What are the triceps training methods?

The triceps are a group of muscles in the arms that are used in many places in our daily life. They are directly related to a person's strength. It is especially important to exercise this group of muscles when doing fitness. The triceps will appear particularly strong when they are well exercised. There are many ways to exercise the triceps. Let's take a look at the triceps training methods.

The key points of triceps training are as follows:

1. Rely on basic movements to increase muscle volume and use isolation movements to sculpt details.

2. In all training movements, movements with the elbows pointing upwards focus on the long head, movements with the palms pointing downwards focus on the lateral head, and movements with the palms pointing upwards focus on the medial head. Pay attention to balanced development.

Barbell Close Grip Bench Press

This movement can use heavy weights to quickly increase muscle volume. It is not only a basic movement for training the triceps, but also can effectively carve the center seam of the pectoral muscles.

Action essentials

Lie on your back on a bench with your body flat on the bench and your feet flat on the ground with your legs apart. Keep your chest up and shoulders down, with your grip about 20 cm apart. Open your elbows slightly outward, control the barbell to fall vertically in front of your chest, use your triceps to push the barbell vertically, and perform peak contraction at the highest point.

Key tips:

1. Regarding the grip distance, the common saying is about 10 cm, but if it is increased appropriately, you can use heavier weights, which will stimulate the muscles more strongly.

2. Keep your elbows open and fall outward, so that your elbows are always directly under the barbell.

3. Stop falling when the barbell is about 2 to 3 centimeters away from the pectoral muscles, and do not let it touch the chest.

4. Opening the elbows slightly will provide more stimulation to the triceps.

Through the above introduction, we know what the triceps training methods are. When we train in normal times, we must choose the method that suits us according to our own situation, especially the intensity of the training according to our own situation to prevent muscle strain and other situations. This is something we should pay attention to.