KinX Learning

ELearning in the Kinesiology of Exercise

45-Degree Triceps Extension

Major Muscles and Actions Involved


In the 45-Degree Triceps Extension the triceps brachii muscle is involved in elbow joint extension. In this action the forearm moves away from the upper arm, which is held stable, to a fairly straight, upright, arm position. In addition, full extension of the arms makes execution of some sports skills even more effective.

Muscles in Action


45-Degree Triceps Extension

Sports Uses


Elbow joint extension and the muscles involved are very important in execution of many sports skills. For example, they are needed in many overhead hitting actions such as the tennis serve and smash and basketball shooting. Elbow joint extension is a key action in pushing and throwing actions as used in the shot put, pressing up into a handstand in gymnastics, in hand-to-hand balancing, pushing an opponent in football, jabbing in boxing, various actions in mixed martial arts, in some baseball pitches and so on.

Important Facts to Know


  1. It is extremely important that you hold your elbows in position at a 45-degree angle to the horizontal. If you allow them to drop down to the rear, or if you raise them closer to the vertical position it will change the stress placed on the triceps during the pull.
  2. By holding your elbows in position, you place the triceps under greater tension, which, in turn, produces a more powerful contraction. In addition, the triceps remains under strong contraction while the exercise is being executed. As a result, you gain greater strength.