Many people feel frustrated when exercising triceps. Even if they have practiced many times, the effect does not seem to be significant. Only after conducting more intense training do they feel the effect. In its congested state, when the intensity is not enough, the muscle tension disappears. This requires us to know more about the triceps brachii. It has three parts: the long head, the medial head and the lateral head. During the exercise, we must understand it carefully and practice hard. Only when all three parts are practiced can the effect be achieved. It will be better.
Method 1: Dumbbell arm flexion and extension with both arms behind the neck
The principle of exercising triceps brachii is similar to that of exercising biceps brachii. Because this part of the muscle recovers faster, it needs to be stimulated more than other parts. If you want to exercise triceps brachii, you need to practice it twice a week. , two days apart each time to facilitate muscle rest and recovery and strengthen the effect of muscle training. Doing dumbbell arm extensions with both arms behind the neck can effectively stimulate the triceps brachii. Be careful not to move the area below the elbow, and do not move the forearm. Only use the triceps brachii to exert force, and the movement should be slow.
Method 2: Bent arm support
When doing arm curls, you can effectively stimulate the triceps brachii and develop its thickness. Many people think that this is a chest exercise. In fact, when we do an action, we often need to mobilize the joints and muscles. It is not limited to that part. There are very few movements that are isolated. This movement stimulates the triceps no less than the chest. During the exercise, you must hold on to the parallel bars and keep the torso upright. It is better to lean back slightly. Exercise your triceps brachii.
Method Three: Narrow Grip Dumbbell Bench Press
In the process of exercising triceps brachii, the most commonly used equipment is dumbbells in addition to barbells. Barbell bench press can exercise arm muscles very well. However, in order to better train the triceps brachii, we choose a narrow stance, keep the hands as wide as the shoulders, and the speed should be consistent when lowering, and pay attention to the rhythm.
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