How to train triceps with dumbbells

As the number of people doing fitness is gradually increasing, the number of fitness methods on the Internet is also gradually increasing. However, many people do fitness according to the fitness methods provided on the Internet, but they do not achieve the desired results. Dumbbell triceps is what many people want, but a good fitness method is the key to training triceps. So how to train dumbbell triceps well?

1. The narrow grip barbell press mainly exercises the triceps. The distance between the two hands should be less than shoulder width.

2. The reverse flexion and extension on the bench is performed between two benches and is an isolated form of reverse flexion and extension movement. As your body sinks, keep your movements steady, always controlling your triceps and lowering them slowly until you feel your triceps fully stretched. Then, use the force of the triceps to straighten your arms and bring the triceps to the "peak contraction" position, and pause for a moment.

3. Supine arm flexion and extension: You can use a straight bar or a curved bar, and the distance between the two hands should be "narrow grip", with the distance between the two hands being one palm width. Mainly exercises the triceps. Lie on your back on a bench, hold the barbell with your fists facing each other, and stretch your arms so that the center of gravity of the barbell is on a vertical line with your shoulder joints. Keep your arms parallel, fix your shoulders and elbows, and squeeze your elbows together, allowing the barbell to slowly drop toward the top of your head to the forehead or near the top of your head. Then, using the contraction force of the triceps, hold the barbell up until your arms are fully extended, bringing the triceps to the "peak contraction" position, and pause.

Although there are more and more fitness methods, not every method has good effects. It is best for us to do fitness under the guidance of professionals. At the same time, fitness not only requires persistence, but also requires supplementing the nutrients needed by the body, so as to meet the nutritional needs of the body.