What is the most effective way to exercise your triceps?

The triceps are also a group of muscles that we must exercise during our daily fitness. They are usually exercised at the same time as the biceps. Therefore, we must pay attention when exercising, and pay attention to the correct methods and postures, as well as skills. Long-term persistence is also the most important thing. So, what is the most effective way to exercise the triceps? Let’s learn more about it through the following introduction.

Training the triceps takes more time than the biceps. As the name suggests, the triceps has one more head than the biceps, and its area is larger. The training time ratio of triceps and biceps should be 3:2.

(1) Barbell triceps extension: This is a difficult exercise to train the triceps. It can only be performed when the triceps and elbow joints are very strong.

(2) Dumbbell flexion and extension: sculpt and isolate the triceps, and exercise the triceps of the weaker arm alone

Dumbbell triceps extension behind the neck exercise method

(3) Barbell Lying Extension: This is the most basic movement for training the triceps and an important movement throughout all stages of triceps training.

(4) Dumbbell curls: One of the most effective exercises for training the triceps.

(5) Narrow-grip dips: Note the difference between this and the dips that train the lower chest.

(6) Pull-up arm curl: a classic move to shape the triceps muscles

(7) Reverse flexion and extension on bench: supine push-up

(8) Narrow grip barbell press: The narrow grip barbell press is a compound exercise, but it mainly exercises the triceps. It also has a good effect on the inner part of the pectoralis major and the anterior deltoid.

Through the above introduction, we know the most effective way to exercise the triceps. We must pay attention to the exercise of the triceps when doing fitness. This will not only make our arms stronger, but also make our body shape more perfect. We can also eat more protein foods in our diet.