What are the practical training programs for triceps brachii? In life, many people choose to go to the gym to exercise their triceps in order to make their arms stronger and stronger. Training triceps brachii requires attention to skills. The following is a practical training plan for triceps brachii that I collected for you. Interested friends come and find out.

Triceps brachii training plan 1 Triceps brachii actual combat training plan

Exercise 1: Standing posture

Push down the handle: the action must be standardized. Don't let your body sway back and forth, and don't press the rope with your weight. Only use the strength of the triceps brachii, try to let the elbow clamp the body, the range of motion should be sufficient, and the bottom should be contracted at the peak. I don't use the pyramid weight gain rule, and each group uses the same weight (3 groups

30 times). Because of the number of times, the last few times of each group can feel as if they are training with a few thousand pounds.

Exercise 2: One-arm dumbbell flexion and extension in sitting position

I like doing this exercise very much, because I can feel all the pressure concentrated on the triceps brachii. Use a lot of weight when practicing, and each group only does 6-8 times. Do not do peak contraction, because the purpose of this exercise is only to increase the volume of triceps brachii. Action essentials: Lift the dumbbell over your head with one hand, make your arm close to your face, control the dumbbell to slowly descend to the other shoulder behind your head, and keep your elbow abduction.

Exercise 3: The board rope bends backwards and stretches backwards.

This is another high-frequency training, 30 times in each group and 3 groups. Lie on the inclined plate, grab the rope from head to back, feel the pressure on the triceps brachii, and don't let the elbow sway forward. All-round movement and peak contraction make triceps brachii feel burning.

Exercise 4: Sit with the bell in both hands, then bend over and stretch.

This action is very important, and the number of times is reduced accordingly, 6-8 times in each group, and 3 groups are done. Hold the dumbbell with both hands, palms up, arms straight, put the dumbbell on your head, and then control the flexion and extension movement. The position of the elbow joint in this exercise is not important, because the weight of the dumbbell has put a strong pressure on the elbow joint and it is impossible to move too much. Similarly, because of the heavy weight, it is almost impossible to achieve peak shrinkage. But it is very important to make the triceps brachii congested as much as possible when doing exercises.

Exercise 5: Standing posture

Flexion and extension of the handle: keep the body straight, hold the handle from head to back with both hands, and keep the elbow joint fixed. When the upper arm bends to the bottom, you should feel the whole triceps brachii stretching, and when the upper arm stretches to the top, it will have a peak contraction. This exercise is also 30 times in 3 groups.

Exercise 6: Flexion and extension of the arm of the curved bar barbell

The effect of this action is the same as that of exercise 3. Curved bar is used to relieve the pressure on wrist and stimulate triceps brachii to a greater extent. Try to avoid pulling your elbow forward during practice. All-round movement, peak contraction.

Triceps brachii training plan 2 Skills of practicing triceps brachii

1, to practice triceps brachii, it is best to arrange 1-2 movements that can use heavy objects, such as parallel bars arm flexion and extension (load-bearing), fixed equipment pressing down, or short-distance bench press. Of course, these weights are also under the premise of being completely controlled by yourself.

2. The triceps brachii also needs a super group. In order to give higher strength, not every movement needs a super group, and1–2 movements can be reasonably arranged in the training plan, which can be a super group composed of two movements or a super decreasing group.

3, the action should be as standardized as possible, in order to better stimulate the target muscles, even if a larger weight is used, it should be controlled well to make the stimulation more adequate.

4. Give the target site continuous stimulation. The triceps brachii is also composed of several parts. When choosing actions, it is best to arrange multiple actions, 4-5, in each training plan. These actions can be to stimulate the same part in a training plan, or to arrange corresponding actions for each part, including overall stimulation and differentiation stimulation.