Triceps are too weak? Just do 4 actions to make your arms stronger

2020/06/1503:35:16 lose 2758

Hello everyone, I am Youmi.

If you want to practice your arms well, in addition to the biceps, training for the triceps is also essential.

According to the normal training plan, we will arrange the triceps brachii muscles after the chest muscle training.

Because the triceps have been stimulated in the previous bench press training, only a few movements need to be arranged at this time to maximize the exhaustion effect of the triceps.

Today we will introduce 4 actions to stimulate the triceps. Let's take a look.

1. First understand the triceps

triceps icon

The triceps, which is located on the back of the upper arm, and the biceps relatively.

According to the direction of muscle fibers, it is divided into: long head, lateral head and medial head.

The long head has the largest area, the top is connected to the shoulder, and the bottom is the inner head, which is connected to the elbow. The outermost is the short head, which is very obvious when the arms are displayed on the side, so it is also called the lateral head.

The three parts are jointly responsible for participating in the extension of the forearm toward the elbow joint and the upper arm toward the shoulder joint.

The thickness of the triceps will directly affect the circumference of the entire upper arm, as well as the separation of the shoulder and triceps.

2. For the training action

Here are 4 recommended actions, which can train the entire triceps.

For long head-back-neck dumbbell arm extension

For lateral head-rope bending arm downward pressure

For the medial head-supine barbell arm flexion and extension

For the entire triceps-bench upper arm flexion and extension

3. Specific operation method

①Behind the neck Dumbbell arm flexion and extension

Back-neck dumbbell arm flexion and extension

Hold the dumbbell in your right hand, sit down with your knees bent, and place the dumbbell on your right thigh.

Hold the dumbbell with both hands and lift the dumbbell to the right shoulder.

Then put the dumbbell on the back of the head and hold the top of the dumbbell with the palm of your hand.

Tuck your abdomen and chest, straighten your back, and start to push the dumbbells up.

Stop until the arms on both sides are about to straighten, and then lower and return to the position to repeat the action.

The palms of both hands hold the top of the dumbbell

Note: You need to put the dumbbell on the right shoulder first, and then put the dumbbell on the back of the head, which is more stable , To avoid sudden drop.

Hold the inner side of the top of the dumbbell with your palm instead of holding the middle handle of the dumbbell. The highest position is when the arm is almost straight.

If the weight is too large, you can raise the backrest of the dumbbell bench, which can reduce the pressure on the back and prevent the back arch.

②Press the rope bending arm down

The rope bending arm down pressure

Adjust the gantry slide to the top and set the weight.

Hold two sections of the rope with both hands, bend the knees slightly, and lean forward slightly.

Tuck your abdomen and chest, straighten your back, and begin to pull the rope downward forcefully.

Stop until the arms on both sides are fully extended, and then return to position and repeat the action.

The upper arm needs to be close to the body and cannot move forward

Note: The body can lean forward slightly, but the upper arm cannot move with the rope. Keep your back straight and stable throughout the entire process.

Do it at the bottom of the action: fully straighten the arms on both sides, and the ropes need to be separated toward the two sides, so that the lateral head of the triceps can be obviously stimulated.

③Supine barbell arm flexion and extension

Supine barbell arm flexion and extension

Lay the dumbbell bench flat, hold the weight-adjusted short barbell with both hands, sit with knees bent , And then lie down.

Stand both arms upright, and the barbell is above the chest.

Tuck your abdomen and chest, straighten your back, start bending your elbows and lower the barbell.

Stop until the barbell is attached to the forehead, and then lift up and return to the position and repeat.

The bottom barbell falls on the forehead position

Note: is best to use a short barbell, if it is a 1.2-meter curved bar is the most suitable. The grip of both hands is narrow, just in the middle of the curved bar, which makes it easier to exert force.

If it is a straight bar, you can directly adjust the grip to a position slightly narrower than the shoulders, and do not put your hands close together.

The bottom should be lowered to the forehead position, and the top should be completely straightened on both sides, so that it can stimulate the medial head of the triceps.

④The weight-bearing arm flexion and extension on the bench

The weight-bearing arm flexion and extension on the bench

Find two dumbbell benches of the same height, and place the two dumbbell benches horizontally. The distance between the two stools is just right to straighten your legs.

Put your hands on the corners of the stool, and then put your feet on another dumbbell bench.

Place the dumbbells on the thighs, and at the same time bring the legs together and straighten them.

Tuck your abdomen and chest, straighten your back, and begin to bend your arms and press down.

Stop until the upper arms and shoulders are level, then push up the body hard, repeat the operation.

Put your feet on the ground and do exercises

Note: Both legs need to be fully straightened. Dumbbells are placed to increase a certain weight training effect. During the whole process, make sure that your back is straight, and the bottom of the movement should be level with your upper arms and shoulders.

If you feel more difficult, you can remove the dumbbells, or you can directly put your feet on the ground to operate, the training difficulty will be reduced.

I have an article about this action before, you can go and take a look.

At the end of the arm training day, 5 groups of "reverse arm flexion and extension" were added, and the triceps became thicker.

If you guys, you want to know more about the triceps For training methods, you can directly open the "Headline Search" App.

and type in the search box: triceps training, you can see a series of content.