What are the exercises for the inner triceps?

Many friends will have such confusion when doing fitness about the inner side of triceps, that is, it is not easy to practice. In fact, there are ways to exercise the muscles in the body. The main thing is what method to use, and it also requires a long time of persistence when practicing. When doing fitness, we must pay attention to what are the exercises for the inner side of triceps? Let’s take a look at it below.

For most of us, we need to train the triceps as a whole. People with low training level cannot afford the training method that focuses on stimulating local muscles. Just saying that some movements focus on training a local area of ​​a muscle does not mean that the whole muscle cannot be trained.

For example, the triceps:

The long head is mainly various movements such as flexion and extension of the arm behind the neck

The outer head is mainly a type of downward pressure action (downward pressure, rope handle downward pressure)

Medial head (short head) Various push-type movements (narrow grip bench press)

Barbell Close Grip Bench Press

This movement can use heavy weights to quickly increase muscle volume. It is not only a basic movement for training the triceps, but also can effectively carve the center seam of the pectoral muscles.

Action essentials

Lie on your back on a bench with your body flat on the bench and your feet flat on the ground with your legs apart. Keep your chest up and shoulders down, with your grip about 20 cm apart. Open your elbows slightly outward, control the barbell to fall vertically in front of your chest, use your triceps to push the barbell vertically, and perform peak contraction at the highest point.

Key tips:

1. Regarding the grip distance, the common saying is about 10 cm, but if it is increased appropriately, you can use heavier weights, which will stimulate the muscles more strongly.

2. Keep your elbows open and fall outward, so that your elbows are always directly under the barbell.

3. Stop falling when the barbell is about 2 to 3 centimeters away from the pectoral muscles, and do not let it touch the chest.

4. Opening the elbows slightly will provide more stimulation to the triceps.

Through the above introduction, we know what are the methods for exercising the inner triceps. If friends who are not good at exercising the inner triceps in normal times, you can try the above barbell narrow grip bench press method. This is also an effective way to effectively exercise the inner triceps. We can persist in it for a long time in normal times.