How to train triceps

Fitness is a topic that people are most passionate about nowadays, especially for male friends. Fitness is what they should do most in their daily life. If they have a relatively perfect figure, they can attract the attention of the opposite sex very well, and even make themselves feel very confident in their hearts. Moreover, biceps can no longer meet their requirements for a perfect figure. Now more people hope that they can train their triceps, but this invisibly increases the difficulty of their exercise.

1. There are two movements: positive grip and negative grip. Lie flat on a wide bench with your face up, hold the barbell tightly with your hands shoulder-width apart, and then use your elbows as a fulcrum to slowly bend backward to the top of your head, and then use the contraction force of your triceps to return the barbell to its original position. (12-15 times per set).

2. Bend-over arm flexion and extension: Starting position is to bend forward, hold a dumbbell in one hand, and stretch out the other hand or place one hand on the leg behind the knee, so that the upper arm holding the bell is close to the side of the body and parallel to the upper body. Bend your elbows and let your forearms hang naturally. During the movement, keep your upper body and upper arms still, contract your triceps, and extend your forearms backward and upward until your arms are fully extended, while completely contracting your triceps. Rest for one second, then bend your elbows and let your forearms slowly lower to the starting position. Breathing method: Inhale when you extend your forearms, and exhale when you lower them.

Key points to note: When extending your forearms, try not to swing your upper arms up and down. After your arms are fully straightened, lift your wrists up to contract the triceps more thoroughly.

3. Use the dip exercise to define the inner pectoral muscles and create a horseshoe-shaped triceps. Do the dips on the parallel bars without adding extra weight. I have to get down really low, get a good stretch, push myself up, and do a peak contraction at the top, allowing my triceps to work as hard as possible.

Back push-up

A. Key areas to train: triceps, pectoralis major, deltoid and teres major, etc. B. Starting position: Lie on your back with your hands behind your back on a slightly higher stool, your feet on a lower stool, and the rest of your body suspended in the air. C. Movement process: Exhale, relax your shoulders, slowly bend your elbows, and sink your body as much as possible (especially your hips). Pause for 2-3 seconds, then inhale, and use your arms to stretch your body back to the original state. Repeat. D. Training points: When flexing and extending your arms, do it at a steady, medium speed, keep your body straight, and keep your elbows tucked inward. Raising your feet or adding weight can increase the difficulty of training and increase the load stimulation.

If you want to train your triceps, you must have perseverance and not give up halfway. You can do some difficult exercises in your daily life, but you must pay attention to warming up before exercising, otherwise your muscles will become extremely tired, and you may even have muscle cramps. In addition to exercise, you must also pay attention to your daily diet.