I believe everyone is familiar with the triceps. In fact, the triceps is the extensor muscle of the posterior group of the upper arm. There are many ways to exercise a person's triceps, such as supine arm extensions, dumbbell arm lifts, dumbbell flyes, etc. So, what are some triceps exercises? Let’s take a look.
1. Supine arm extensions
Lie on your back on the ground and hold a dumbbell in your hand , then throw the back, slowly descend, and hold the dumbbells with both hands facing each other. Next, you need to use the strength of the triceps brachii, and then lift the dumbbell up. You should probably hold the peak position for about a second, and then lower the dumbbell. During the movement, what we need to pay attention to is that we should stretch the triceps to the maximum extent, but during this process, the arms should not swing, and the original arc should be maintained as much as possible. For the sake of safety, we must strictly follow the standard posture during the movement, and try not to touch the head with the dumbbell.
2. Lift the dumbbell upwards
Stand straight, lean down slightly, grab a dumbbell with one hand, straighten the arm, and then bend the arm so that the dumbbell can Like our shoulder side is close until our arms are folded no closer. At this time, we open and straighten our arms again, and keep repeating this action. After completing 20 reps with one hand, we can switch to the other hand to complete the same 20 reps. You can complete 3 sets of movements in one day.
3. Dumbbell bent over fly
Lie down on the bench, relax naturally, and hang your legs on the ground. We hold a dumbbell in each hand, adjust our breathing, and then hold the dumbbell and open our arms upward, like a flying bird. The wider the arm opening, the better, until our arms and shoulders are in a straight line. At this time Open it upward again so that our hands can be parallel. This is very effective in stimulating our triceps brachii, and we need to complete 20 movements in one group.
4. Barbell Back Curl
Open your feet and keep them upright. After tightening your abdomen and raising your chest, your spine should also remain in a relatively upright position. The head can be tilted forward slightly and the 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 isLift the barbell to its highest position.
5. Press down with the heavy hammer
We stand on the side of the heavy hammer, bend our legs slightly, hold our chest and abdomen, and then keep our arms naturally bent, between the nipples of the chest and abdomen The top should be the position where the weight is held, and then keep the rope as close to your body as possible, and press vertically from top to bottom with both hands until both arms are fully extended. Repeat as many times as possible.
6. Standing arm flexion and extension
Find a free position and stand with your feet naturally. It is best to have a certain width between the feet. Hold the barbell with both hands. It is best to hold the hands at a narrow distance, then straighten the arms until they are vertical to the ground, then bend both hands toward the back of our neck until the limit, and then straighten again to complete an action.