Some people still know about biceps and triceps, and there are many ways to train biceps and triceps. Of course, the training effects of these methods are different. Yes, I believe someone still knows how to train biceps and triceps. So, how to train biceps and triceps? Let’s take a look below.
How to train biceps
1. Barbell curl
This action must be familiar to anyone who is into fitness! It is a single-joint exercise that mainly focuses on exercising the biceps. In addition, the degree of recruitment of the brachialis and brachioradialis muscles is low. Therefore, in addition to dumbbell curls, it has become the most commonly used exercise for everyone. It is easy to feel the force of the biceps, so it can be said to be one of the most effective movements for exercising the biceps.
Step 1: Stand with your feet shoulder-width apart, raise your chest and tighten your waist and abdomen.
Step 2: Keep your upper arms slightly close to the sides of your body, hold the barbell with your hands behind your back and droop naturally, and place the barbell in front of your thighs.
Step 3: Concentrate the strength of the biceps, inhale and quickly bend the arms, and lift the barbell to the collarbone of the neck.
Step 4: Squeeze at the clavicle position for one second, then use biceps strength to control the barbell, and slowly return it to the starting position.
2. Alternating dumbbell curls
In addition to the barbell curls mentioned above, another classic exercise is the alternating dumbbell curls, which can exercise the biceps. , brachialis and anterior deltoid, the postures are divided into two types: sitting and standing. It is recommended that you train in the sitting position first, and then train in the standing position after exhaustion, because during the movement, the biceps The muscle will produce two actions: elbow flexion and forearm external rotation, which can effectively stimulate and separate the biceps, allowing the biceps to increase in size more efficiently. Therefore, it is also a biceps action that everyone often practices. one.
Step 1: Sit with your body upright (preferably with a backrest to avoid using force), lift your chest and tighten your waist and abdomen.
Step 2: Place your upper arms slightly against your sides, grab a dumbbell in each hand, palms facing both sides of your body, and let your arms hang naturally.
Step 3: The elbow joint is the fulcrum, inhale and curl upward quickly. At the same time, externally rotate the forearm with the palm upward, and lift it to about the front deltoid muscle.
Step 4: Squeeze at the top position for one second, then use your biceps strength to control the dumbbell, and slowly return it to the starting position.
Step 5: Switch to the other hand and repeatPerform steps 3 to 4.
3. Oblique dumbbell curl
If your shoulder muscles are more developed than your biceps, you can use the oblique dumbbell curl to lift your biceps. The muscles are exercised in isolation. It is very similar to the one-handed preacher chair dumbbell curl. Since it is an isolated exercise of the biceps, the arm will hardly swing and use force. Therefore, the dumbbell is based on the weight of 12RM. This is to fully contract and stretch the biceps. In addition, this action will also exercise the brachialis muscles connected to the forearm.
Step 1: Stand in a standing position, hold a dumbbell in one hand, place your upper arm against the inclined support plate with the palm facing up, align the dumbbell with your shoulder, and hold the stool with the other hand.
Step 2: In the starting movement, straighten the dumbbells to fully stretch the biceps.
Step 3: Inhale, use the strength of your biceps to quickly lift the weight.
Step 4: Squeeze at the top position for one second, then use your biceps strength to control the dumbbell, and slowly return it to the starting position.
Step 5: Switch to the other hand and repeat steps 3 to 4.
4. Dumbbell hammer curl
This is a variation of the dumbbell curl. It stimulates the brachialis and brachioradialis muscles to a high degree, especially the biceps. An indispensable action in training. In addition to thickening the upper arm, a strong brachialis muscle can also promote the visibility of the biceps muscle peak. If your brachialis muscle is smaller than your biceps, this action can make the brachialis muscle more visible. Produces good development, and can even completely replace the training ratio of dumbbell curls before the brachialis develops.
Step 1: Stand in a standing position, holding a dumbbell in one hand with the palm facing inward, and the arms hanging naturally close to the body.
Step 2: Inhale, use the strength of the biceps to quickly lift the weight without external rotation of the forearm during the process.
Step 3: Squeeze at the top position for one second, then use your biceps strength to control the dumbbell, and slowly return it to the starting position.
Step 4: Switch to the other hand and repeat steps 3 to 4.
How to train triceps brachii
1. Supine barbell arm flexion and extension
Supine barbell arm flexion and extension is the most basic movement to exercise the triceps brachii. An important movement for all stages of the triceps brachii and one of the most effective movements.
The practitioner lies on his back on a bench, holds a crank barbell narrowly with both hands, and straightens both arms, maintaining a position shoulder-width apart and perpendicular to the body. Inhale at the beginning of the movement. At this time, the upper arm does not move. Bend the elbow joint and slowly lower the forearm to the top of the head. When it is two centimeters away from the forehead, use the power of the triceps brachii to straighten the forearm and exhale at the same time. , when the arm is perpendicular to the body again, pause for a second and then fall again. Just practice it over and over again.
2. Supine narrow-grip barbell bench press
The practitioner lies supine on a flat bench, holds the bar slightly narrower than the shoulders with both hands, extends the arms, and places the barbell directly above the chest. Lower the barbell to Mid chest. During the push up and down process, your elbows should be close to your torso. practiceWhen practicing, please choose the weight according to your own training level, and use the bench press rack as much as possible.
Keep your back and lower back tight and straight during the movement. During the push up and down process, your elbows should be close to your torso. Pay attention to always keeping the barbell in the middle of the chest, and do not let the barbell rock back and forth
3. Dumbbell arm flexion and extension at the back of the neck
Dumbbell arm flexion and extension at the back of the neck can stimulate the triceps to the greatest extent. There are two options: sitting and standing. It is recommended to use the sitting position.
The practitioner holds a dumbbell with both hands, raises it high above the head, bends the elbow, and lets the forearm droop backward. Keep the upper arms close to the ears, keeping them upright without shaking; contract the triceps, gradually extend the elbow joint, and extend the forearms upward until the arms are completely straightened and the triceps are completely tightened; remain still for a second, and then bend Elbow, let the forearm slowly drop to the starting position to stretch the triceps as much as possible.
4. Upright rope push-down
Spread your feet in line with shoulder width, hold your chest up and your abdomen up, grab it with both hands, clamp your elbow joints and lean your upper body slightly forward. During the exercise, focus on the triceps to press the rope handle down until the arm is straight, then slowly return it to the position and repeat the exercise.
During the rope push-down process, it is required to bend the knees slightly, bend the body forward, straighten the waist, grasp the rope tightly, relax the wrist joints, and sink the shoulder blades. Rotating in the second half of the movement can better feel the contraction of the lateral head, and you can also change the direction of the elbow, such as opening it to both sides and pressing down to focus on the lateral head of the triceps.