1, barbell narrow bench press.

A group of 12 to 15 times chooses a lighter weight to warm up. Make sure to prevent the joints from locking up during training, for example, the arm is completely straight, and the load will be placed on the joints instead of the triceps brachii. Keep your joints bent, so that your triceps will get constant pressure, which will make training more effective.

After the warm-up group, do the formal group, and choose the first group weight 15 times. Multiple exercises can make blood flow more to triceps brachii.

2, supine bending lever arm flexion and extension.

Using the curved bar can reduce the pressure on the wrist and focus more on the triceps brachii. It is important to ensure the stability and slowness of the elbow. Remember to bend your elbow outward, so that the shoulder muscles will add more load.

3. Pull down the single-arm rope.

The focus of exercise is to change a little, not fatigue. The purpose of this action is to increase the blood return of triceps brachii and increase the feeling of pumping blood.

4, standing dumbbell hammer bending.

Keep your elbows backward, bend your arms slowly, and try to contract your brachialis muscles. Even if you use dumbbells, you can try to bend your arms until you are exhausted.