The triceps is actually a muscle in our arms, and when we train, we train various parts, and the training actions for each part are different, so it is important to choose the appropriate action. So, how to train triceps? Let’s take a look below!
Narrow push-ups
1. Lie face down on the floor with your body Stand tall, keep your abs tight, and place your toes on the floor. Support your body with your arms straight, and your hands closer than shoulder-to-shoulder apart. This is the starting position of the movement.
2. Keep your body straight, slowly bend your arms to lower your body, and inhale at the same time. Until your chest is close to the ground.
3. Then quickly straighten your arms, support your body back to the starting position, and exhale at the same time. Pause at the top for a moment before proceeding to the next movement.
Decline barbell arm flexion and extension
1. Hold the barbell with both hands, slightly less than shoulder width, and slowly lie down on the decline bench. Extend your arms straight up, perpendicular to the ground, lift the barbell above your chest, and draw your elbows in. This is the starting position of the movement.
2. Keeping your upper arms fixed, bend your elbows and lower the barbell in a semicircular trajectory while inhaling. Until the bar almost touches your forehead.
3. Then contract the triceps, push the barbell back to the starting position, and exhale at the same time. After pausing at the top, start the next movement.
Dumbbell Floor Bench Press
1. Holding a dumbbell in each hand, lie on the floor with your knees bent and your feet on the ground to maintain balance. Stretch your arms straight up and push the dumbbells up over your chest, palms facing each other. This is the starting position of the movement.
2. Adduct your elbows and slowly lower the dumbbells while inhaling until your upper arms touch the ground and your elbows are close to your torso.
3. Then quickly straighten your arms upwards, push the dumbbells up to your chest, and exhale at the same time. Pause at the top and feel the contraction in your chest and triceps.
Prone arm extension
1. In a position similar to a plank, support the body with the forearms and toes, place the palms on the ground, keep the hands shoulder-width apart, keep the body straight, and tighten the abdomen . This is the starting position of the movement.
2. Use your palms to exert force toward the ground, straighten your arms, support your body, and exhale at the same time. Focus on keeping your body stable and straight.
3. Stay at the top for a moment, then slowly bend your elbows back to the starting position while inhaling.
Decline dumbbell arm extensions
1. Fix your legs on the top of an incline bench, hold a dumbbell in each hand, place it on your legs, palms facing each other.
2. While lying down, lift the dumbbells above your chest, with your arms naturally straight, shoulder width apart, perpendicular to the ground, and palms facing each other. This is the starting position of the movement.
3. While inhaling, keep your upper arm fixed, bend your elbow, and slowly lower your forearm in a circular motion until your thumb is close to your ear.
4. Then keep the upper arm fixed, contract the triceps brachii, bring the forearm back to the starting position in a circular trajectory, and exhale.