What are the triceps exercises?

The triceps is mainly a group of muscles in our arms. The quality of triceps exercise is directly related to the thickness of our arms, and also to the arm strength. When we do fitness in our daily life, we must pay the same attention to it as exercising other muscle groups in our body, so that our body proportions will be symmetrical. Many friends also know how to exercise the triceps. Let us learn about it together.

Rope pushdown

This is a very good isolation exercise that trains the lateral head of the triceps and can improve muscle separation. Since this exercise is easy to adjust the weight and is simple to learn, girls can use a higher number of reps to train the back of the upper arm to make the arm more flexible.

Action essentials

Stand with legs together, knees slightly bent, chest out and abdomen in, body slightly leaning forward, upper arms clamped ribs still, hold the base of the rope with both hands, press down, then spread out to the sides of the body while internally rotating forearms; pause, then control and return to the original position.

Key tips:

1. Do not shake your upper body and do not rely on your body's gravity to press down.

2. The elbow joint should always be tightly clamped to the ribs, allowing it to flex and extend but not move forward or backward.

3. Rotating the forearm when the arm is almost straight can cause the outer side of the triceps to contract extremely, achieving good results.

4. In the second half of this movement, you need to pull your forearms to the side and back while fixing your upper arms.

Straight bar reverse grip pushdown

Isolation exercise, effective in training the medial head of the triceps.

Action essentials:

Bend your knees and legs together, straighten your chest and abdomen, and lean your upper body forward slightly. The starting position is the same as the rope push-down position. Grip the bar with your palms facing up and your grip shoulder-width apart. Pull your upper arms in to clamp your ribs, and use your triceps without moving your elbows to pull down the lever. Peak contraction when it is in front of your body, then control the return to the original position.

Key tips:

1. Choose lighter weights and carefully experience the feeling of muscle stretching.

2. Keep your wrist straight and still.

Through the above introduction, we know what are the exercises for the triceps. In normal times, we mainly exercise according to our own situation. This is especially important for friends who lack arm strength. In addition, we should also pay attention to gradual progress when exercising and not be too anxious.