Triceps training. Goodbye, butterfly sleeve. A bodybuilding figure can give men more points, and it looks not only charming, but also makes people feel safe. Triceps exercise is very important. As long as the method is proper, you can see obvious results. Watch triceps training with me. Goodbye, butterfly sleeve.

Triceps training Bye-bye butterfly sleeve 1 Triceps brachii, as the name implies, has three heads. The superficial layer is the lateral head (the part near the outside of the arm) and the long head (the part near the inside of the arm), and the inner head is the deep muscle.

Generally speaking, triceps training will be combined with head, chest and back, and different degrees of exercise can be carried out through bench press, pulley pull-down and other actions. Of course, you can also strengthen the triceps by hand or with different equipment.

Diamond push-ups

Suggestions 1 group 8 ~12,3.

Shorten the distance between the palms, forcing you to concentrate more on the use of triceps.

1, adopt a standard push-up posture, put your hands together just below your chest, and let your index finger and thumb touch together to form a triangle or diamond.

2. Tighten the core muscles and slowly lower your body to the ground. Elbow as close as possible to your sides, pause when you are close to the ground, and then push your body back to the starting position.

If a girl wants to exercise, but can't do standard push-ups, changing to "kneeling position" can also help you practice three heads!

Three-head extension of barbell (triceps extension in prone position)

Suggestions 1 group 8 ~12,3.

1, lie flat on the fitness chair, open your hands shoulder-width, hold the W bar with your palms down (or a general barbell will do), and lift the W bar over your chest, with your arms not completely straight.

2. Bend your elbow 90 degrees and lower the W bar directly above your forehead. After a short pause, push the W bar upward to the starting position.

For girls, the weight of barbells is not easy to master, and dumbbells can be used instead.

1. Hold a dumbbell in each hand and lie on the fitness chair with your arms straight on your chest.

2. Bend your elbow and put down the dumbbell until it is close to your shoulder. Remember to hold the triceps muscle during the process, then straighten your arm (not completely) and push the dumbbell back to the starting position.

Triceps stretching with resistance band

Suggestions 1 group 12 ~ 15, 3 groups.

1. Step on the elastic rope with one foot, put the upper arm of your left hand close to your ear, and pull the elastic rope from behind your body.

2. Pull up the left hand until the arm is straight, and then slowly return to the preparatory action. During the process, the right hand can hold the left hand to prevent the arm position from deviating.

Triceps push-down

Suggestions 1 group 8 ~12,3.

1. Keep your feet shoulder-width apart, lean forward slightly, and grasp the V-shaped handle (or crossbar or rope) with both hands. After standing firm, the upper arm is fixed at both sides of the body to avoid shaking back and forth.

2. Then pull down the rope until the arm is straight, but don't lock the elbow, and then slowly return to the initial action.

Sometimes when training triceps, I feel that my elbow is a little tight, and even I am doing repeated stretching. If the speed is too fast and my elbow is completely locked, it is particularly easy to feel "stuck". This is because the muscle keys of the three heads are connected with the bones of the elbow, so the elbow will participate in repetitive actions.

Therefore, when practicing, we will advise you to keep your elbow close to your body as much as possible and fix the direction of your elbow to avoid being injured by running away. And don't straighten your elbows completely.

Triceps Training Bye-bye butterfly sleeve 2 A strong figure can give men more marks, which not only looks charming, but also makes people feel very safe. Triceps exercise is very important, as long as the method is proper, you can see obvious effects, and even triceps brachii will be exercised. So the specific methods have attracted a lot of people's attention. So, what are the training methods for triceps? Let's learn more about the specific training methods of triceps.

Let's talk about a method similar to training chest muscles. The main explanation is that you can stimulate the triceps brachii while training the chest muscles. Of course the movements are different. Action essentials: The bench press method of touching the pectoral muscles is wide grip, and the method of training the triceps brachii is narrow grip and upward push, but the force point is the triceps brachii, not the pectoral muscles.

Training triceps brachii requires a combination of equipment and dumbbell barbells. After all, when barbells and dumbbells are not standardized, the main points of action are: put your feet together, lean forward 45 degrees, hold the instrument with both hands, and use triceps brachii to drive the forearm to move the instrument down close to your body, and keep the arm still.

Practicing triceps brachii also has a stroke action similar to practicing back muscles, but this action does not move the big arm. The main points of action are: lean forward, hold the bench with one hand, let one hand pick up the dumbbell, keep the big arm still, and lift the small arm backward to be in line with the big arm.

The action of training triceps brachii is always similar to the action of connecting pectoral muscles, but it must be remembered that the force points are different and the muscle groups are different. Both arms flex and stretch to contact the pectoral muscle and triceps brachii at the same time, and the action essentials are the same as those of the pectoral muscle (the training method of the pectoral muscle is introduced in my other experience).

Don't feel tired after practicing the above actions. There are more wonderful moves waiting for you. The supine barbell arm flexion and extension is a very classic movement. Every time I finish, my triceps will go up badly. Action essentials: Lie on your back on the bench, hold the barbell with both hands, lift it up, keep the big arm still, and bend the forearm down to 90 degrees.

Add an arm flexion and extension movement, you can practice at home, but go to the gym if possible. This action works best when combined with the above. Action essentials: put your hands back on the bench, keep your ass away from the bench, naturally relax your feet forward, lower your body to the ground with the strength of triceps, and then continue to support.

It is best to train the triceps brachii at the same time after practicing the pectoral muscles, so that the stimulated muscle groups will be deeper. When the muscles swell up tomorrow, pay attention to nutritional supplements after training and eat more fruits.

What are some introductions about triceps training methods? It should be clear to everyone. The method of exercising triceps is still very simple. If there is demand in this area, you can try to carry out training according to the method. As long as you can persist, the effect is very good. In addition, usually with a nutritious diet, it can play a supporting role.