Triceps brachii training action will be divided into two parts: compound joint training and single joint training! In the practice of triceps brachii, it is very important to use dumbbells, barbells and other auxiliary equipment. There are many training methods for triceps brachii, such as the flexion and extension of barbell neck back arm, dumbbell neck back arm flexion and extension, barbell supine arm flexion and extension, supine check and so on. You can practice to the triceps brachii in a down-to-earth manner. In order to achieve the best training effect, in the training process, whether pushing or pressing, we should be down-to-earth and pay attention to the correctness of the action.
First, we start six compound exercises to strengthen the strength and size of triceps brachii.
Compound training 0 1. Narrow-grip bench press
When we analyze the action of bench press, we can clearly see that the triceps brachii is under great pressure. Because, they must shrink strongly and fully extend their arms to push the barbell up; Although bench press is mainly considered as a chest machine training action, a slight change in the action can increase the load of triceps. Here, we suggest that the distance between hands should be about 8- 10 inch (20-25.4 cm), but the actual distance depends on everyone's body shape and load state. When the grasping distance is reduced and the barbell is lowered to the chest, our elbow joint will be closer to the body. At this time, the strength will be transferred from the chest to the triceps, and the muscles of the triceps will be strengthened. At the same time, pay special attention to the wrist pressure will increase, please consider the maximum load strength.
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02. Restrict barbell grip and push
Generally, barbell holding and pushing or short-distance barbell holding and pushing are basically to lower the barbell to the chest and then push it up. According to some analysis and research, 3/2 of the barbell push on the chest involves the extension of the elbow joint. Therefore, some people will put a board (commonly known as a push board) on their chests, mainly to limit the height at which barbells fall. By using this method, the triceps can bear more pressure.
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03. Parallel bars bracket
Triceps also has another training action, that is, bending the arm through two bars to let the body fall to the ground, and then supporting the body by the strength of triceps. When our elbow bends about 90 degrees, the triceps and other muscles will contract hard. However, the most difficult part of this action is at the top of the action, not at the bottom. Therefore, the body does not need to fall too low, but should straighten its arms when the movement rises.
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04. Reverse brace
This movement can be regarded as a less difficult training method, because our feet will share part of the pressure, which is very suitable for people who can't do the standard movement of parallel bars, and this movement is also a good choice for intensive training.
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05. Mechanical parallel bars bracket
This is a training action that allows you to fully master the training weight. However, when you do parallel bars support training with heavy objects, your body may be lifted off the chair. At this time, you can consider practicing one arm side with light weight, which is one of the few movements that can train the whole triceps completely.
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06. Narrow plate push-ups
Generally, push-ups are put with palms on the outside of shoulders, and narrow push-ups are put with hands under the chest. When your body descends, the weight will be transferred to the triceps brachii. If you want to increase the training difficulty, you can also put your feet on a higher stool or chair, or you can put your weight on your back to increase the training difficulty of triceps.
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Next, we began to practice six single-joint movements.
Single joint training 07. Triceps extension in dumbbell sitting position
The triceps brachii has three heads that need independent training, all of which help to produce strength and stable movements. Therefore, when you choose to train each triceps brachii separately, the development of triceps brachii will be more rounded. Overhead stretching is specially designed for training long heads. First, we can hold dumbbells in a sitting position with both hands or one hand, hold them high above our heads, and then put them down behind our heads; This action must lock the position of the elbow joint, just stretch the forearm up and down.
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08. Stretch back the pulley triceps.
This triceps stretching exercise is to use pulley rope for training. Compared with the action of using dumbbells or barbells, using pulley machine to train triceps brachii is a gentle training action without hurting elbows.
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09. Flexion and extension of triceps
In addition to the dumbbell stretching in sitting position, the triceps flexion and extension of dumbbells is also an excellent free-weight triceps training action, and it is specially aimed at the long head side. It is best to do unilateral training with one arm at a time, and put one knee and one arm on the bench at the same time, so that the body leans forward and is parallel to the ground, the forearm and the upper arm are bent at 90 degrees, and the upper arm is close to the body and parallel to the ground. Then, the contraction of triceps brachii lifts and straightens the forearm backwards. Different from other triceps training, this movement will produce great muscle tension in order to keep the arm straight, which will make the overall degree better.
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10. Flexion and extension of pulley triceps
Pulley triceps flexion and extension is the last alternative training action of dumbbell triceps flexion and extension, and it is also one of the triceps training actions with the least elbow joint injury. If the rest of your triceps exercise will make your elbow uncomfortable, you can try to practice with this exercise. In addition, when both hands are trained at the same time, it will cause pressure problems in the lower back. Therefore, it is recommended to use one-handed training.
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1 1. supine triceps extension
There is no doubt that supine stretching training of triceps brachii is an effective single joint training action of triceps brachii. In the study of electromyography, it is shown that there is considerable muscle * * * in supine triceps brachii stretching, because the upper arm is perpendicular to the body, which is very helpful to increase the muscle strength of the lateral head and long head of triceps brachii. The biggest advantage of this action is that you can train with dumbbells, barbells or pulleys.
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12. Triceps pulldown
Finally, the recommended action, triceps pulley pull-down, is also the most common training for everyone. Compared with other triceps training, this movement can * * * the muscles of the lateral head, and it is also the simplest and most common training movement. Because the pulley can make the wrist move freely, it is very popular, and it can also be done with a short handle or a holding device. At the same time, you can also choose the training of front grip or back grip to get the best contraction mode of triceps brachii. If you use a rod with a larger diameter, you can make full use of the triceps brachii, exert greater strength and reduce the pressure on the elbow.
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Reference //mensjournal, generationiron
Editor//David