What are the exercises for triceps?

The triceps are used very frequently in our daily life. Whenever the arms are used, the triceps will be used. It plays a decisive role in the strength of our arms. Therefore, exercising the triceps in normal times will increase the strength of our arms. However, many friends do not know how to exercise. So what are the methods to exercise the triceps? Let’s learn more about it through the following introduction.

1. Close grip flat press, starting position:

Lie flat on a flat surface and grab a barbell with both hands, with a grip that is shoulder-width or slightly narrower.

For beginners, we recommend a closed grip to prevent the barbell from falling and hitting you. Keep your arms straight, your waist bent, and your legs firmly fixed on the ground.

Closed grip

2. Techniques of narrow grip flat press:

Inhale slowly and begin to lower the barbell, keeping your elbows along your body and the barbell below your chest, then push the barbell up to return to the starting position.

3. Triceps training method, please pay special attention to:

In order to better exercise the triceps, you should place the barbell at the lowest part of your chest, and your elbows should be along your body. In order to maximize the contraction of the triceps, you should try to straighten your arms when moving in the air, lower them smoothly while inhaling, and push them up as much as possible while exhaling.

4. Common mistakes in triceps training methods:

1. Please do not let the pelvis leave the plate, otherwise it will be dangerous to the spine.

2. The grip distance cannot be too narrow, otherwise it will be harmful to the wrist joint.

3. The elbows cannot be extended to the sides, otherwise the load will be transferred to the pectoral muscles.

Through the above introduction, we know what are the methods of training triceps. In normal times, we should choose the training method that suits us according to our own situation. In addition, we must follow the correct movements when practicing, especially pay attention to warm-up before exercising, and we also need to persist for a long time.