1, narrow bench press

Narrow distance bench press is a good exercise for triceps brachii, which is helpful to improve bench press ability and increase the dimension of triceps brachii. It is recommended to be shoulder width or slightly narrower. If the grip distance is too narrow, the pressure on the wrist will increase greatly, and it will be easy to get injured and the effect will become worse.

When doing the narrow bench press, your elbows are close to your sides, your shoulders sink, your shoulder blades are clamped, your upper back is close to the stool surface, and your toes step outward to feel the force of the triceps brachii.

2. Flexion and extension of the back arm of the neck when sitting.

The flexion and extension behind the neck can be done with dumbbells, barbells or ropes, and choose the action that suits you best.

When doing this action, don't weigh too much, move slowly, relax your wrists and don't use your wrists to fix your head and shoulders to avoid neck injuries.

3, supine arm flexion and extension

The supine arm flexion and extension requires high stability, so it is recommended to start practicing with a small dumbbell or barbell.

When doing this action, it must be remembered that the purpose of training this action is to stretch the elbow and triceps brachii, not to borrow money from other muscles in pursuit of heavy weight.

Posterior deltoid tract:

1, dumbbell rowing

During training, one arm should lean on the backrest of the inclined fitness chair, and the dumbbell should paddle from one side. When training, we must pay attention to the posture of the action and concentrate on the stimulation target at the back of the deltoid muscle.

Step 2 lean over the bird

When doing this action, the body leans on the inclined fitness chair and uses dumbbells to do the reverse flight. Attention should be paid to the range of movements during training, and the range must be mastered in order to effectively stimulate the target parts. Otherwise, the training effect is not good, and it is necessary to keep the action range consistent every time to achieve continuous stimulation and contraction.

3. facial traction

This action should pay attention to the posture of holding the V rope and the amplitude of pulling back. It is most important to train the posture and amplitude of the shoulder. Maybe you are training other parts, and a slight difference in the range of movements will not affect the training effect too much, but shoulder training is not shaped, so you must master the range of movements.