Most people still know about the triceps brachii, and there are some methods on how to train the triceps brachii, but some people don’t know what the methods are for triceps brachii. How to train triceps, what are the methods? I believe there are still some people who know how to train them. So, how to train the triceps brachii to get contours the fastest? Let’s learn about the triceps brachii together.
1. Supine barbell arm extension
The supine barbell arm extension is the most basic movement for exercising the triceps brachii. It is an important movement throughout all stages of training the triceps brachii and is also one of the most effective movements.
The practitioner lies on his back on a bench, holds a crank barbell narrowly with both hands, and straightens his arms, maintaining a position shoulder-width apart and perpendicular to the body. Inhale at the beginning of the movement. At this time, the upper arm does not move. Bend the elbow joint and slowly lower the forearm to the top of the head. When it is two centimeters away from the forehead, use the power of the triceps brachii to straighten the forearm and exhale at the same time. , when the arm is perpendicular to the body again, pause for a second and then fall again. Just practice it over and over again.
2. Supine narrow-grip barbell bench press
The practitioner lies on his back on a flat bench, holds the bar slightly narrower than his shoulders with both hands, extends his arms, places the barbell directly above the chest, and lowers the barbell to the middle of the chest. During the push up and down process, your elbows should be close to your torso. When practicing, please choose a weight based on your own training level, and use a bench press if possible.
Keep your back and lower back tight and straight during the movement. During the push up and down process, your elbows should be close to your torso. Pay attention to always keep the barbell in the middle of the chest and do not let the barbell swing back and forth
3. Dumbbell neck arm flexion and extension
Dumbbell neck arm flexion and extension can stimulate the triceps to a greater extent. You can choose between sitting and standing. It is recommended to use the sitting position.
The practitioner holds a dumbbell with both hands, raises it high above the head, bends the elbow, and lets the forearm droop backward. Keep your upper arms close to your ears, keeping them upright without shaking; contract your triceps, gradually extend your elbow joints, and stretch your forearms upwards.Until the arm is completely straightened, the triceps are completely tightened; remain still for a second, then bend the elbow, and let the forearm slowly drop to the starting position to stretch the triceps as much as possible.
4. Upright rope push-down
Spread your feet to the same width as your shoulders, hold your chest and abdomen tall, hold them with both hands, clamp your elbow joints and lean your upper body slightly forward. During the exercise, concentrate the power of the triceps to press the rope handle down until the arm is straight, then slowly return it to the position and repeat the exercise.
During the rope push-down process, you are required to bend your knees slightly, bend your body forward, straighten your waist, hold on to the rope, relax your wrist joints, and sink your shoulder blades. Rotating in the second half of the movement can better feel the contraction of the lateral head, and you can also change the direction of the elbow, such as opening it to both sides and pressing down to focus on the lateral head of the triceps.
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