In the exercise methods, each method has its own training parts, so we can choose the method according to the parts we want to train. For example, when training triceps, we can choose the method according to the parts of the triceps brachii. To choose a method, I believe someone still knows how to train triceps brachii. So, what is the best way to train triceps? Let’s find out together below.
Supine back push
If you want to exercise your triceps, you can use the supine push-up action, and this action can be done directly at home without any equipment, so it is very suitable for those who don’t want to go to the gym, but want to exercise their triceps. Dear friends, if you want to be more effective during exercise, you can raise the two foot supports higher. During the exercise, you need to prepare a bench first, then support your arms and legs, and then place your legs on the ground, or you can do it on the steps. After these preparations are completed, you can just grow. Your own elbow joint, and you should also use the strength of the male triceps when moving the elbow joint.
Dumbbell arm extensions behind the neck with both arms
This action is acceptable to everyone, and it is a very frequently used action. During this action, we need to keep the part below the arm still, so that our strength can be evenly distributed in the triceps brachii. On the head muscles, it is best not to move the small arms, but to maintain the best thought. Only in this way can we achieve good results, and only by fully concentrating this force on the triceps brachii and maintaining such a thought can we Get the most out of your triceps. The key to this action is not to be too eager for success, and the speed can be slowed down. One set is almost 12 times, and a total of four sets are to be done.
Single-arm neck flexion and extension
This action is actually similar to the one above, except that this action is done with one hand and the other is done with two hands. The actions are basically the same, but this action is best done while sitting on a chair. Everyone must remember that when doing this action, your back must be straight, your elbows, and the back half must also be maintained.Don't move, let us concentrate on the referendum machine, and control the speed of the exercise so that the muscles have a certain sense of tension, but not too much tension. The number of movements to be performed is the same as above. If you can do the above movement well, this movement is also a piece of cake.
Dumbbell back extension
The last action I want to talk about is a bit more complicated. Our arms are not the focus. The point is that our feet should be bent. Step on the stool with one foot on the floor, and then support the chair with your hands. The rest With the other hand, hold the barbell at our side. At the same time, you can concentrate your mind, relax your body, and keep your muscles tight, especially your back. When doing this action, move your arms up and down more slowly. There are also four groups of 12 reps each.
Barbell behind-the-neck curl
This action requires you to spread your feet first and stand upright. After tightening your abdomen and raising your chest, your spine should be kept relatively upright. Your head can be slightly tilted forward, and your hands should be straightened. This action is actually quite similar to the one above. It is all about choosing a range without moving your elbows, and then using our triceps to exert force to pull down or raise the equipment. This exercise is to lift the barbell to the highest position.
Editor’s recommendation:
Basic triceps exercise
A complete collection of freehand exercise methods for triceps brachii
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