1, press down with one arm.

Do three groups of one-arm reverse grip downward, and each group will increase its weight. The first group was 12 times and the second group was 8- 10 times. The last group is 6-8 times. Use wristbands because they are heavy.

2. Narrow-grip bench press

There are also three groups, each of which increases the weight. The first group is 12 times. The second group was 8- 10, and the last group was 6-8. The last group usually uses a lot of weight and pushes up only halfway down.

3, triceps push down

Three groups, each with 12 times, 8- 10 times and 6-8 times respectively. Increase the weight of each group. Not "locked" at the lowest point.

4. Bend down and grab the bell with one hand and stretch back.

End the triceps training with 2-3 groups of light bending and stretching backwards with one arm holding bell. Each group has 10- 15 times. Using the peak shrinkage rule, no heavy weight is needed.

Ways to improve wrist strength:

First, lift the heavy objects. You can do more lifting exercises at ordinary times, which seems to have nothing to do with wrist strength. In fact, improving your grip strength is the basis for developing strong wrist strength in the future.

Second, it refers to lateral support. Do push-ups with ten fingers on the ground. This is the first step to exercise grip strength and wrist strength. The longer this link persists, the better the effect will be.

Third, hang on the horizontal bar. The longer the time, the stronger the grip.

Fourth, roll the "one thousand pounds wrist". Use a wooden stick, cut a hole and a rope in the middle (also available in the market); You can pay attention to the following things and see your own strength; When practicing, straighten your arms, turn the stick hard, let the rope wind around the stick, let the weight rise, keep rising, and then put it down. This method can greatly improve the hand grip strength and enhance the hand grip strength endurance, but it is quite laborious to exercise. It must be insisted that the forearm should be completely relaxed after each exercise. You can increase the weight tied to the rope to improve the strength. When the weight is 5 kg, the length of the rope is 1.2 m, and it can be rolled back and forth twice in one breath. At this time, the right hand can crush ordinary teacups.

5. Hold the lifting body with both hands. That is, hold the barbell perpendicular to the ground with both hands and lift your body until it is parallel to the ground. It sounds incredible at first, but it's actually not difficult. When you can do 65,438+000 finger-lying supports in one breath, you can do side lifts with both hands. The longer the exercise time, the greater the intensity. This method is to exercise the explosive power of the wrist.