1, posture barbell back arm flexion and extension
When doing this exercise, you should first do some arm stretching. You should sit on the training stool, ride on the stool with your feet apart, tighten your back muscles, straighten your arms to your head and hold the barbell. At the beginning, bend your elbow backwards and move the barbell so that the forearm and barbell are parallel to the ground, and keep the action for 3 seconds, which can stimulate the triceps of your arm well, enhance muscle strength and keep your back straight. Then slowly lift your arm up, stretch it to the top of your head to the maximum and return to the starting point. This action greatly stimulates the triceps brachii of both arms through the movement process of barbell, which makes the triceps brachii contract and extend, and enhances the strength of both arms.
2, narrow barbell bench press
At the beginning of this exercise, the shoulders and chest should be stretched, and the body should lie on the flat bench in a ready posture, so that the position above the hips of the body is on the bench surface, and the lower limbs naturally droop. The barbell is placed on the bench press above the head. With the help of your partner, bend your elbow to remove the barbell from the bench press and lift it so that your palm is facing up. The distance between them is slightly narrower than your shoulders, preferably 25 cm, to ensure the balance of the barbell. When exercising, slowly put down the barbell, with your arms directly above your shoulders and stop at the nipple of your chest. Keep moving for 2 seconds and exhale slowly and evenly. Then forcibly lift the barbell back to the starting position, and exhale when the barbell is lifted. It is recommended to have peer protection when doing this action to avoid accidents. When doing exercise, you should pay attention to the fact that the back of your body can't leave the flat bench, and the distance between your hands holding the bell should be well controlled. If it is too narrow, you will hurt your wrist, and your elbow should be clamped, so you can't be too far away from your body, otherwise the triceps brachii of your arm will not be exercised and your chest muscles will benefit.
3, supine barbell back arm flexion and extension
As above, when doing this action, you should also warm up the muscles in all parts. Lie on your back on a bench with a 45-degree angle between the bench and the ground. Hold the crank barbell with both hands. The distance between your hands is narrower than your shoulders, and your arms are straight up vertically. Before the action begins, take a deep breath, keep your big arms still, bend your elbows, and let your hands slowly move down to the top of your head with the bell. When it drops to 2 cm on your forehead, straighten your forearm and make your triceps do stretching exercises. When exercising, if your friend's elbow joint strength is weak, you can make your arm not completely straight, keep the distance between your elbows unchanged, and better stimulate the middle position of your biceps brachii.