In training movements, each movement has some effect, so we can choose movements according to the results we want. For example, when training triceps, we can choose based on the triceps. Choose an action. I believe someone still knows the best action for triceps training. So, what are the 10 best exercises for triceps training? How many do you know? Let’s find out together below.
1. Supine back push
If you want to exercise your triceps, you can use the supine push-up action, and this action can be done directly at home without any equipment, so it is very suitable for those who don’t want to go to the gym, but want to exercise their triceps. Dear friends, if you want to be more effective during exercise, you can raise the two foot supports higher. During the exercise, you need to prepare a bench first, then support your arms and legs, and then place your legs on the ground, or you can do it on the steps. After these preparations are completed, you can just grow. Your own elbow joint, and you should also use the strength of the male triceps when moving the elbow joint.
2. Narrow push-ups
Push-ups should be a sport that everyone is very familiar with, and narrow-gap push-ups are actually to make the distance of the push-ups smaller. That is, when we do standard push-ups, the distance between our hands is the same as the shoulder width. When doing close-grip push-ups, the distance between your hands should be smaller than shoulder width, and as narrow as possible. Because the distance between the arms becomes narrower, the triceps brachii will be used to exert force instead, so what we exercise is the arms. Otherwise, the standard service support will only exercise our pectoralis major.
3. Parallel bar arm extensions
Parallel bar dips and extensions are an exercise that can actually help you exercise your triceps while also exercising the lower part of your pectoralis major. Therefore, if you can exercise this movement, you can not only have a good exercise effect on the triceps, but also exercise it together with other parts. Now many students in schools and soldiers in the army willUsing this exercise to exercise physical fitness, that is to say, this action can comprehensively improve everyone's physical fitness. Moreover, when doing this action, we must keep our abdomen and chest lifted, and when we When you bend your arms, move your body's center of gravity back a little. After the torso of the body naturally droops vertically, clamp the two elbows to stretch the triceps brachii, thus achieving the exercise effect.
4. Dumbbell bent over fly
This action is done on a bench. At first, we lie down on the bench, relax naturally, and let our legs hang on the ground. We hold a dumbbell in each hand, adjust our breathing, and then hold the dumbbell and open our arms upward, like a flying bird. The wider the arm opening, the better, until our arms and shoulders are in a straight line. At this time Open it upward again so that our hands can be parallel. This is very effective in stimulating our triceps, and we need to complete 20 movements in one group.
5. Dumbbell arm extensions
Do arm flexion and extension with dumbbells behind you. This exercise is actually more difficult. However, the focus of this exercise is not on the arms, but on bending our feet during the exercise, and one of our feet must Step on the stool to maintain balance. In addition, hold the barbell with one hand and slowly lift it from the other side of the body. Your mind must be focused, otherwise it will be very easy for this muscle to not maintain tension. And exercise other parts. This exercise also requires four groups of about 12 reps each. Since the training intensity is relatively high, it is best to leave a few days to rest and recover muscles after training.
6. Press down the instrument
When doing this exercise, the key point for us to push down with our hands is to relax the hands a little, so that the elbows can contract, and stay at the bottom for a while during full contraction, so that the triceps can be burned. And when we are stimulated, when we stretch on the equipment, the feeling of tension will follow. This method prolongs the time in the state of tension and can help everyone grow muscles. In addition, everyone still needs to control the extension of the top of the head a little bit in this action. Don't do it too fast and control it a little slowly, so that the exercise effect can be better.
7. Supine narrow-grip barbell arm extensions
This exercise is actually a compound exercise, so it is best to perform high-frequency exercises when exercising. The faster the better, but this is not the strongest way to strengthen muscles, because this action is still You need to control the intensity slightly and slowly. The high frequency only means that when you do this exercise, you should do it multiple times instead of practicing it quickly. and oneYou must control your movements in place to ensure that the movement is performed in a correct form and the movements will be more complete and effective.
8. Rope Pulldown
The rope pull-down is an exercise that specifically exercises the triceps. This exercise can isolate the deltoid muscles so that other parts will not participate in the exercise. First, we need to use the gantry, and then put the gantry on the gantry. Adjust the rope to the most suitable length, then lean forward and place your feet shoulder-width apart. Grasp the middle and lower sections of the rope with your arms, then keep the upper part of your arms still, use the flexible movement of your elbows to pull the rope down, and then pull it to the end, you can use your hands to rotate inward slightly, and then let The rope returns to its original trajectory.
9. Single-arm cervical flexion and extension
This action is actually similar to the one above, except that this action is done with one hand and the other is done with two hands. The actions are basically the same, but this action is best done while sitting on a chair. Everyone must remember that when doing this action, the back must be straight, the elbows, and the back half must be kept and not moved. Let us focus on the referendum machine. We must also control the speed of the exercise so that There is some tension in the muscles, but not too much. The number of movements to be performed is the same as above. If you can do the above movement well, this movement is also a piece of cake.
10. Dumbbell arm raising movement
This action is the most direct way to use dumbbells to exercise the triceps brachii. At the beginning, we stand up straight, lean down slightly, and grab a dumbbell with one hand. At the beginning, our arms are straight. Then we bend our arms so that the dumbbell can be closer to our shoulder side until our arms are folded no longer close to each other. At this time, we open and straighten our arms and keep repeating this action. After completing 20 reps with one hand, we can switch to the other hand to complete the same 20 reps. You can complete 3 sets of movements in one day.
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