In the training movements, the training parts of each movement are different. For example, some movements train the back, and some movements train the legs. There are many training movements for how a person can strengthen the brachialis. I believe someone still knows what the brachialis training movements are. So, what are the simple and effective brachialis training exercises? Let’s find out together below.
Standing Cable Single Arm Reverse Grip Curl
1. Starting position: Stand naturally, feet shoulder-width apart, chest up, abdomen and waist tight. Stretch your right arm straight down and place it at your side, holding one end of the handle with your palm forward.
2. Action process: Inhale, bend your elbows and slowly pull the tensioner upwards, place your right hand close to your right shoulder, pause for 2-3 seconds, then exhale, slowly restore, and repeat.
3. Training points: When pulling up, the upper body should be kept straight and the elbows should not swing back and forth.
Barbell bench press
1. Starting position: Lie on your back on a flat bench with your feet flat on the ground. Hold the bar with your palms facing upwards, with your hands slightly wider than shoulder width apart, and straighten your arms to support the barbell at the upper part of your chest.
2. Action process: Open the two straight arms to both sides, slowly bend the arms, and drop the barbell vertically until the horizontal bar touches the chest (approximately above the nipple line). Then push up to the open position and repeat.
3. Training points: Do not arch your back and hips or hold your breath. This will cause the muscles to lose control and is dangerous.
Dumbbell bench press
1. Starting position: Lie on your back on a flat bench with your feet flat on the ground. Hold the dumbbells with both palms straight upward.
2. Action process: Open the two straight arms to both sides, slowly bend the arms, and drop the dumbbell vertically. When it reaches the lowest point, do the push-up movement. Exhale when pushing up. Then push up to the open position and repeat.
3. Training points: Do not arch your back and hips or hold your breath. This will cause the muscles to lose control and is dangerous.
Parallel bar arms flexion and extension
1. Starting position: The distance between the double poles should be wider than the shoulders. Hold the poles with both hands to form a straight arm support, raise your chest, draw in your abdomen, and straighten your legs together and relax them into a drooping position.
2. Action process: Exhale, bend the elbows and arms, and lower the body until the arms are bent and lowered to the lowest position. The head should be pulled forward and the elbows should be abducted to fully lengthen and stretch the pectoralis major muscles. Then inhale, use the sudden contraction of the pectoralis major muscles to support the arms, and raise the body until the arms are completely straight; when the upper arms exceed the horizontal position of the bar, the hips are slightly retracted, and the torso assumes a "lower head and chest" posture. When the arms are straightened, the pectoralis major muscles are completely tightened. Repeat the exercise.
3. Key points of training: The movements should be carried out slowly, and do not rely on the vibration of the body to complete the movements; when pushing up, the speed should be fast, the chest should be raised, the head should be raised, the abdomen should be tightened, and the shoulders should not be shrugged; in order to increase the training intensity, you can practice with weights on the waist.
Incline barbell bench press
1. Starting position: Lie on your back on a bench with an incline angle of 35-45 degrees.
2. Action process: The distance between the hands is slightly wider than the shoulders, and the arms are straight to support the barbell at the upper part of the shoulders. Inhale as you lower it to the top of your chest (near the collarbone). When the bar touches your chest, push up and exhale as you push up.
3. Training points: Generally, a wider grip is used, and the bar is placed at the clavicle. This method makes the chest muscles use more force.
Incline dumbbell bench press
1. Starting position: Lie on your back on a bench with an incline angle of 35-45 degrees.
2. Action process: Hold the dumbbells at the upper part of your shoulders with your arms straight. Inhale as you lower it to the top of your chest (near the collarbone). When you reach the lowest point, push up and exhale when pushing up.
3. Training points: During the exercise, the main force is concentrated on the pectoralis major muscle, so that the pectoral muscles are always in a state of tension. The triceps brachii serve as secondary supplementary strength.
Editor’s recommendation:
How many sit-ups can an average person do in one minute to pass?
What muscles do reverse crunches work? If you don’t know, come and find out
Is the battle rope effective in reducing fat? If you don’t know, you can take a look