1. Sit back.
It is easier to exercise at home with supine back support, and the effect of exercising triceps brachii by hand is also good. If you want a higher effect, hold your feet higher.
Prepare two benches or chairs to support your arms and legs. You can also use only one bench to support your legs on the ground. Or outdoor support to low steps is also very convenient.
Stretch the elbow joint. Feel the stretching movement of elbow joint and restore the movement with the strength of triceps brachii.
2. Narrow push-ups
Compared with ordinary push-ups, it is mainly to support your hands as narrowly as possible, so that you mainly use triceps instead of pectoralis major.
3. (three-headed) parallel bars arm flexion and extension
The arm flexion and extension of parallel bars is a classic movement for school students and soldiers to exercise their basic physical fitness. Mainly used to exercise pectoralis major (lower part) and triceps brachii. Pay a little attention to the subtle differences in movements, and the focus of exercise will be different. The following mainly introduces the flexion and extension of the parallel bars arm that exercises biceps.
When the parallel bars are flexed and stretched, the torso forms a posture of "holding out the chest and abdomen" during the movement. When the arm is bent, the center of gravity moves backward, and the trunk naturally straightens and droops. When the elbow is clamped as much as possible, the triceps brachii is mainly stretched.