How to practice the lateral head of triceps brachii?

How to practice the lateral head of triceps muscle

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How to exercise the long head and side head of triceps brachii

There are three heads at the starting point of triceps brachii, and the long head starts from below the scapular glenoid; The lateral head starts from the outer upper part of the posterior radial nerve groove of humerus; The medial head starts from the medial lower part of the radial nerve groove, and the three heads form the muscular abdomen. Although it is impossible to exercise one muscle head independently without letting other muscles work, some exercises can still focus on a specific muscle head.

Therefore, on the basis of understanding the different effects of various sports on triceps brachii training, it is very important to choose triceps brachii sports purposefully. For example, from the side, a long head can increase the volume of the upper arm.

Flexion and extension of all arms above the head are good methods.

In the stretching exercise of triceps brachii behind the neck, the long head undertakes the main task. Because the long head of triceps brachii is attached to the scapula, extending the upper arm behind the neck can fully stretch the long head muscle. Let the muscles contract from the extended position, and you can get better exercise effect.

For the side head, it is triceps brachii rope pull-down, supine back support, dumbbell one-arm flexion and extension, narrow barbell push-ups and narrow push-ups.

Want to focus on the inside and outside of triceps, how to practice, teach me a few postures, thank you!

The triceps brachii is horseshoe-shaped and attached to the back of the upper arm. It is divided into three parts: lateral head, medial head and long head. Once a trained friend tightens the muscles, it will make the upper arm side show obvious muscle contours. The triceps brachii is very important for the girth of the upper arm. Through systematic training, you can get enviable thick arms. Triceps brachii is an indispensable "assistant" in chest and shoulder training; In daily life, pushing, pressing, swinging and supporting all involve the triceps brachii. The main points of triceps brachii training are as follows: 1. Increase muscle volume through basic movements and carve details through separation movements. 2. In all training movements, the elbow pointing upward focuses on the long head, the palm downward focuses on the outside, and the palm upward focuses on the inner head, so we should pay attention to balanced development. The action of barbell with narrow grip and bench press can use heavy load and quickly increase muscle volume, which is not only the basic action of exercising triceps brachii, but also effectively carve the middle seam of pectoral muscle. Action essentials lie on your back on the bench, with your body flat on the surface of the bench and your feet flat on the ground separately. Hold your chest out and sink your shoulders, with a grip distance of about 20 cm. The elbow is slightly spread out to control the barbell to fall vertically on the chest, and the triceps brachii pushes the barbell vertically and contracts at the highest point. Key skills: 1. Generally speaking, the grip distance is about 10 cm, but if it is appropriately increased, it can be used with greater weight, which is stronger for muscles. 2. Keep your elbows open and fall outward so that your elbows are always under the barbell bar. 3. Stop falling when the barbell is about 2 ~ 3 cm away from the chest muscle, and don't touch the chest. 4. If the elbow joint is slightly opened, there will be more * * * on the triceps brachii. Pressing the rope is a good isolation action, and training the lateral head of triceps brachii can improve the degree of muscle separation; Because this movement is easy to adjust the weight and learn, girls can exercise the back of the upper arm more often to make the arm more elastic. Action essentials: stand with your legs together, knees slightly bent, chest out and abdomen in, body slightly leaning forward, upper arm holding ribs motionless, hands holding the root of the rope, pressing down, then separating to one side of your body, forearm rotating forward at the same time; Pause and control the reduction. Key skills: 1. Don't shake your upper body, and don't be crushed by the gravity of your body. 2. The elbow always grasps the rib and allows it to bend instead of moving back and forth. 3. When the arm is almost straight, rotating the forearm can make the lateral side of the triceps brachii contract extremely and achieve good results. 4. In the second half of this movement, under the premise of fixing the upper arm, pull the forearm to the side and back. The isolated action of holding the straight bar backwards and pressing down has obvious exercise effect on the medial head of triceps brachii. Action essentials: put your legs together and bend your knees, hold your chest and abdomen, and lean forward slightly. The starting position is the same as the rope pressing down. Hold the lever up with the palm of your hand, shoulder width apart, and retract the upper arm to clamp the ribs. The elbow pulls down the lever without the help of the triceps brachii until it reaches the apex in front of you, and then controls the lowering. Key skills: 1. You should choose a lighter weight and seriously experience the feeling of muscle stretching. 2. The wrist is straight and fixed. Flexion and extension of dumbbell neck and back arm can effectively exercise the long head of triceps brachii, but it requires high flexibility. Action essentials: sit on the backrest stool, hold the bell in your right hand, bend your elbow behind your head, the elbow angle is less than 90 degrees, the fist eye is down, and the upper arm is vertically close to your head; The contraction of the triceps brachii pulls the dumbbell toward the head, squeezes the triceps brachii at the top, and then controls the reduction. Change your left arm after a group. Key skills: 1. Beginners often have protruding abdomen and arched back, which puts great pressure on the spine. So it is recommended to sit in a sitting position with a backrest. 2. Don't leave the upper arm, otherwise it will weaken the training effect. 3. the decline should be moderately deepened, so that the muscles can be fully stretched. 4. You can also practice the flexion and extension of the back arms of your hands with a barbell. The grip distance is about 20 cm. Stretch the upper arm backward, clamp the head as much as possible, and then lift the barbell with the contraction force of the triceps brachii until the triceps brachii reaches the highest point.

How to exercise the lateral head of triceps brachii?

Share a method of triceps brachii exercise:

How to practice the lateral side of triceps brachii?

Small barbell, hand and shoulder width, bench press, elbows should not be turned outwards, pay attention to protection in groups of ten, which is what individuals have practiced before.