How to train triceps, there are many training movements, and the training effect of triceps training movements is very good. At the same time, triceps training movements are also particular. So what are the training movements of triceps? I believe it is still Many people know what it is. So, what are the triceps training exercises? It turned out to be these actions. Let’s find out together below!
Triceps training exercises
1. Dumbbell neck arm flexion and extension
(1) For the starting action, we usually take a sitting position, but of course we can also stand (personal habit). Sit on a flat bench, keep your upper body upright, and hold a dumbbell in both hands. Lift the dumbbells overhead and bend your elbows. The forearms naturally droop backward. Keep your upper arms close to the sides of your head (face).
(2) At the beginning, slowly extend the forearm to straighten the arm until the triceps brachii is tense and then pause for 2 seconds. Then slowly bend your elbows and return to the starting position.
(3) Breathing method: Inhale before straightening your arms, and exhale when returning to the starting position.
(4) Weight selection: The weight is moderate. Generally, you can do 12 to 15 reps in three groups. If you feel it is easy, you can add some weight.
2. Barbell supine arm extensions
(1) Starting position, lie on your back on a bench, hold a curved barbell in both hands, with the grips shoulder-width apart, bend your elbows backward, and make the upper and lower arms form a 90-degree angle.
(2) At the beginning, keep the upper arm still, slowly straighten the elbow joint upward, pause for 2 seconds when the upper arm and forearm are in a straight line, and then slowly return to the starting position.
(3) Breathing method: Inhale before straightening your arms, and exhale when returning to the starting position.
3. Bench flexion and extension
(1) Starting action, support your hands on a stool or bed, shoulder width or slightly wider, and bend your elbow joint to 90 degrees. Keep your upper body straight and don't shrug your shoulders. pairThe feet can be placed on a stool lower than the bed or on the ground.
(2) Start by slowly straightening your elbows. until your elbows are straight. Pause for 2 seconds until your triceps are tense. Then slowly return to the starting position. Mainly, the shoulders must be relaxed during the exercise.
(3) Breathing method: Inhale before straightening your arms, and exhale when returning to the starting position.
(4) Weight selection: The weight is moderate. Generally, do 12 to 15 reps and do three groups. If you find it difficult, bend your knees.
Precautions for triceps exercise
1. The triceps brachii muscles are not fully stimulated
The triceps brachii has three heads: the long head, medial head and lateral head of the triceps brachii. The three heads usually contract and exert force at the same time, so it is almost impossible to stimulate one of the heads in isolation. But by changing the arm angle, the training focus can be focused on different heads.
Many bodybuilders don’t know the difference in the stimulation of the triceps brachii by different training movements. They tend to unconsciously focus their training on the lateral head of the triceps brachii, while ignoring the stimulation of the long head and medial head.
2. The sequence of training movements is unreasonable
Although there is no wrong way to arrange the triceps training sequence, some sequencing methods will greatly reduce the training effect. Our suggestion is: at the very beginning of training, when you are most physically fit, do heavy compound training movements first, and then isolation training movements. Of course, you can also occasionally use the pre-fatigue training method according to your own situation, that is, do isolation training movements first.
3. Too much emphasis on using machines and cable training
Many bodybuilders rely too much on different pull-downs and cable dips. For example, some people will do four sets of V-shaped handle and cable handle pull-downs in the same triceps training session. In fact, there is almost no difference in the stimulation of the triceps brachii between these two movements. The training focus is on the outer head of the triceps brachii.
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