< strong>Three types of movements you must do to train your triceps!
The triceps brachii is located on the back of our arms and is one of the most developed muscles in our upper limbs! Strong triceps make our arms more shapely. In the gym, girls are busy doing various triceps exercises. In order to stay away from the muscles on the back of their arms, boys work hard to do triceps exercises. Muscles, I hope I can burst my cuffs!
At the same time, powerful triceps allow you to achieve better athletic performance and lift heavier! It plays an important role in most upper body exercises
Today I will introduce to you three types of triceps training that must be done!
1. Narrow push action!
The triceps brachii is a powerful elbow extensor muscle group. It plays an important role in push-like movements. In movements such as bench press, shoulder press, push-ups, etc., the triceps brachii will be sufficiently stimulated (especially with a narrow grip). These multi-joint training movements can bear greater weight while at the same time You can eat more with one fish, which is much more cost-effective than spending a lot of time doing single-joint arm flexion and extension alone!
However, please note that although it is recommended to use a narrow grip for training, it should not be too narrow. If the grip is too narrow, it will easily cause wrist discomfort and instability, which will reduce the control of the barbell and reduce the weight used. The recommended grip distance is that the arms are parallel and shoulder-width apart. Action 2: 3 sets of parallel bar arm extensions*8-10
2. Pay attention to the long head
The triceps brachii has three heads. The long head is special and spans two joints. In addition to elbow extension, the long head of the triceps brachii has an important function: The function of shoulder extension and auxiliary shoulder adduction
So, movements such as pull-ups and straight-arm pull-downs will involve the long head of the triceps brachii!
In addition, all overhead arm flexion and extension will focus more on the long head! The starting position is in the position of elbow flexion and shoulder flexion! At this time, the long head is fully extended!
You can achieve better results. You can perform overhead arm extensions in sitting, standing, supine, incline, etc. positions
3. Parallel bar arm extensions
Whether in the gym or outdoors, When you talk about triceps training, parallel bar dips and extensions are definitely the first choice, not just for triceps trainingMuscles, parallel bar arm flexion and extension also require whole-body coordination and a very strong core and shoulder stability!
It should be noted that the parallel bars should not be too wide, and at the same time keep your elbows close to your torso, which will put more emphasis on your triceps