So, what are the triceps?

There are three “sections” which are called heads, with one originating from the shoulder blade(scapula) and the other two originating from the arm bone(humerus).  

Then the three heads run down the back of the arm, cross over the elbow joint and attach to one of the forearm bones(ulna). As the triceps cross both the shoulder and elbow joints, it is biomechanically relevant to both.

The original pilates method of exercise, incorporates the use of the triceps in surprising ways, contributing to static elbow extension…keeping the arms straight and aligned and also to prevent elbow hyperextension…locking of the elbow joint.

Also, as the long head crosses the shoulder joint, it contributes to shoulder stability in many of the pilates mat exercises, even the ones where you are lying on your back.

Just like common postural imbalances, there are also some common dysfunctional triceps movement patterns.  

Locking of the elbow joints, overuse of the shoulder and neck muscles, and poor shoulder function. And doing isolated triceps exercise without coordinated shoulder stabilization can add to this dysfunction.

The triceps may not get as much attention as the “core”, but nothing in the body works in isolation and the triceps play a role just like all the other muscles.

In Joseph Plates own words:

“Good posture can be successfully acquired only when the entire mechanism of the body is in perfect control.”

So, let your goal of toned arms serve a greater purpose, enhancing your posture, improving your upper body mechanics, and supporting long-term movement health.