How to do triceps exercises with bare hands

If you want to have a healthy and strong body, you must exercise actively in your daily life. Having triceps is something many men dream of, but not many men can really train their triceps. In fact, many times it is not because these men neglect exercise, but because they did not choose the right method to train their triceps. Now, experts will teach you how to train your triceps with bare hands.

1. The main push-up posture for training the triceps is the narrow-grip push-up. The closer your hands are to each other and the closer they are to each other, the more weight your triceps will bear. This movement mainly exercises the lateral head of the triceps. In bodyweight training, it is usually used as an exercise after chest training, because the triceps have been preheated at this time, and this movement can obviously exercise the inner seam of the pectoral muscles, having the effect of squeezing the chest.

2. The key points of the movement are: the head should be kept in the same straight line as the body, the hands should be stretched normally, the distance between the two hands should be narrower than the width of the shoulders, the arms should be close to the sides of the body, and the elbows should be retracted but not extended. Use the one-breathing method of inhaling when moving downward and exhaling when pushing upward, or the two-breathing method of breathing equally when moving up and down.

3. Exercise suggestion: It is best to use the push-up stand to practice, which can reduce the misalignment error when exercising both hands and exercise the forearm and wrist muscles at the same time. The feet should be raised at least 15 cm to facilitate the use of strength and prevent the lower part of the triceps from being over-exercised and affecting its shape. Since it is a small muscle group, the weight of the original push-ups should be reduced, and knee push-ups should be used more often for exercise.

Now we know how to exercise the triceps with bare hands. Experts remind us that physical exercise is a long process. Exercisers must not give up halfway, otherwise they will not get the desired effect. Exercisers must realize that only by persisting in exercise can they eventually get the perfect body they want.