How to exercise triceps, triceps exercise method

The bulge at the back of the upper arm is the triceps. Exercising your triceps muscles will make your arm muscles clearer. 1.

There are two movements, face up, lying flat on the wide stool, hands shoulder-width apart, hold the barbell tightly, then use the elbow joint as the fulcrum, slowly bend back to the top of the head, and then use the contraction force of the triceps brachii to return the barbell to its original position. (12-15 reps per set).2. Bend over arm flexion and extension:

Bend forward in the starting position, hold the dumbbell with one hand, and prop the other hand out or support the knee on the back leg with the other, so that the upper arm holding the bell is close to the side and parallel to the upper body. Bend your elbows and let your forearms hang naturally. Hold your upper body and upper arms still during the movement, contract the triceps, and stretch your forearms back and up until your arms are fully straightened, while contracting the triceps thoroughly.

Hold still for a second, then bend your elbows and slowly lower your forearms to the starting position. Breathing method: Inhale as you extend your forearms and exhale as you droop.

Points to note when extending the forearm as much as possible do not swing the upper arm up and down, and after the arm is fully straight, the wrist should be lifted up to make the triceps contract more thoroughly. 3. Use the parallel bars arm flexion and extension exercises to depict the lines of the medial pectoral muscles to create a horseshoe-shaped triceps. Do not add extra weight when doing arm flexion and extension exercises on parallel bars.

To descend very low, and once you have been fully extended, support yourself and do a peak contraction at the highest point to get the most out of my triceps.

Many people focus on exercising their biceps, and in the long run, although the arms become thicker, they always feel a little uncoordinated. If you want to make your arms more defined, don't neglect the exercises of the triceps. Let's take a look.

Exercise methods

1.The first movement is a basic back extension, starting with lying on your stomach on the mat with your palms facing each other above your head.

2.First, inhale to ensure that the spine has a sense of lengthening, and then lift the head and thoracic vertebrae off the ground one by one to ensure that the chest is off the ground.

3.Next, lift your arms, exhale with your arms to the sides, keep your jaw slightly tucked out with your palms outward, inhale and retract, and open again on your exhale, making sure to ensure the force of your upper back.

4.Keep your feet open naturally, keep your chest and abdomen straight, keep your spine neutral, tilt your head slightly forward, keep your arms straight and bent, keep your elbows still, or try to be in a range, using the strength of the triceps brachii in your arms, to lift the barbell to a high place.

5.Grasp a dumbbell in each hand, bend your knees and lie on your stomach. Using triceps strength, straighten your arms. Keep your center of gravity steady during your workout.

In fact, triceps brachii is not a hardy muscle, when the first day of exercise to exhaustion, you need to rest for 24-48 hours, if you exercise for a long time every day, it will not only cause triceps muscle strain, but also if you add the time to recover the muscles, it will be longer than rest + exercise. Sharpening the knife does not mistake the woodcutter, this is the truth.

Triceps. 1.Rear neck arm flexion and extension: mainly train the triceps.

2.Bent over arm flexion and extension: mainly exercise the upper triceps muscle.

Movement: Lean over, open your feet back and forth into a lunge, support your front leg knee with one hand to stabilize your body, hold dumbbells in the other hand, and keep your upper arms close to your side. The triceps muscles stretch their arms backward and upward until their forearms are parallel to the ground, so that the triceps muscles contract to the limit, stop for a while, and then slowly reduce.

And after a workout, it is necessary to supplement protein to fully recover the injured muscle fibers.

The triceps brachii is an important part of the arm muscles and is the most dimensional and bulky muscle on the arm. Therefore, if you want to make your arms thicker, you have to train the triceps. If you don't have time to go to the gym, how do you work your triceps? You can use the following 4 actions!