When you clench your fist, you can see the muscles that appear on your biceps. Today, Bian Xiao's focus is not on the biceps, but on our triceps, which is the muscle group under the arm.
The first movement is the bench press that everyone likes to exercise the arms and chest muscles, but compared with the standard bench press, if you want to focus on exercising the triceps, you need to use a shorter grip to do this movement, and you can't let the bar touch your chest when you put it down like the standard bench press.
When the barbell is at a distance from the chest, we should stop and then go up, so that the strength of our chest and shoulders will decrease and the strength of our triceps will increase. Of course, you can't do bench press without chest and shoulders at all, otherwise you can't do bench press. It's just that this posture can maximize the strength of our triceps, and we should also pay attention to our elbows when pushing up.
How far is the barbell from the chest best for us to exercise triceps? It's best to stop when the elbow bends to 90 degrees and can't fall down any more, and control the barbell to push up perfectly and steadily. If you can't control the barbell stably so that it doesn't fall off, you can also put a small board on your chest.
Almost as thick as the distance from the barbell to the chest when your elbow is 90 degrees. As soon as the barbell touches the board, it pushes up. Don't stay too long, the grip distance is the same as the standard bench press. There is no need to shorten the distance deliberately.
After all, you are still in the stage of strengthening bench press. After practicing for a period of time, you will find that in the locking stage of bench press, your strength will be improved and your control will be enhanced, so that your training effect will come out.
This action to be introduced in the following small series can not only strengthen our triceps, but also strengthen our bench press? That's JM's suggestion. Generally, this action will be done with a bench press chair. It may look more like supine arm flexion and extension, but there is still a difference.
After you hold the barbell, move your elbow down and forward to your neck or chin. Be careful not to weigh the barbell too much. This action is very dangerous. If you are a novice at practicing, someone must hold the barbell for you, just in case something happens. In addition, instead of caring about weight, it is better to make the movements standard first.
In fact, if you can exercise your triceps well, even if your biceps are not obvious enough, your arms will look thicker. You know, triceps is actually the theme part of your arm muscles, so don't neglect triceps training. Follow Bian Xiao to do these triceps exercises, and I believe you will get unexpected results.