To comprehensively strengthen the triceps, which training movements should not be missing?

In our arm muscles, especially in our upper arm muscles, which we call the upper arm muscles, we should all be familiar with the biceps.

However, what we need to know is that there is still a very important muscle in our upper arm, that is, our triceps, the so-called triceps brachii is a muscle with three heads.

First, the barbell arm flexion and extension.

This is a training movement that I like very much, and when I do this movement, my triceps will feel a lot of force, so that the triceps will have a good training effect.

Before we do this training movement, we need to find a training plate, and then we had better choose a short bar with a suitable weight to do the movement, if not, then it is also possible to use a regular barbell.

When we do this action, we must pay attention to a point, that is, to control our upper arms not to shake at will, only our elbow joints should be moving.

In other words, the arm flexion and extension of the barbell is an action of the forearm to drive the barbell movement, and there is no need for our upper arm, that is, the big arm, to do the extra exercise.

In addition, when we do movements, it is best to put our upper arms perpendicular to the training plank, so that our triceps can better exert force, and then have a better training effect.

Second, the hindarm flexion and extension of the dumbbell neck.

This movement may be a little difficult to operate, when we first come into contact with this training movement, we must not use a large training weight at the beginning, we should start with small weights to familiarize ourselves, and then slowly transition to large weight training.

When we do this action, we can do it with one hand or two hands, if we do it with one hand, the triceps on one side will be more powerful, and the triceps contract will be more sufficient.

If we do it with two hands, then our body can be more stable when we are doing it, making it easier for us to complete the action.

Third, the rope arm is flexed and extended.

In my mind, this is a training movement that strengthens the long head of our triceps, and the above two movements are to strengthen the other two heads of our triceps.

When we do rope arm flexion and extension, we will not only let our elbow joint complete the extension action, but also let our shoulder joint complete the extension action.

And our triceps long head has a function, which is to let our shoulder joint complete the stretching action, so this action can train the long head of our triceps.

To strengthen the triceps brachii comprehensively, in this case, you must do some push-ups or planks, such movements are indispensable, and some dumbbell and barbell presses can also effectively strengthen the triceps.

First of all, push-ups and planks, such movements must not be missing. In addition, the pressing action of dumbbells and barbells also has a great effect, as long as they are combined, a very good workout effect can be achieved.

If you want to fully strengthen the triceps, you can do these training movements: barbell bench press, supine arm flexion and extension, rope pulldown, bent arm flexion and extension, etc. They are good training movements that can comprehensively strengthen the muscles of the triceps. You should also pay attention to your diet and exercise consistently to achieve good results.

The first action rope straight arm press down, legs together, body slightly forward, arms grasp the rope, both ends press down, both arms down to the straightest. The second movement, parallel bars weight-bearing arm curl, and the third movement, supine barbell curl, try not to use too heavy barbells, triceps tightening.

For example, bench press dumbbells, barbell deadlifts, and bench press flying birds are indispensable. If you exercise these movements regularly, you can exercise the triceps well, so it is also necessary to practice these movements.

Bent over arm flexion and parallel bar arm flexion, these two movements can make the triceps contract and stretch more thoroughly, burn fat better, and build a strong triceps.