What are some exercises for triceps brachii?

Many friends will find when they are doing fitness that the triceps are a group of muscles that are relatively difficult to train. The effect is not very good when trained for the same amount of time as other muscle groups. There are many reasons for this situation. The most important reason is to take the correct exercise, which is the most critical factor. So, what are the exercises for training the triceps? Let’s learn more about it through the following introduction.

1. Double-arm flexion and extension behind the neck

a. Grab a dumbbell with both hands, preferably holding one end of the dumbbell with both hands, then lift the dumbbell above your head, bend your elbows, and let your forearms slowly hang down backwards.

b. Keep both upper arms close to the ears and vertical without shaking. After the triceps contract to the top, slowly stretch the elbow joint upward and extend the forearm upward until the whole arm is fully extended. In this state, the triceps will be completely tightened. Keep this movement still for about one second, then bend the elbow, then return to the starting position, and repeat again.

2. Single-arm flexion and extension behind the neck

a. Sit upright on a bench with your upper body straight, then keep your feet flat on the ground, grab the dumbbell with your right hand, palm facing forward, place the dumbbell above your head with your arm straight; support your left hand on your left waist.

b. The upper part of the right arm should be close to the right ear, without moving or shaking; then hold the dumbbell and drop it in an arc similar to a semicircle to above the right shoulder, and the dumbbell should fall as low as possible. Then, contract the triceps of your right arm, and then extend the dumbbell back to the starting position; then repeat it again. When alternating between left and right hands, the number and weight of both sides should be consistent.

There are two types of dips: narrow grip dips and wide grip dips. In order to focus more on training the triceps, we choose the narrow-grip parallel bar dip, which requires the grip of the pole to be as narrow as possible. During the movement, you need to keep your body as perpendicular to the ground as possible, and your legs can be slightly bent or move slightly backward.

Through the above introduction, we know what exercises are there to train the triceps. When exercising, we must choose the exercises that suit us and that we like according to our own situation. This is especially important when doing fitness. In addition, it also requires long-term persistence. Muscle training will not be effective in the short term.