How to exercise triceps

Strong hand muscles are not only a symbol of health, but also a symbol of strength. Developing strong triceps is undoubtedly very beneficial for strengthening the hand muscles. How to exercise triceps? This is a question that many people have. In response to this question, the author has compiled some relevant information, which may give people some inspiration on triceps training so that they can have more scientific and reasonable training.

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.

Action essentials:

1. Grip the bar with a narrow grip of both hands, then fully straighten your elbows, raise your entire body to the highest point, look forward, and always keep your elbows pointing backwards.

2. Inhale, hold your breath and slowly lower your body until your upper arms are parallel to the ground. You should not feel a noticeable stretch in your chest and shoulders, and you should always focus on your triceps.

3. Contract the triceps, straighten the elbow joint instantly and quickly, push the body vertically from bottom to top, and return to the fully straightened position of the elbow joint.

4. Pause for 2 to 3 seconds and repeat.

Regarding the question of how to exercise the triceps, after reading the article, most people can follow the above method to exercise. In addition, you need to exercise persistently to achieve the ideal exercise results, make your hand muscles stronger, and make your hands more powerful. Everything starts with exercise.