The triceps are actually the triceps brachii. When we train, we will train various parts of the body, some of which are key parts of training, such as the chest, arms, etc. So, what are the classic movements for training triceps? Let’s take a look below!
Dumbbell arm flexion and extension at the back of the neck
1. Starting action, generally we It is in a sitting position, but of course it can also be done in a standing position (personal preference). 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 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: Moderate weight. Generally, do 12 to 15 reps in three groups. If you feel relaxed, you can add some weight.
Barbell supine arm flexion and extension
1. Starting action, lie on your back on a bench, hold a curved barbell in both hands, with the grip distance shoulder-width apart, bend your elbows backward, and The arm and forearm 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.
Bench Reverse Flexion and Extension
1. In the starting position, support your hands on a stool or bed with your hands shoulder-width apart or slightly wider than your shoulders, and bend your elbow joints to 90 degrees. . Keep your upper body straight and don't shrug your shoulders. Your feet can be placed on a stool lower than the bed or on the ground.
2. Begin 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 in three groups. If you find it difficult, bend your knees.