< strong>Triceps exercise: Tate press
In the gym, there are many kinds of movements that can exercise the triceps, the main ones surrounding the elbow joint extension (triceps The main functions of the head muscles) the most common are narrow-grip press, overhead arm extension, parallel bar support, rope push-down, etc.!
These movements are relatively classic and common movements, but today I want to introduce to you a good triceps extension variation: Tate press!
Tate recommendation!
Main exercise: triceps brachii
1. Lie on a flat bench, hold a dumbbell in both hands and place it on your thighs Up, palms facing each other.
2. Use your thighs to help lift the dumbbells, one arm at a time, so that it is in front of your body and shoulder-width apart. Elbows facing out are the starting position of the movement.
3. Keeping the upper arm fixed, slowly move the dumbbell in a semicircular trajectory lower, until they touch your upper chest and inhale. Control the dumbbells throughout the entire exercise and do not move your upper arms or place the dumbbells on your chest to rest.
4. Contract the triceps and push the dumbbell back to the starting position in a semicircular motion. After raising the dumbbells, bring them close together, lock your arms in the top contracted position, pause for a second, and then begin to lower slowly.
Notes:
1. When holding a dumbbell, make sure your arms are slightly wider than shoulder width and hold the dumbbell upright (palms facing forward).
2. The falling time is at least twice the pushing time.