How to train triceps
The triceps brachii is attached to the back of the upper arm, and is divided into three parts: the horizontal head, the head, and the long head. Once a well-trained friend tightens the muscles, the side of the upper arm will show a clear muscle profile.
The triceps brace is strong on the circumference of the upper arm. Through systematic training, you can envy the stout expansion.
In the dark and shoulder training, the upper triceps are an indispensable “general admirer”; in the daily, push, press, swing, support and other actions will involve the upper triceps.
The main points of abdominal triceps training are as follows: 1.
Excellent basic movements increase muscle volume, sculpting details using discrete movements.
In all the training moves, the elbow-pointing movements tend to focus on the long head, the palms down to the lateral heads, and the palms to the top, placing the heads on top. Pay attention to balanced development.
Barbell’s narrow grip bench press can use large loads to quickly increase muscle volume. It is not only a basic exercise for training the triceps, but it can also effectively mark the midline of the pectoral muscles.
Action essentials Lie on your back on the ground with your body flat against the stool and your feet flat on the ground.
With a chest and shoulders, the grip distance is about 20 cm.
Open your elbows slightly, control the vertical height of the barbell to your chest, push the barbell vertically with the slender triceps, and perform peak contraction at the highest point.
Key tips: 1.
Regarding the grip distance, the common saying is about 10 cm, but if you increase it appropriately, you can use a heavier weight and stimulate the muscles more strongly.
Keep more than two elbows open and tilted so that the elbows are always directly below the barbell bar.
The barbell is about 2 from the pectoral muscles?
Stop gradually at 3 cm and do not touch the top and bottom.
The elbow joint is slightly opened, which stimulates the triceps more.
Rope pressing down is a good isolation action, which can improve muscle separation for the upper triceps lateral head training. Because this action is very convenient to adjust weight and is easy to learn, girls can exercise the upper back of the arm more often.Make your arm budget flexible.
Action essentials and leg contraction, fractures slightly bent, chest lift and abdomen, body leaned forward slightly, upper arm clamped the ribs still, hold the root of the rope with both hands, press down, and then separate to the body side, while the forearm rotates inward; Stop for a while and restore control.
Key tips: 1.
Do not shake your upper body, do not rely on the gravity of the body to press down.
The elbow joint is always tightly clamped to the ribs, only allowing it to flex and stretch, not allowing it to move forward and backward.
Rotating the forearm when the tip arm is almost straight can cause the outer side of the slender triceps to contract extremely, achieving good results.
In the second half of this action, pull the forearm sideways and rearward under the fixed upper arm itself.
Straight bar counter-grip and pressing alone can obviously exercise the triceps head.
Action essentials: bend your knees, lift your chest and abdomen, tilt your upper body slightly forward, start the same posture as pressing down the rope, hold the lever upwards with palms, grip the same width as your shoulders, and retract your upper arms to clamp the ribs.Use the power of the triceps of the hypertension to pull down the lever, peak to contract before the body, and then control the reduction.
Key tips: 1.
Should choose a lighter weight, and seriously feel the feeling of muscle stretching.
Wrist is straight and fixed.
The flexion and extension of the dumbbell neck and rear arms can effectively exercise the long head of the triceps, but it requires higher flexibility.
Action essentials: sit on the backrest bench, hold the bell in your right hand and bend your elbows behind the head, the elbow angle is less than 90 degrees, the fist eyes are down, the upper arms are aligned, close to the head; contract the triceps and pull the dumbbells towards the headItem, squeeze the triceps brachii at the top, and then control the reduction.
Change your left arm after doing a set.
Key tips: 1.
Beginners often have an upright abdomen and back arch, which can cause a lot of pressure on the spine, so it is recommended to use a sitting position with a backrest.
Do not leave your upper arm away from your body, otherwise the training effect will be contracted.
Depth should be moderately deepened to fully stretch the muscles.
You can also use the barbell to practice flexion and extension of the neck and hind arms of your hands, with a grip distance of about 20 cm. The upper arm should be stretched back and clamped to the right, and then lift the barbell with the triceps contraction force until the upper triceps contract at the peak.