When we think of bicep and tricep work, we usually focus on elbow motion with bicep curls and tricep extension. But did you know that portions of these muscles attach to the shoulder and influence that joint as well? Read on to learn what you need to know about biceps, triceps, and posture.

You may be working your biceps and triceps for a specific sport. Or perhaps you’re just pursuing general fitness. Either way, you should work for symmetry in strength between the relatively equal volume of muscle fibers on the front and back of your upper arm. This balance can improve your posture, function, and yes, even the appearance of your arms.

Biceps and Triceps – How They Work

We usually just call them ‘biceps’ but there are actually three muscles that flex the elbow – biceps brachii, brachialis, and brachioradialis. Each functions a little differently but all help bend the elbow. Interestingly, some portions also help with shoulder movement. There are two major implications here:

  • Biceps that are stronger than the opposing triceps will tend to pull your shoulder forward and affect your posture. They also put the shoulder joint in a position more vulnerable to injury and dysfunction.
  • You need to work on elbow flexion in different positions (not just standard bicep curls) to hit all three of the muscles. This will translate to both increased function and improved appearance. I’ll be covering different types of bicep work in next week’s blog post.

On the back of your upper arm, the triceps are one very large muscle. They extend the elbow and also help maintain correct positioning of the scapula (shoulder blade) which is part of the shoulder joint. So, while strong biceps can pull the shoulders forward, strong triceps can act as a counterbalance to maintain good posture and ultimately, good function.

How to Test for Biceps and Triceps Balance

A simple test to compare strength can be performed with these two steps:

  • Determine how much weight you can do with a bicep curl. What’s the maximum weight you can lift for 10 reps with good form?
  • Lay down on your back and do tricep extension (also called skull crushers – btw I don’t like that name and never use it). Can you do the same amount of weight for 10 reps with good form?

This very general test will give you a good idea of how balanced you are in strength.

Biceps and Triceps Balance for Shoulder Health

If you have an imbalance, consider your current workout routine and adjust it to achieve more symmetry between biceps and triceps. If you already have fairly equal strength, double-check your posture and the position of your shoulder joint during your workouts. Below are a few additional resources to help you with shoulder positioning and strength training:

I’ll be back next week with more on bicep training.

Stay fit!