Many people like to train their arms in the gym. However, they train their two heads more. The most common movements in arm training are all kinds of bends, but their three heads are less trained. On the one hand, the reason for this situation is that we can't find the correct training method, and the most familiar training method or the most commonly used one is double-headed bending, but we don't know much about three-headed training; On the other hand, some people think that arm training is unnecessary, and they should train their own large muscle groups first, which is determined by the training concept.
Three-head training is essential, both chest training and shoulder training need the participation of three heads. When pushing the chest, the barbell pushes up from the chest. We can think that the first half of the force is mainly chest, and the second half is mainly three heads. And the whole shoulder pushing process will exert force. In terms of motor function, as long as you recommend similar movements, there is no shortage of three-headed contraction.
There are many training methods for three heads. The following are some common and safe three-headed training methods. Let's not hurt ourselves, especially our shoulders, when training the three heads. Many advanced training movements are easy to cause shoulder and elbow injuries when they are trained without mastering muscle strength.
Supine arm flexion and extension
This action mainly stimulates the three-headed long head, which is the head with the largest volume of the triceps brachii. Holding the arm and stretching back is the main action to stimulate the long head. Usually, supine exercisers with their arms flexed and stretched have a more horrible name: skull crusher. This is also named after the action. When the arm is bent, the barbell or other instrument grasped by both hands faces the head, which is also the origin of this name.
Narrow bench press
As mentioned above, three heads are indispensable for pushing, especially when the bench press is held in a narrow grip. Generally speaking, when the barbell touches the chest, the forearm is perpendicular to the ground, so the grip distance of the strength-enhanced bench press is wider, and the wider the grip distance, the less work is done, so it is possible to push more weight. However, the narrow bench press is generally narrower than the shoulder. The narrower the grip distance, the greater the stimulation to the three heads.
Rope pull-down
Rope descent is a training method to isolate three heads. When we do this, we can also change the rope into a V-tube or a straight rod. It doesn't matter. A name is just a name. It won't interfere with the muscles you want to practice. Ordinary people don't need to pursue more tricks in training. It is most important to practice the most basic things first. When doing this action, all we ask is to keep our body stable and not turn our wrists with our big arms.
Three-head training is essential for us. No matter what our body shape is, we need to strengthen it only in terms of energy supply. Too weak three-headed training may cause injuries to the olecranon joint of the elbow, which also needs our attention. It is necessary to strengthen arm training, but when to train three heads is your problem, depending on your training plan.