1. There are two movements: lying face up on a wide stool, hands shoulder-width apart, holding the barbell and lifting it, then slowly bending it back to the top with the elbow joint as the fulcrum, and then restoring the barbell to its original position with the help of the contraction force of the triceps brachii (each group 12- 15 times).

2. Bend over and bend your arms: In the initial posture, lean forward, hold the dumbbell in one hand, and open or hold the knee hind legs in the other hand, so that the upper arm holding the bell is close to your side and parallel to the upper body. Bend your elbows and let your forearms droop naturally. During the exercise, the upper body and upper arm remain motionless, and the triceps are contracted, and the forearm is extended backward and upward until the arm is completely straightened, and the triceps are completely contracted. Hold still for a second, then bend your elbow and let your forearm slowly droop to the starting position. Breathing method: inhale when stretching the forearm and exhale when drooping.

Pay attention to the main points. Try not to let the upper arm swing up and down when stretching the forearm. After the arm is completely straightened, lift the wrist upward to make the triceps contract more thoroughly.

3. Draw the line inside pectoralis major with the flexion and extension of parallel bars arm, and create the horseshoe-shaped triceps brachii. When you do arm flexion and extension on the parallel bars, you won't add extra weight. To be very low, after full stretching, I will support myself and do peak contraction at the highest point, so that my triceps can play the greatest role.