The triceps is actually the triceps brachii, and the triceps brachii is a very important muscle in the arm. When we exercise, we often use some movements to exercise. For example, the use of dumbbells is very common when training triceps. So what are the dumbbell exercises for triceps? Let’s take a look!
Dumbbell dips
1. Starting position: forward Bend, hold a dumbbell with one hand or both hands, hold the other hand open or put one hand on the knee and hind leg, so that the upper arm holding the bell is close to the side of the body, parallel to the upper body. Bend your elbows and let your forearms hang naturally.
2. Action process: Keep the upper body and upper arms stationary, contract the triceps, and extend the forearm back and upward until the arm is fully extended, and at the same time completely contract the triceps. Stay still for a second, then bend your elbow, and let your forearm slowly drop to the starting position
3. Breathing method: Inhale when you straighten your forearm, and exhale when it drops.
Arm flexion and extension behind the neck with both arms
1. Hold a dumbbell with both hands, raise it high above your head, bend your elbows, and let your forearms hang back.
2. Keep the upper arms close to the ears, keeping them upright without shaking; contract the triceps, gradually extend the elbow joint, and extend the forearms upward until the arms are completely straightened and the triceps are completely contracted Tighten; stay still for a second, then bend your elbow, let your forearm slowly drop to the starting position, and stretch the triceps as much as possible.
One-arm cervical arm flexion and extension
1. Sitting on a stool Stand upright, with your feet flat on the ground, holding the bell in your right hand, palm forward, straight above your head; your left hand is placed on the left side of your waist.
2. Hold the right upper arm close to the right ear and do not move; hold the bell in a half-circle and drop it to the top of the left shoulder. The lower the bell is, the better. Then, use the contraction force of the triceps brachii of your right arm to lift the bell upwards and restore it; repeat it, and complete the same number of times when doing it alternately with your left and right hands.
Supine arm extension
1. SupineLie on the ground or on a training bench, hold a dumbbell, and slowly lower it behind your head, holding it with both hands.
2. Use the strength of the triceps brachii to lift the dumbbell, hold it for 1 second for peak contraction, and then lower the dumbbell.