What is the most effective triceps downward pressure exercise?

Today I will discuss with you the action of triple press, I will teach you how to maximize the triple head muscle through it, many people will use this movement to train triceps. But let me tell you, a lot of people do it wrong, and I will carefully analyze this movement from all aspects of the standing distance, the angle of the elbows and the relationship between the shoulders.

I'll also tell you why you should pay attention to the details of these movements, how the angle of your elbow and body affects the efficiency of the movement, and how much distance you should keep between your arms and body when you do the press. At the same time, I will also talk about the position relationship between the lower arm and the upper arm, etc., and I hope you can benefit from it.

Let's start with the relationship between the arm and the body, no matter what instrument you use to do the downward pressure, this should be the first thing to pay attention to. For example, some people like to stand closer, while others prefer to stand farther, and of course, there are those who stand farther.

When you press down, the distance between your arms and your body depends on how far you stand, you may have seen all three postures, but which one is right? In fact, there is no one absolutely correct movement, it depends on the purpose of your training.

If you stand close, the action is at the highest point, at this time your triceps are actually resting, when the straight bar to the position of the chin, the three heads are not stressed, if you want to make the three heads in the maximum pressure, you need to control your forearm and the rope perpendicular, and then start this action from the waist, the movement trajectory is from top to bottom.

If you stand a little backwards and also keep the three ends under pressure, the straight bar should be a little higher, and then make sure that the starting position is here in the chest, and the movement at this time is a little more travel than before. If we move backwards, the arms will be very far away from the body, and the elbows will move involuntarily.

If you want to make sure you get the move, you need to engage your latissimus dorsi, which is obviously not the muscle we are going to work on today. So, my advice is to choose a middle position, not too close, not too far away, so as to ensure a long stroke and ensure that the three ends can withstand enough pressure.

Then let's talk about the position of the elbow, how far the elbow can be from the body. First of all, the wrong movement, which is the elbow valgus, is very wrong, because it will give you the illusion that this movement can do a lot of weight, so it will make you feel like your triceps are getting stronger.

In fact, at this time, what you are doing is no longer a three-headed downward press, but a curved arm extension to exercise the chest. So how to overcome it? It's actually very simple, you just need to clamp your elbows, then open your forearms, and focus all your attention on the flexion and extension of your elbows.

Take rope press down as an example, first choose the weight you can bear, do the hip joint slightly bend, feet together, knee slightly bend, start to inhale before starting, keep the speed even and slow when pressing down, so that the lower arm and the big arm are perpendicular to the ground at the same time and hold for a second, let the back slowly put back, exhale. 8 to 12 reps per set, note that you can only do 8-12 reps with the weight you choose, not just 8-12 reps.

Maximizing muscle contractions is most effective. Because many people do not do the whole process when the triceps is trained, the training of the triceps femoris is not very sufficient.

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.

Do more push-ups. It should be able to work out.

To train triceps, the best thing is to buy a pair of dumbbells, balance the body half squat, tuck the abdomen, lift it with your hands, but to be at shoulder level, please believe me, do 7 sets a day, 10 in each group, it is recommended that the dumbbells are not too heavy, lighter than usual exercises, this is definitely more effective than push-ups, believe me, believe me!